1. First aid measures for ankle ligament sprain
There will be swelling and congestion at the site of ligament strain. The treatment of ligament strain is to do the following things immediately after the strain:
1. 1, rest, stop exercising immediately, and don't let the injured joint bear any more weight.
1.2, cold compress, ice compress or other colds are helpful to relieve pain and swelling, because lower temperature will reduce blood circulation. Every cold lasts/kloc-0.5 to 20 minutes, three or four times a day.
1.3. Compression: Pressing the injured part with bandages or other methods can reduce bleeding and congestion. The bandage should be moderately elastic, and you can feel the pressure but it won't make your branch numb or ischemic.
1.4. Raise the affected limb: The main purpose of raising the affected limb is to reduce swelling and promote blood return.
2. Rehabilitation methods of ankle ligament sprain.
Local ice compress to stop bleeding. After the injury, 1~2 can be protected by adhesive tape, and you can start to practice jogging and other general activities, and you can train in 7~ 10 days.
Old ankle ligament rupture combined with ankle instability must be protected with adhesive tape during rehabilitation exercise. Pay special attention to the strength exercises of lifting heels and bending ankles. Most of the lighter cases can maintain normal training. Severe repeated sprain is the instability of ankle joint, which needs to tighten or rebuild the loose ligament.
3. Self-practice for ankle ligament sprain.
The rehabilitation of ankle ligament injury needs professional rehabilitation treatment, which is basically blank in China at present. Even if there are professional doctors, there is no corresponding guidance fee. The rehabilitation of ankle ligament injury needs professional rehabilitation treatment, which is basically blank in China at present. Even if there are professional doctors, there is no corresponding guidance fee.
3. 1, strength restored. Including static squats, about one minute each time; Wrap toes and ankles with big towels for antagonistic traction, that is, hand towels and pedal towels.
3.2, balance and affectionate recovery. Can walk in the water; Stand on one foot on a narrow bar and do balance exercises.
3.3. Recovery of ligament elasticity. Extremely stretch the ankle in all directions.
3.4. Flexibility training. Lie on the bed and do circular motion of the ankle joint.
The above items are self-exercise, and at the same time, combined with external use of traditional Chinese medicine, ultrashort wave and other physical therapy will have better results.
Prevention of ankle ligament sprain
Ankle injury is a common injury in sports, so the basic problem is prevention. This is especially important for athletes with previous ankle injuries, because their risk of re-injury is 4~ 10 times that of athletes without ankle injuries. The patient's injury did not fully recover within 6~ 12 months, and the risk of re-injury was particularly high.
The following measures can achieve good results:
1, suitable shoes: shoes are between people's feet and the ground, buffering the buffering force between lower limbs and the ground, and providing proper stability and ground adhesion of lower limbs.
2, a good venue: the maintenance of a good venue is often more important than choosing a pair of suitable shoes, and the culprit of ankle sprain is often just a stone, a protruding mud or a pothole.
3, ankle protection: For people who have sprained their ankles, it is very important to prevent another sprain. You can protect your ankle by sticking or protecting it.
4. Restore the function of ankle joint: No matter how much external protection, it is better to have the ability to control and prevent the recurrence of ankle sprain, which can be achieved through the above-mentioned lacing exercise, proprioception training and muscle strength training of lateral foot muscles.
How to Strengthen the Strength of Bare Joint
These are two methods of reverse lift heel by oneself or instruments. Unlike ordinary heel lifting, which requires more calf strength, reverse heel lifting is also a very severe test of ankle strength.
Regarding the heel lift, it should be noted that it is not necessary to bear too much weight, even self-respect, because it is only a method of maintenance and strengthening, and it is not necessary to bear hundreds of pounds, just like pushing and squatting. There is also the need to pay attention to the toes as shown in the figure, so that not only the ankle joint is exercised to the maximum extent, but also the gastrocnemius and soleus muscles are stretched to the maximum extent. Many friends will have a problem when doing positive heel lifts, that is, when they tiptoe, they will tiptoe again when they fall to the level of the steps. This is not right, so be sure to let the heel fall as much as possible. Just like lift heel in the front, we must pay attention to the amplitude in the reverse lift heel, which is not enough and can only get twice the result with half the effort.
Another good way about ankle strength is to use elastic bands. Many friends in China may not have elastic belt in the gym, but in fact, elastic belt is a good weapon to train explosive power, speed and core strength.