Ankles

Part1:Whatdifferentpartsmakeuptheankle?
Theanklejointallowsforupanddownmovementofthefoot
Bones
Theankleisajointmadeupof3bones
o Tibia
Thetibiaiscommonlyknownastheshinbone
Itgoesfromthekneetotheankle
o Fibula
Thefibulaisthethinbonethatrunsalongsidethetibia
o Talus
Thetalusisafootbonethatsitsabovetheheelbone
Theanklealsohas3bonyprotrusions
o Medialmalleolus
Feltontheinsideoftheankle
Isthebaseofthetibia
o Posteriormalleolus
Feltonthebackoftheankle
Isalsoapartofthetibiasbase
o Lateralmalleolus
Feltontheoutsideoftheankle
Isthelowerendofthefibula

Muscles

Mostanklemotioniscausedbylargerandstrongermusclesinthelowerleg
whosetendonspassbytheankleandintothefoot
Theankleiscontrolledbymusclesinthelegandintheankleitself
o Calfmuscles
Gastrocnemius
Oneofthelargermusclesoftheleg
Itconnectstotheheel
Itisinchargeofflexingthefoot,ankle,andknee
Soleus
Extendsfromthebackofthekneetotheheel
Itplaysalargeroleinwalkingandstanding

o ThePeroneals(peroneuslongusandperoneusbrevis)
Ontheoutsideedgeoftheankle
Theybendtheankledownandout
o Posteriortibialis
Supportsthearchofthefootandhelpsturnthefootinward
o Anteriortibialis
Pullstheankleupward

Tendons

TheAchillesTendonisthelargestandstrongesttendoninthefoot.Itextends
formthecalfmuscletotheheel.Itisthemostimportanttendonforrunning,
jumping,walkingupstairsorhills,andraisingthebodyupontothetoes
Theposteriortibialtendonattachesoneofthesmallmusclesofthecalftothe
bottomofthefoot.Itsupportsthefootsarchandallowsthefoottobeturned
inward
Theanteriortibialtendonallowsthefoottoberaised
Twotendonscalledtheperonealsrunbehindtheouterbumpoftheankle(the
lateralmalleolus).Theyhelpthefootturndownandoutward.

Ligaments
Ligamentsaresofttissuesthatattachbonestootherbones.Theyaremadeofsmallfibers
thataremadeofcollagen.Collagenisaprotein that provides a soft structure.
Ligaments in the ankle help keep the bones together.

Deltoidligament
o Stabilizesthemedialsideoftheankle(thesideclosetotheotherankle)

Calcaneonavicularligament(springligament)
o Stabilizesarchofthefootandheadofthetalus

TheSyndesmosisisthepartoftheanklewherethebottomofthefibulameetsthe
tibia.Threemainligamentssupportandstabilizethisarea:
o Theanteriorinferiortibiofibularligament(AITFL)crossesabovethe
frontoftheankleandconnectsthetibiatothefibula
o Theposteriorfibularligamentsattachacrossthebackofthetibiaand
fibula.Theyincludetheposteriorinferiortibiofibularligament(PITFL)
andthetransverseligament.
o Theinterosseousligamentisfoundbetweenthetibiaandfibula.
Interosseousmeansbetweenbones.Thisligamentisalongpieceof
connectivetissuethatconnectsthetibiatothefibulafromthekneetothe
ankle

Threeligamentsmakeupthelateralligamentcomplexonthelateralsideoftheankle
(thesidefurthestfromtheotherankle).Theystabilizethelateralsideoftheankle:

Anteriortalofibularligament(ATFL)
o Weakestlateralligament
Posteriortalofibularligament(PTFL)
o Strongestlateralligament
o CantakeontherolesoftheATFLandCFLiftheydonotworkproperly
Calcanealfibularligament(CFL)
o Restrainsinversionofthefoot

Part 2: Possible injuries

Ankle sprain
An ankle sprain consists of stretching or possibly tearing ligaments in
the ankle. Ankle sprains happen when the foot is planted rapidly and
not straight on the ground. Usually, the ankle rolls outward and the
foot turns inward. This makes the ligaments on the lateral side of the
ankle to stretch or even tear. If the ankle rolls inward and the foot turns
outward, ligaments on the inside of the ankle will be injured. Sprained
ankles can vary a lot in severity. If not treated properly, they can cause
long-term ankle problems. A mild sprain would mean the ankle would
be tender, swollen, and stiff. Walking is possible with some pain. A
more serious sprain would consist in bruising and tenderness around
the ankle. Walking would cause a lot more pain. A very severe sprain
causes the ankle to be unstable. Walking is impossible in this case
since the ankle would just give out.
Tearing ligaments in your ankle
As mentioned above, tearing ligaments in your ankle is a severe
sprain. Descriptions of what this injury consists of are noted above.
Fracture

An ankle fracture is a break in a bone of the ankle. A simple break in

one bone may not cause much damage and can be repaired quickly.
Severe fractures in one or many bones of the ankle could require you
to not place any weight on the ankle for several months. Ankle
fractures can be caused by twisting the ankle, rolling the ankle,
tripping or falling, impact during a car accident, or more. Without
severe evaluation, a broken ankle can feel the same as a severe ankle
sprain. Common symptoms include swelling, bruising, tenderness,
immediate and severe pain, deformity, and impossibility to put any
weight on the ankle.
Muscle and tendon strains
The peroneal tendons and the Achilles tendon are the ones most likely
to be strained. They can become inflamed due to overuse or trauma.
Inflammation of a tendon is called tendonitis. This is due to multiple
microscopic tears that accumulate overtime. Bone spurs can also
cause bone spurs. Rest must be taken in order to fix the tendons. In
some cases, surgery is needed to remove the inflamed tissue.
All of these ankle injuries are common to athletes, but can also happen
to a normal person walking down the street. Since skiers ankles are
usually held securely in the ski boot, ankle injuries are not one of the
most common injuries to get while skiing. Sometimes, ankle injuries
can occur when the binding of the ski does not release properly. Ankle
injuries can also happen of the ski hill while training in the gym or
doing other sports. Many soccer players injure their ankles. An injured
ankle can prevent someone from skiing because no weight can be
placed on an injured ankle in order for it to heal. In addition, it is very
painful to put your foot in a ski boot if your ankle is injured.
Part 3: Ankles in skiing
I have definitely heard the term skiing with your ankles before. While
these articles are aimed more towards recreational skiers, this term
applies to racers as well. It is important to initiate the new turn with
your ankles, then your knees, followed by your hips. It is not good to
drop the hip in too early. This is actually I am working on in Giant
Slalom. I tend to drop my hip in at the beginning of the turn and I
need to start the turn more with my ankles so I can have gradual
inclination. This helps build edge angle throughout the turn. The Nastar
article also brings up the idea of flexing the ankles. This is also very
important in skiing. Flexing your ankles helps initiate the new turn,
keeps you balanced, and helps build pressure on the ski. This is
important since you need to pressure the ski in order for it to propel
you down the hill faster. Flexing your ankles also keeps you forward, as
mentioned in the article. You cannot be backseat when skiing because

you will lose control of your skis and will not be able to arc the ski as
cleanly and precisely.