Foot injuries are often encountered in daily life and sports, and the beginning of the stage of ankle sprain may be related to the activities of the injured person, actions and physical factors. According to a 2010 magazine report, 68% of the 910,000 ankle injuries are caused by exercise [1], and severe cases may require wearing a plaster cast to be good. These 3 tricks exercise, fast recovery
First, why is the ankle joint very easy to hurt?
The ankle joint is the lowest joint in the human body and the closest joint to the ground, which determines that the ankle joint is the most vulnerable joint, even if it is the strongest endurance. The ankle bears the weight of the whole body and is a relatively fragile place for the human body, lacking cushioning for external injuries and being vulnerable to various injuries. Moreover, the foot is farthest from the heart, the blood supply is small and slow, the soft tissue around the ankle joint is less, the local blood circulation is poor, coupled with the thin subepidermal fat layer of the foot, poor heat preservation. Therefore, if the ankle is often exposed to cold, affecting blood circulation will induce ankle arthritis.
Second, why do I need a cast for ankle injury?
The role of the cast is mainly to better fix the part that has formed a fracture. The process of plaster cast can prevent accidental movement or the bone part is affected twice, so the role of plaster cast after the fracture is actually to better prevent the problem of displacement in the position of the fracture, so as to achieve an overall fixation role.
At the same time, when the injured part is fixed with a plaster, it must be observed. If there is persistent swelling at the sprain site, the cast may be tied too tightly, and the tightness of the cast should be adjusted in time to avoid causing distal tissue ischemia, compartment syndrome, nerve damage, etc.
3. How long does the cast take to fix?
1. Acute sprain of the ankle joint,
If you go to the hospital to take X-rays, there is nothing wrong with the bones, just a simple ligament tear. Generally, it is about 4 weeks of plaster.
During this period, the ankle joint strictly limits any of its activities, and after this time, it is also recommended to wear a rigid ankle brace for about 1~2 months to ensure the safety of the ankle joint. Although the ankle joint cannot be turned in and out, the front and back movements can carry out normal activities.
2. For patients who have completed surgery, generally speaking, it is necessary to put a cast for about 3 weeks after surgery
After wearing the cast, you need to continue to wear a hard ankle brace for 1~2 months to ensure safety. At the same time, in this process, it is also necessary to continue rehabilitation training.
3. There are also some patients with a chronic injury. For example, last year’s foot, but this foot is still a frequent foot, at this time to fix it, does it still have a role? That depends on your purpose. If your purpose is to deal with a ball game to prevent additional injuries, doing some fixation such as foot binding has a certain protective effect.
But if your goal is to re-heal it by putting a cast, that’s not realistic. Because in general, this injury has a certain healing ability only in the acute injury period. If it is an old injury, it no longer has this ability to heal, and it is recommended to go to the hospital for targeted treatment as soon as possible.
Fourth, carry out rehabilitation exercises in time after injury, and the recovery effect is better
Foreign scholars BleakleyCM et al. conducted a secondary analysis of a large number of data, and concluded from randomized clinical trials that rehabilitation in the first 2 weeks after injury has a positive effect on the subjective function of the ankle joint. Early rehabilitation through moderate exercise, isometric contraction and isotonic strength training to control acute inflammation, swelling and pain so that tendons, ligaments, bones and muscle fibers are not overstretched, thereby restoring the full ankle range of motion, strengthening muscle strength and improving ankle function. 【2】
5. What kind of rehabilitation can be done during rehabilitation?
1. Tiptoe practice (heel lifting exercise)
, the speed of heel lifting can be slowed down slightly, but it is best to maintain a “fast up and slow down” rhythm. 15~30 times per group. Heel lifting can make the calf muscles firmer, and has the effect of slimming the calf. Heel lifting improves the stability of the knee and ankle joints and helps maintain body balance.
2、
Resistance back flexion training:
Take the elastic band as the resistance selection, the distal end is fixed (you can use instruments or the foot of the bed), the proximal end is put on the foot, hook as hard as possible from the straight position to the flexion position, pause slightly (pause for 1-3 seconds), slowly release, repeatedly stretch 12-15 times, then rest for 30 seconds, do a total of 3-5 sets, insist 2-3 times a day.
3、
Resistance plantar flexion training:
With the elastic band as the resistance selection, the proximal end is fixed (hand hold), put on the bottom of the arch, try to stretch the feet to the straight position as hard as possible from the flexion position, slowly release after a slight pause, repeat 12-15 times, rest for 30 seconds, do 3-5 sets each time, 2-3 times a day.
Reference content
【1】Fong TP, Hong Y, Chan LK, et al. A Systematic Review on Ankle Injury and Ankle Sprain in Sports. [J]. Sports Medicine,2007,37(1):73-94.
【2】Bleakley CM,O’ Connor SR, Tully MA, et al. Effect of accelerated rehabilitation on function after ankle sprain: randomised controlled trial. [J] BMJ(Clinical research ed.),2010,340(7756):c1964.
