Recovery of ankle sprain

       In today's comprehensive popularization of sports, people have joined the sports army. In the process of sports, due to improper sports or large external forces, ankle injuries are likely to occur.

　　Today, we will learn about the highest sports injury - ankle sprain.

　　The data shows that ankle sprain accounts for about 40% of all sports injuries and 75% of all ankle injuries (ankle injuries also include bruises and contusions).

　　Ankle sprain, including varus sprain, valgus sprain and high ankle sprain.

　　One of the most common varus sprains, also known as "sprained foot"

　　In most cases, ankle sprain is caused by excessive pronation of the toes and landing on the outside of the foot, because the lateral collateral ligament of the ankle is relatively weak and easy to be injured;

　　Thick ankle sprains, that is, medial collateral ligament sprains, are relatively rare, accounting for only 5% to 10% of ankle sprains;

　　High ankle sprains are more rare and usually occur in energetic athletes.

　　Usually, after the ankle sprain occurs, the pain and swelling of the sprained part appear immediately, and then some skin ecchymosis begin to appear. In severe cases, the foot can not move because of the pain and swelling.

　　According to the degree of ankle injury, we can roughly divide it into three degrees:

　　Grade I: slight pain, slight incomplete tearing of the collateral ligament, and slight swelling of the lateral ankle joint, with few joint instability;

　　Grade II: moderate to severe pain, swelling, stiffness, difficulty in walking, foot congestion, moderate incomplete tearing of lateral collateral ligament, and unstable joint;

　　Grade Iii injury is the most serious, with obvious pain and swelling, often with obvious ecchymosis, complete rupture of the lateral collateral ligament, and instability of the joint affecting normal activities.

　　If it is serious, it may be related to the impact of the front medial malleolus, the fracture of the lateral malleolus, or even the dislocation of the ankle joint.

　　Alert: Never completely ignore the sprain foot!

　　Data shows that the incidence of ankle sprain in basketball and football is as high as 40% and 25%.

　　During running, the pressure on the ankle can reach three times of the weight.

　　If the ankle is weak, it will reduce the cushioning capacity and exercise efficiency, and increase the risk of injury to the ankle, knee and tibia.

　　Generally, sprain will strain the joint capsule and ligaments. Severe sprain can cause ligament rupture, and purple ecchymosis can appear in the affected area.

　　If the treatment of acute ankle sprain is not appropriate, it may leave typical sequelae of repeated ankle sprain (ankle instability) and chronic pain.

　　Research shows that people with sprained ankles are twice as likely to get sprained again, that is, "ankle sprain". The main reasons are:

　　(1) Sprain can destroy the stable structure of the joint.

　　Although most sprains can heal themselves, they cannot completely recover.

　　Unstable ankle is naturally prone to sprain again;

　　(2) There is a "proprioceptor" in the ankle ligament that senses the speed and position of movement, which has an important impact on the coordination of movement. Sprain will cause serious damage to it, thus increasing the chance of injury.

　　Family rehabilitation training after sprain

　　1. Standing on one leg: 30 seconds to 60 seconds of steady training/3 groups

　　2. Sitting posture and foot hook: 15-20 foot hook exercises/3 groups can put some heavy objects "like sandbags"

　　3. Sitting foot stretching: 15-20 times of foot stretching training/3 night group can increase weight "like soft ball" or heel standing posture

　　4. Sitting ankle varus: After 15-20 varus training, three groups can increase weight "like tying sandbags"

　　5. Sitting ankle valgus: 15-20 times of valgus exercise training/3 groups of later stage we can add weight "like tying a sandbag"

　　Tip: In the early stage of injury, we can use our hands to help do 2345 passive training and active training of foot hook/foot stretch/inversion/valgus.

　　If you have pain or discomfort during the training, please stop the training.

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