Ankle sprains are the most common sports injury. Most of them occur when the body loses its center of gravity, falls on someone else’s foot or trips over it. When sprained, joint swelling, pain, and even fractures occur in severe cases.
1. During treatment, first fix the ankle joint with elastic bandages, apply ice cubes to the wound, and fix the ice pack and ankle joint with bandages.
Second, after a few minutes of fixation (about 3-5 minutes), the bandage can be removed first. At this time, the swelling of the injured part is not obvious, and the muscle spasm is also mild, so a simple examination can be carried out first.
Three, the purpose of inspection is mainly to determine whether there is the possibility of fracture or dislocation, and the degree of ligament damage, so as to decide the next treatment method.
4. Inspection methods:
(1) Pay attention to the location of pain and tenderness, the degree of swelling, and whether the joint is deformed.
(2) Varus and valgus test: Turn the ankle in varus to check the degree of damage to the lateral ligament (whether the lateral range of motion of the ankle becomes larger or loose when the foot is in varus). The ankle is then everted to check for medial ligament damage.
(3) Anterior drawer test: hold the upper end of the ankle joint with one hand and push it backward, while holding the heel with the other hand and pull it forward to check whether the range of motion becomes larger (compared with the uninjured side).
(4) For mild sprains, ice compresses and compression bandages can be continued to elevate the affected limb. In the case of a more serious sprain, you should seek medical attention.
V. In terms of ankle rehabilitation treatment:
A physician in San Francisco, USA put forward a fairly clear process table (as shown in the figure below), which is explained as follows:
There are seven distinct stages from an ankle injury to full recovery:
Stage 1: From injury to when swelling no longer increases
Stage 2: From swelling Do not increase until normal walking is painless.
The third stage: from normal walking without pain until the swelling disappears completely.
Stage 4: From the complete disappearance of swelling to 75% of the range of motion of the ankle joint in all directions without pain.
The fifth stage: from 75% of the ankle joint range of motion in all directions without pain until the recovery of 75% of muscle strength.
Stage 6: From restoring 75% of muscle strength to completely pain-free ankle range of motion in all directions.
Stage 7: Pain free from ankle motion in all directions until 100% muscle strength is restored.
Methods of Rehabilitation:
Ice: Use crushed ice or ice water in a plastic bag and apply every 4 hours while awake 20 minutes on the injured area.
Elevation: Elevating the injured ankle, at least higher than the waist, is effective when it is not needed to move it.
Compression: Wrap the injured area with elastic bandages, not too loose or too tight, too loose and ineffective and easy to fall off, too tight toes will swell and numb, hindering blood circulation.
Take crutches: Use crutches to help you walk. The injured foot can not touch the ground at all, or support the body weight slightly within the pain-free range. But don’t let the toes touch the ground first, because it is easy to cause a varus sprain when the foot is facing down. You must let the heel (ie the heel) touch the ground first, and then the entire sole of the foot, just like walking normally.
Spa:
Use ‘alternating hot and cold spa’, the method is as follows:
First soak the affected area in 38– Move within the pain range for 4-6 minutes. Immediately immerse in cold water at 10-16 degrees Celsius for 1-2 minutes. Back to hot water activities (as described in 1). Do this 5 times alternately between hot and cold.
Submerge in hot water one last time. After finishing, lift the affected part, move for 5 minutes, and then put on an elastic bandage. The above 1-6 is a complete (alternating hot and cold hydrotherapy), after 2-3 times a day, the swelling can be completely reduced in about 1-2 weeks.
There are three principles:
(1) Soak in warm water for the first and last time.
(2) It is best to move the ankle while immersing in warm water, but still move within the pain-free range.
(3) The time of soaking in warm water is longer than that in cold water. The soaking time in warm water is longer than that in cold water.
Movement of the feet: within the painless range, try to do ankle movements in all directions, such as up and down movements or left and right movements. It can also be used as an activity for practicing letters such as ABCD.
Protection: The ankle should be protected with a fixed patch when walking. The average person can replace it with a sheath.
Resistant force: Use your own hand to force the ankle, and use the strength of the ankle to counter it. Do not be moved by hand.
Isotonic exercise: Using the strength of the ankle to resist the added resistance of the rubber band is equivalent to a kind of muscle strength training.
Isokinetic muscle strength exercise: Use a special ‘isokinetic exercise’ training machine to strengthen the muscle strength of the foot in all directions up, down, inward, and outward.
Brisk walking: You can speed up your walking without pain or lameness, but you still need your heels to hit the ground first.
Running: Start with a jog, gradually increase the running
speed, and finally sprint.
Running in a circle: (turning 45 degrees) Take a distance of 20 meters as the length of an ‘8’ font, and run in a circle with a 45-degree turn, the speed is from slow to fast .
Running in a circle: (turn 90 degrees) Take a distance of 10 meters as the length of an ‘8’ font, and run in a circle with a 90-degree turn, the speed is from slow to fast .
Special skill training.
After reading the above article, you should learn some sprain handling skills. Below I will briefly summarize some sprain handling and recovery points:
(1) Sprain on the spot if conditions permit Apply ice immediately and send it to the hospital or go home to deal with it according to the severity of the situation;
(2) If there is no time to apply ice, if it is serious, edema will definitely occur on the same day or the next day, and it is recommended to use traditional Chinese medicine. Treat with medicine and elevate the injured leg. The current hospitals in Shenzhen have different treatment methods. I personally recommend Pingle Orthopaedic Hospital’s traditional Chinese medicine to apply foot and oral anti-swelling drugs (personally think Pingle’s traditional Chinese medicine is good, and the price is not as high as some hospitals), generally After 8 hours, the bandage can be removed, and the feet can be scalded with hot water and left to dry for about 1 hour before applying the traditional Chinese medicine.
(3) Try not to let the injured foot touch the ground before the swelling is significantly reduced, and keep the injured foot elevated (usually higher than the heart) if possible. At the same time, it can be supplemented with physical therapy, such as the infrared roasting lamp. After roasting, the traditional Chinese medicine can be applied immediately, which is more conducive to the absorption of the medicinal effect and helps to disperse silt.
(4) Depending on the swelling, you can walk with crutches after two or three weeks. If there is no obvious swelling in the feet, it means that the peripheral nerves of the feet have recovered. The hot and cold water therapy helps to recover, and I personally feel that this method works well! Until you can walk alone without crutches.