Is ankle protection useful? For runners, sprains may be very common. Although injury is an inevitable part, we can find ways to avoid it in life. Is it useful to introduce ankle protection in detail below?
Is ankle protection useful? 1 ankle protection is useful. Ankle protection plays an important role, which mainly depends on what the patient wants to achieve.
There are actually many kinds of ankle protectors, and there are basically two common ones:
1, bandage type
2. Ankle protection type
The first is the most basic elastic bandage, which I believe everyone knows. Players usually put a thick bandage on their ankles by a special physiotherapist before the game. Generally speaking, before dressing bandages, a layer of skin film is used as the base. From my personal experience, this kind of bandage has a good protective effect, which is close to your skin and can make the fastest response when you are injured. Athletes all over the world are making such choices, and I believe there must be a reason.
Advantages: better protective effect, easy to carry, easy to put on and take off sneakers, suitable for all sneakers.
Disadvantages: high cost, long time consumption and need more skilled technology.
Its structure is divided into two parts: 1 and socks. 2, bandages. With a layer of socks as the base, the feel of the arch will be much better, it will be more convenient to put on and take off, and the protection effect will be better than that of a simple elastic bandage. 1?o'clock
I want to make it clear that this 433R is not suitable for shoes with high center of gravity. At that time, I almost sprained my Lillard 3 and this bandage, because the center of gravity of Lillard 3' s back palm was relatively high. More suitable for low-intensity games or half-court healthy basketball.
Next, ankle protection: ankle protection. The three models I recommend are all three-level protection. First of all, ASO ankle protection is not only suitable for basketball courts, but also for tennis courts. It has the same physiological structure and triple protection as the familiar mcdavid 195R. Give the ankle all the protection it needs, while comfort and portability become its advantages. I believe everyone has seen many NBA players use this ankle protector, which is enough to see its skill.
Is ankle protection useful? 2 Practice three movements to stabilize the ankle joint.
If you sprain your ankle again and again, it means your ankle is in danger. If it is not saved, it may become a habit.
But it is not difficult to gain a foothold. Repeated sprain of ankle joint is mainly due to the decrease of lateral muscle strength. Except for a few severe sprains that need surgery to repair or rebuild ligaments to help restore the stability of ankle joints, most people do targeted rehabilitation training to strengthen the muscle strength of ankle joints, which is helpful to improve the control ability and stability of ankle joints. Common exercise methods include lift heel, foot hook, varus and valgus resistance exercises.
1. lift heel Practice: It is to stand on tiptoe. You can practice this action in the same place, stand on tiptoe, let go of recovery, or walk in lift heel (that is, stand on tiptoe) and practice at the same time;
2. Hook-foot exercise: You can properly practice walking with your feet hooked or hooked, that is, practicing walking with your heels;
3. Resistance exercise: You can find a rubber band and do resistance exercises for ankle varus and valgus appropriately. The specific method is to wrap your feet with rubber bands after sitting or lying down, and turn the affected feet outward or inward by force. After 15, rest for 30 seconds before doing the next group, with 5 groups each, twice a day.
In order to avoid habitual sprain, in addition to routine treatment in acute stage and rehabilitation exercise in later stage, the following "homework" for ankle protection should be done in daily exercise or travel:
1. Be sure to warm up before exercise to avoid sudden muscle strain.
2. When going out to play or walking for a long time, women should try not to wear high heels, and it is best to choose shoes that are comfortable to walk.
3. If you have sprained your ankle, you can wear an ankle protector when doing relatively strenuous exercise to strengthen the protection of your ankle.
Is the ankle protector useful? Fracture of talus cartilage.
"sprained ankle" is a very common phenomenon in our daily life. Many people think it's no big deal. Have you ever heard of a term called "habitual sprain", which means that the first sprain is not handled properly, and from then on, as long as you are not careful, you will sprain many times in the same affected area.
If you sprain your ankle repeatedly, it will often lead to talus cartilage damage. Talus cartilage injury is a type of ankle cartilage injury (ankle cartilage injury can also occur in tibia besides talus cartilage injury), which is very common in clinic. The main manifestation is partial articular cartilage exfoliation, which affects the subchondral bone deeper. Subchondral bone is an important "shock absorber"
It is also an important tissue that affects articular cartilage metabolism. Severe calcaneal fracture and talus fracture are one of the easily disabled fractures. The cause of pain is synovitis caused by cartilage injury. Talus fracture with local swelling, pain, subcutaneous ecchymosis, inability to stand and walk, etc.
Mitigation methods:
The fracture of talus cartilage is a very serious fracture, which requires timely medical treatment. In addition to the neck, there are many ligaments attached to the talus, and the blood circulation is slightly better. Up, down, back and forth directions are articular surfaces connected with adjacent bones, lacking sufficient blood supply. Therefore, attention should be paid to accurate reduction and strict fixation, otherwise the incidence of aseptic necrosis and nonunion will be high. According to the different types and specific conditions of fractures, corresponding treatment measures are taken.
Achilles tendinitis Inflammation of the Achilles tendon is generally caused by excessive stress on the calf gastrocnemius and Achilles tendon during exercise, which is common in basketball and jumping up and down.
In addition, the sudden increase of exercise intensity or frequency often causes tendinitis. (For example, a runner suddenly increases the amount of running) Pain, soreness, tenderness and stiffness above and inside the heel, which are aggravated after the activity, generally appear in the heel. Ankle rotation is not flexible, redness and swelling appear, or the skin at achilles tendon is red and hot. When the lesion gets worse, the tendon will swell and nodules will appear in the lesion area.
Mitigation method: 1. Wearing Achilles tendon ankle protector can relieve Achilles tendon pain to some extent.
2. Ice around the tibia-ice every 2 hours 10 minute to relieve the aggravation of inflammation.
3. Apply chamomile oil or anti-inflammatory gel to the nodules three times a day until the swelling subsides, and slightly stretch the gastrocnemius muscle until you can lift your heel and jump without pain.
4. Stretch gastrocnemius (keep your knees straight) and soleus (keep your knees bent). Slowly relax after each stretch lasts for 30 seconds. Repeat stretching 2-3 times a day.
5. Remember to stretch completely before exercise to strengthen the leg muscles.
6. Exercise muscle socks, promote blood circulation, and dynamically pressurize and protect ankles.
As the old man said, "Only by wearing good shoes can we walk well." If your ankle is injured, only ankle protection can help you walk better, so try not to hurt your ankle and protect your ankle to exercise better.