The Ankle Joint!

Now the ankle joint is one of the most complex and interesting in the body. Whether your learning anatomy for your personal trainer courses, degree or sports massage courses, it leads to some very interesting reading. 
One thing to always bear in mind though. Due to the larger number of textbooks and literature on the human body, some books tend to call things different names. For example in the case of the ankle, some call it a hinge joint, others a condyloid joint. 

How your foot is made up!

The ankle joint is a Synovial joint. Synovial meaning freely movable and does have a similar characteristic to the knee and elbow. All have a joint capsule and Synovial membrane surrounding the structure. All have bones articulating there, for the ankle its the tibia, fibula and talus bone of the foot. All end of bones are covered with hylaine cartlige. The synovial membrane secretes synovial fluid when movement occurs. This acts as a lubrication, bit like oil in a car, enabling the structure to function smoothly. 
The ankle has two joints. The subtalar is the lesser known of the two. Bringing together the end of the fibula (distal end - meaning furthest away from the body.) and the cuboid and smaller bones of the foot. This joint allows the foot to move over uneven ground and motions such as inversion and eversion. The more well documented second join is the talocrucal joint. This is a hinge joint and connects the distal ends of the tibia and fibular with the talus bone in the foot.The tibia and talus bear most of our body weight than the smaller fibula and talus connection. The joint allows movements such as dorsiflexion and plantarflexion. When we jump or stand on our tip toes we engage these two movements. 

Lateral Ankle Ligaments.

The structure of the ankle also has several important ligaments that help stability and aid movement within the joint.  The lateral aspect of the ankle and its ligaments are the most commonly injured and most more often than not mentioned.
Looking at the lateral ligaments we have the anterior (meaning front) talofibular ligament and the posterior (meaning behind) talofibular ligament. Passing from the tip of the lateral malleolus to the talus posteriorly. This ligament helps limit dorsi flexion. 
Both connect the smaller fibular with the talus, the larger most proximal bone of the foot. The anterior talofibular helps limit plantarflexion of the foot and ensure that the ankle joint doesn't over stretch and stress.  The last lateral ligament we are talking about is the calcaneofibular ligament. Connecting the calcaneous (our heel bone) and the fibular. This ligament helps to resist adduction and again ensures the well being of the joint. 

Common Ankle Injury.

Medial Ankle Ligaments.

The joints medial ligaments or deltoid ligament which it is more commonly know. Help to limit eversion of the foot and is rarely injured. As medially the body bears more weight and the instance of injury usually occurs when the foot is in an inverted position as well as in plantarflexion. With most of the mechanisms for these movements in the lateral aspect of the ankle. Therefore causing more injury.  
When studying for qualifications such as sports massage courses and when you are looking to become a personal trainer it is very important to understand the complexity  of a joint such as the ankle.

Talking your way to a slimmer you!

Now I am not suggesting that you deliver a full blown speech to your dinning partners! However research does suggest that taking breaks whilst you eat can help prolong satisfied feeling so of hunger. It makes sense if you shovel as much food in, like you’re at an all you can buffet with the lads and bragging rights are on the table, and then your body doesn't have time to register the food and become satisfied. So you eating quicker will actually make you eat more. Then at the end when your body has time to register, you feel bloated and are unable to digest that mountain of food!

Enjoy the taste of that steak! No need to rush it ! 

Now taking your time at dinner with friends or family, savouring the taste of that fillet steak, roast chicken or even steamed fish can help lower levels of a hunger stimulating hormone called ghrelin.  When you eat, remember the story of the tortoise and the hare. Slowly and surly will get you there! 

Apply the same principle to overall weight lose. When people lose too much weight in a short space of time, the body will release a hormone called leptin causing those ever so annoying pangs of hunger! We have all had those occasions when we will eat just about anything.

Losing weight slower and in a more gradually manor ensures leptin isn’t released as the body doesn’t feel like it’s starving! Tricking your body really. Slowly lowering calories and food intake will ensure your body doesn’t think it’s in famine! Also helping in the future as your body won’t look to store your grub any chance it gets!