If the acute sprained ankle is not handled properly, it is likely to leave sequelae, such as repeated sprained ankle (unstable ankle) and chronic pain, which will seriously affect your later life. So, what if I sprained my ankle? How to recover? Here are some answers for you.
First, what should I do after spraining my ankle?
Acute inflammation such as pain and swelling will appear immediately after ankle sprain. The treatment at this time is to control the swelling and inflammatory reaction as much as possible and should follow the classic "rice" principle, that is, the "rice" principle.
1. Rest on the spot
"R" (rest) means to rest and stop activities. At this time, the subcutaneous blood vessels have ruptured, and further activities will only increase the amount of bleeding and aggravate the subcutaneous congestion and swelling.
Try to treat it with cold compress.
"I" (ice) means cold compress, which can relieve pain. At the same time, cold can shrink blood vessels, reduce subcutaneous bleeding, and thus reduce swelling. In addition, in order to prevent frostbite, it is generally not recommended that ice cubes directly act on ankles, and it is more appropriate to wrap them with plastic bags and thin towels. An ice compress lasts 15~20 minutes, and can be repeated many times a day from the day after injury to 48 hours.
3. Pressure bandage after cold compress
"C" (compression) is to apply pressure to the wound and apply it after ice. Bandages can stop bleeding, reduce bleeding and swelling, stabilize ankles and relieve pain.
The specific dressing method is to wrap the ankle in a figure of eight. Pressure bandaging means to wrap it properly to prevent swelling.
4. Use the quilt to raise the cushion when sleeping.
"e" (elevation), that is, raising your feet with a quilt at night, requires higher than the heart plane. This measure can promote the return of blood and tissue fluid and reduce swelling.
It should be noted that raising the injured foot only refers to raising the foot. Some runners mistakenly think that they are raising the whole calf, often with their knees raised and their feet hanging down, which is not conducive to blood return.
Now, some people have changed the principle of "meter" to "price". The so-called "P" is to protect the injured part. In fact, the injured part can be basically protected by reducing activities, cold compress and pressure dressing.
5. Use western medicine for external application instead of Chinese medicine for external application.
The main function of safflower oil and other traditional Chinese medicine topical drugs is to promote blood circulation and remove blood stasis. Within 48 hours after ankle sprain, subcutaneous congestion, tissue fluid exudation, and inflammatory reaction occurred. If you use safflower oil at this time, it means aggravating bleeding and swelling. External use of western medicine, such as voltarin, inhibits the production of painful substances, rather than promoting blood circulation, thus playing an anti-inflammatory and analgesic role, and can be used on the day of injury and later.
Second, how to do rehabilitation training after ankle sprain?
After a period of recovery, you will find that the pain seems to have eased, but it seems that you are afraid of running away. If you barely recover from running, you always feel that your ankle is weak, unstable and sluggish, and it seems that you can never recover to the state before the injury.
What is even more frightening is that the flexibility, stability and strength of the ankle are difficult to cure through rehabilitation. At this time, you need rehabilitation training. Passive rest therapy combined with active rehabilitation training can restore the damaged function to the maximum extent.
1. Rehabilitation training begins with joint mobility training.
If there are no problems such as fractures, simple rehabilitation training can be started 48~72 hours after injury. Long-term rest and inactivity will lead to a series of complications such as ankle adhesion, muscle atrophy and strength decline. The first thing to do is to relax the tense muscles near the calf and ankle joint and restore the range of motion of the joint. You can stretch and relax your legs.
2. Ankle strength training
Ankle sprain itself is related to insufficient ankle strength. Therefore, restoring ankle strength is one of the most important links in rehabilitation. Ankle strength exercises need to do the following four exercises.
1
Heel centrifugation
2
Hook foot exercise
Standing posture, toe-hooking with both feet, hook your feet as much as possible, which can be repeated for 30~50 times until the front side of your calf feels sore.
three
Eversion exercise
Sitting posture, holding the outside of the foot, giving the foot upward resistance and ankle downward force with your hands, is called valgus exercise. Repeat 16 times as a group, and do 2~3 groups.
four
Inverted exercise
Sitting posture, holding the inside of the foot, giving the foot downward resistance with the hand and making the ankle upward force is the varus movement. Repeat 16 times as a group, and do 2~3 groups.
3. The training of balance ability is very important
When the ankle has a certain strength, then you can carry out balance training.
practice The essence of balance training is ankle stability training.
It should be noted that the balance training itself is dangerous, and it must start with low difficulty and step by step.
Three difficulty levels of static balance training
Static balance 1 difficulty: standing on one foot, eyes open, hands raised horizontally, target for 60 seconds.
Level 2 difficulty of static balance: stand on one foot, open your eyes and put your hands on your chest. The goal is 45 seconds.
Level 3 difficulty of static balance: stand on one foot with your eyes closed, put your hands on your chest and aim for 20 seconds.
4. Explosive training
Has the ankle recovered? When did you start running again? Based on whether one foot can take off and land stably. Only when the foot can take off and land stably can it show that the ankle has recovered 80% to 90%.
If you accidentally sprain your ankle, you should give first aid according to the RICE principle, and start rehabilitation training 3~5 days after the injury, which is essential to accelerate the recovery of your ankle and run again with healthy feet. Twisting your ankle may seem like a minor problem, but don't take it lightly ~
? ? -End? -
?