"In the fierce competition, both players come and go. A player kicked the ball forward, met a block, passed the ball quickly, and suddenly tripped when the ball was about to return to his feet. He instantly fell to the ground, his expression was painful, and he pressed his ankle with his hand ... "
Football is an intense sport with high intensity. Football players need strong ankles when running, throwing and kicking at high speed. Once they fall down due to acute ankle sprain, or even step on another player's foot or collide, it is easy to cause ankle ligament sprain or fracture.
The research report shows that ankle joint is the most common sports injury of football players (the incidence rate is 16 ~ 29%). Football players suffer from acute ankle ligament sprain during the competition season. Young players may still have the opportunity to play after acute nursing fixation, and serious ones may be reimbursed for the whole season, especially for a football player who has worked hard for four years 1 World Cup. This is a lifelong pain!
In fact, in addition to athletes, ordinary people accidentally step on the air when walking, or jump from a height, which is also easy to cause ankle sprains. I often hear patients complain, "Why can't my sprained ankle get better?" ? It is easy to relapse again and again, and it is even difficult to guarantee that there will be no problems in taking a smooth road.
Acute treatment and treatment of ankle sprain
Acute ankle ligament injury should master the golden rule of "rice";
● Stop walking immediately at the first time, let the injured part rest, lift it and don't step on the ground (support it with an underarm crutch if necessary).
●? At the same time, ice compress quickly, once every 2 hours, 1 time, 1 time,/kloc-0 ~15 minutes, and apply fixed pressure. You can use an elastic bandage to fix it above your ankle in a figure-eight spiral from bottom to top.
●? The use of non-steroidal anti-inflammatory drugs in acute stage can reduce inflammation and pain, which is helpful for subsequent tissue repair; Never massage hard to avoid local inflammation and swelling.
According to the severity of ankle sprain, it ranges from inflammation and swelling of ligament tissue to partial laceration and even complete rupture. Doctors can make a detailed diagnosis through high-resolution ultrasound examination of skeletal muscle system; When necessary, X-ray examination can show tearing fracture, and the most common part is the end of the metatarsal bone of the fifth finger.
At present, the concept of treatment, if surgical suture will affect joint activity and muscle strength reconstruction, so even if the ligament is completely broken, most of them still take conservative treatment, that is, active rehabilitation; Unless there is a severe tearing fracture, it needs plaster fixation for 4 ~ 6 weeks.
The recurrence rate of ankle sprain is extremely high.
The lateral sprain of ankle joint is the most common, which usually happens when the pedal goes down and the toes go in, that is, the action of kicking the top of football with the pedal. The recurrence rate is as high as over 50%, and many of them even become chronic ankle pain and degenerative arthritis.
In the rehabilitation clinic, many people who like sports sprained their ankles and asked, "How long do I have to rest before I get better?" ? I often tell them that sprained ankle ligament can't be cured by "resting without exercise" and needs good treatment. In addition to the correct treatment in the acute phase (meal), there is also rehabilitation in the recovery period (such as the following three therapeutic exercises) to bid farewell to the nightmare of repeated ankle sprains.
Sequelae of ankle sprain and rehabilitation treatment
Ankle insufficiency
Normal ankles should be able to turn up, down, inward (feet down, toes inward) and outward (feet up, toes outward). After the acute inflammation and swelling are improved, we must try our best to make the ankle joint angle completely return to normal.
Try to write Arabic numerals in the air with your ankles, and try to stretch your tendons where you are nervous. The front and rear feet lunge, the knees are straight and the knees are bent, which can reach the muscles at the back of the calf and the achilles tendon of the foot respectively.
Poor ankle stability and insufficient muscle strength.
Partial tearing or complete rupture of ligament will affect the stability of ankle joint. Repeated sprain of lateral ligament of ankle joint is often accompanied by insufficient muscle strength of ankle valgus. As long as there is the pulling force of varus movement, it is easy to get injured again, which makes the joint stability worse. Therefore, it is very important to strengthen muscle strength after acute phase.
Elastic belt is used for ankle resistance movement, from sitting posture to standing posture, which gradually improves the challenge (see the following figure 1 and Figure 2).
Image source: shortcut culture provides image source: shortcut culture provides poor ankle balance control
In the state of ankle sprain, if the injured foot is in the back, the normal foot is in the front, the two feet are connected, and the center of gravity moves backward, the body will obviously shake and be unstable, that is to say, the sense of joint position (JPS) of ankle joint will be affected. Don't underestimate this problem, the sense of balance has not fully recovered, and once it hits the ground a little bumpy, it is easy to get hurt again.
Standing on one foot, shifting the center of gravity with the activity of the other foot (see Figure 3 below), providing sensory feedback or balance boards (BAPS) can all be used as balance training.
Image source: provided by shortcut culture
For athlete back in the game, these three standards will be even higher, including jumping sideways with one foot forward, quickly descending stairs, folding sprint (fast sprint, sudden stop and then rushing back), and figure-eight running from half speed to full speed, so as to resume normal training and competition.
The above movements were designed by physiotherapist Guo Nairong and physiotherapist Huang.
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Extended reading:
Ligament tear = Must surgery be performed for season reimbursement? Rehabilitation physician: Regeneration is expected.
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Low back pain and foot numbness caused by sedentary can be improved by 8 strokes of simple stretching.