Common Training Injuries And How To Treat Them – Ankle Sprains

Common Training Injuries And How To Treat Them - Ankle Sprains

You throw a leg kick, it connects beautifully as always, but when you return to your stance you land awkwardly and roll over you ankle. It hurts, a lot. Welcome to your new ankle sprain! Ankle sprains are pretty common in everyday life, not just sports, but sudden changes of direction and turning to throw punches and kicks definitely increases the likelihood that you might end up twisting your ankle.

What is an ankle sprain?

Like other joints in your body your ankle is held in place by a series of ligaments. An ankle sprain is the term used when you over stretch (or in bad cases tear) one of these ligaments.

What causes an ankle sprain?

The most common way to cause a sprain is to twist your ankle – you’re very suddenly stretching the ligaments that hold your joint in place further than they’re meant to be stretched. They get broken down into 3 grades depending on how severe they are.

Grade 1 – Mild over stretch, you might get some bruising and swelling but you can still weight bear. Quick recovery time. 

Grade 2 – Moderate sprain, overstretch injury with a partial tear. You ankle may feel unstable and hard to weight bear on. Longer recovery time.

Grade 3 – Complete ligament tear, severe bruising and swelling, very painful to weight bear and likely to feel really unstable. Longest recovery time. 

Can I train through it or do I need to rest?

You’re probably going to need to rest it, though maybe not for very long. Most ankle sprains fit into the grade one category and are self diagnosed and self treated – you turn your ankle over, its painful so you cut training short, get some ice on it and take some anti-inflammatory painkillers and you’ll be fine in a couple days. The grade two and three sprains are going to be more painful and will require more time away from training. 

Do I need to see my doctor?

Again, depends on the severity, but if it’s a bad grade 2, and definitely if its a grade 3, then you’re probably going to have to see your doctor. 

What treatments are there?

The good news is that you probably won’t need surgery, even for a grade 3. Typically treatment involves managing pain and swelling and then giving you exercises to strengthen the muscles that support your ankle. This may take a few months of physio though, so you’ll have to be patient. If you’re still struggling with ankle stability after a period of exercise and/or you keep twisting your ankle you may need to have an operation to secure the ligament in place.

How do I prevent it reoccurring?

Strengthen the muscles in your lower leg to support your ankle and work on some dynamic movement exercises (like hopping in different directions) to improve your body’s awareness of where your ankle is in space. 

Quick Tips on Finding a Martial Arts Gym

Quick Tips on Finding a Martial Arts Gym

New year, new you, amiright?  One of the most common New Year’s resolutions is to get in shape and start going to the gym – there’s a reason for all the busy gym memes filling up our instagram feed. Martial arts are definitely a great way to get yourself into the shape of your life, and you’re more likely to stick to your resolution if you’re having fun and learning a new skill too.

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The Ultimate Guide To Boxing Gloves (Updated 2019)

The Ultimate Guide To Boxing Gloves (Updated 2019)

Welcome to the Fight Quality ultimate guide to everything you need to know about boxing gloves, updated for 2019.

When we originally wrote the first version of our Ultimate Guide back in 2016 we wanted to bring you the absolute best resource for everything you could possibly want to know about boxing gloves. Since then the guide has undergone several updates, reflecting the changes in the industry, technology and brands.

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5 Major Benefits of Joining a Gym – Albert Guardado

5 Major Benefits of Joining a Gym - Albert Guardado

The following article was submitted to Fight Quality by Albert Guardado from Combat Brands, LLC and ringside.com.

Are your clothes fitting a little bit too tight nowadays? Maybe stress has you down and out? How about people who are just looking for a new hobby? If you’ve been considering joining a gym for some time now, we are here to tell you that you should stop thinking about it and take action.

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Six Explosive Exercises To Add To Your Strength And Conditioning Routine

Six Explosive Exercises To Add To Your Strength And Conditioning Routine

Fighting is all about applying explosive strength and power to your opponent’s chin, but how do you maximise that power? Here are six exercises you can incorporate into your strength and conditioning program to help maximise your explosive power.

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Common Training Injuries and How To Treat Them – ACL Tear

Common Training Injuries and How To Treat Them - ACL Tear

You’re sparring in the ring or cage, just moving round, and you quickly change direction to create an angle on your opponent. That’s when you feel a sudden and severe pain from your knee. Or you’re in a fight and your opponent lands a heavy leg kick against the side of your knee, and the pain sends you down to the canvas. Unfortunately you’ve just found out what it’s like to tear your ACL.

