Accidentally spraining an ankle while running or playing basketball is a very common injury in our lives. Generally, we will recover in about 1-3 months after we have anti-inflammatory and swelling protection.
But some friends have sprained ankles for more than half a year or even a year, and the injured location is still aching. How should we deal with this situation? First of all, our most common ankle sprain is the injury of the lateral malleolus varus.
After a sprain, pressing around the ankle for a long time will cause obvious pain, and if the pain is still very severe during activity, it is recommended to take an X-ray to see if there is a bone crack or fracture, generally This situation is rare.
After eliminating the bone problem, let’s take a look at which parts of the problem are mainly involved: the tear of the lateral collateral ligament, the injury of the surrounding muscle and fascia, talus bulge forward, Dislocation of the fibula and calcaneus varus.
Tear of the lateral collateral ligament
It is difficult to recover from a torn or ruptured ligament and requires a specialist to perform a diagnosis and evaluation to see if surgery is needed. This injury is difficult to heal itself. We see that many athletes have caused ligament rupture during fierce competition. Even if they recover after surgery, they may not be able to reach the level before the injury.
Injury to the surrounding muscle fascia
Injury to the muscle fascia tends to form induration and scars during the healing process. We can touch the forefoot position at the back of the foot and the periphery of the inner and outer malleolus Nodules, which will be accompanied by pressure pain,The surrounding soft tissues will also be tense and stiff. In this case, we need to loosen the indurated parts of the foot, loosen the tense and adherent soft tissues, promote blood circulation, and restore its own function.
Loosen the anterior side of the instep
Loosen around the lateral malleolus
Loosen the medial malleolus around
Sprained bones around the ankle are often dislocated after sprained ankles If you fail to adjust back well, your ankle will not heal well.
The forward bulge of the talus
Let’s take a look at the most commonly involved talus. The talus is the bone that connects the lower leg and the foot. It forms the ankle joint with our tibia and fibula, which is the human body. The most weight-bearing joint. In the process of sprain, it is prone to dislocation of the anterior bulge. Let’s take a look at how to adjust this situation:
1. Manual reduction of the talus:
fix the talus and open it internally
2. Passive flexion and extension activities of the talus:
passive dorsiflexion
3. Active flexion and extension activities of the talus:
br3
br3 fixed
br3p img
Dislocation of the lower fibula
To adjust the fibula, first we can compare the height of the inner and outer malleolus on both sides,Under normal circumstances, the height of the lateral malleolus is slightly lower than that of the medial malleolus. After an ankle sprain, the fibula on the injured side easily shifts down, resulting in a lower height of the lateral malleolus. In this case, we need to adjust the lower fibula:
1. Comparing the height of the inner and outer malleolus on both sides, the fibula on the sprained side is generally lower and the difference is larger;
The palms and heels of both hands are fixed to the fibula separately, and push upwards
calcaneal varus
we use the ground ankle varus sprain in the process of calcaneal varus, calcaneal sprain The inversion force of the structure is also very large, and everyone often ignores the adjustment of this structure. First, we can call the patient prone position, and the feet stretch out the bed to relax naturally. We observe the foot inversion from the back Situation:
1. Comparison of bilateral calcaneal inversion:
Prone comparison of bipedal varus
span1 calcaneal loosening:
Since the calcaneus, talus and cuboid bones form irregular articular surfaces, we can do multi-directional loosening of the calcaneus
finally adjust the calcaneal varus
generally adjusted in the later stage After a few ankles,The pain will gradually get better, and the function will gradually recover. For those with a history of long-term ankle sprains, they need to strengthen ankle strength exercises after the pain period. There are a few actions below, which can be well exercised to the ankle. You can keep trying:
1. Multi-directional resistance exercise of the foot, uses the resistance of the elastic rope to exercise from me:
2. Foot grip training , We can walk in the sand or keep the balance on the cushion for exercise span3 _p p3p2 span_p img0 p3p2 The instability of the focus surface can exercise the grip of the toes
3. Ankle stability training , Use yoga balance plate to exercise:
_p3sp3p strong
4 , One-foot jump stability training , This requirement is relatively high, there are many big requirements for ankle strength, it is recommended to exercise after the stability is good:
can be left and right, front and rear multi-directional single foot jump_ p3p
5. Inclined plate stretch ,Continue to stretch the calf muscles for 5 minutes every day to loosen the calf muscles and maintain stable ankle function:
According to your own situation, stretch from low to high, straighten your knees, and keep your body upright
The ankle is a very important structure of the human body. If the ankle has a problem, it will cause discomfort in the knee joint, neck and waist for a long time. In severe cases, there may even be scoliosis. Therefore, the ankle problem should cause us enough At the same time, we must check whether there are flat feet , ankle joint valgus, long and short legs, etc., early detection and early intervention, scientific correction and exercise so that ankle problems no longer affect our work and life.
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