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Common Training Injuries and How to Treat Them – Boxer’s Fracture

Common Training Injuries and How to Treat Them - Boxer's Fracture

You’ve been boxing for a while, you’re really enjoying it and you feel like you know what you’re doing in the gym. Everything’s starting to flow and as your techniques getting better you start ramping up the power. One day you’re dropping bombs on that crazy heavy punch bag and bang, pain shoots through your hand and by the time you take your glove off it’s starting to swell and change colour. Say hello to your new boxer’s fracture.

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What Types of Punch Bags Are There?

What Types of Punch Bags Are There?

We recently wrote about Why Heavy Bags Are Useful for Boxing, MMA, Muay Thai and other combat sports, so we decided it would be a good time to cover the many different types of punch bag which exist, and why most of them have slightly different purposes.

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Why Are Heavy Bags Useful for Boxing, MMA, Muay Thai and other combat sports?

Why Are Heavy Bags Useful for Boxing, MMA, Muay Thai and other combat sports?

If you’ve ever found yourself in a Boxing, Kickboxing, MMA or Muay Thai gym, then there’s a strong chance you’ll have seen the imposing line of heavy bags hanging along the edge of the room. Often worn on the outside, but still standing up to the regular punishment, waiting for you to give it your hardest shot.

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The Ultimate Guide To Boxing Gloves (Updated 2018)

The Ultimate Guide To Boxing Gloves (Updated 2018)

We’ve since released an updated version of this article, with updated information and new additions. 

Head to The Ultimate Guide To Boxing Gloves (Updated 2019)

Welcome to the Fight Quality ultimate guide to everything you need to know about boxing gloves, updated for 2018. This guide aims to be the only resource you’ll ever need when it comes to boxing gloves. We’ve broken down just about everything you need to know, from the specialisations of the different styles of glove, to the different brands available.

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5 Fighter Gifts Under £20 – What To Buy For Boxers, MMA Fighters, Kickboxers And Muay Thai Fighters

What on earth do you buy for someone who only ever thinks about training? You could buy them some new equipment, but unless they know exactly what they want then that could be a risky decision – especially if you’re someone who doesn’t train at all! It’s probably best to avoid buying gear unless your budget is a bit higher and you know what you’re looking for, so then what should you buy?

Well we’ve decided to help out a bit, by sticking together a list of some pretty cool things which most fighters would appreciate.

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4 Tips For Your First Time Sparring

4 Tips For Your First Time Sparring

Sparring is the time when you put all of your training, skills and technique into practise against another moving person. It’s not a fight, but rather a controlled chance to fill in the gaps which can’t be taught with pads or a heavy bag – reading your opponent and controlling the situation.

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How Beneficial is an Altitude Training Mask?

How Beneficial is an Altitude Training Mask?

You see them all over the place at the moment, there’s someone in every gym with one, they’re all over instagram and you can even spot them in hollywood blockbusters like Southpaw. I’m talking about altitude training masks. That guy in the gym who looks like Bane and sounds like Darth Vader swears it’s the same as training in the Himalayas, but what’s the obsession with training at altitude? And what’re the benefits to using an altitude mask?

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Headgear safety and the sexism debate

Headgear safety and the sexism debate

The importance of headgear in boxing has been a bit of a debate over the last few years, with the Amateur International Boxing Association (AIBA) and the Olympics both seeming to favour the removal of headgear. But why? Surely protection is there for a reason, right?

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Common Training Injuries and How to Treat Them – Tendonitis

Common Training Injuries and How to Treat Them - Tendonitis

Tendonitis is the common name for a range of different injuries that can be caused to the tendons of the bodies various muscles – the strong cords of tissue that connect the muscle and the skeleton, and are needed to move the bones and joints when the muscles contract and relax.

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7 Tips to Get the Most Out of Your Fight Training

Top 7 tips to get the Most out of Your Fight Training

Whether you train in boxing, MMA or any other martial art, it’s an ongoing process of improvement, learning new skills and improving your instincts and fitness. Whether you train as a hobby every now and then or it’s your full time career, there are a number of steps you can take to make sure you’re getting the most out of your training.

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