Ankle sprain treatment and recovery methods

 Ankle sprain treatment and recovery methods
ankle sprain is the highest incidence of sports injury, and occurs because most of the body to lose balance when landing or step on someone else's foot when the foot is tripped. Sprain, the local joint swelling occurs, pain, and even cause serious fractures.
a deal, the first elastic bandages to the ankle joint with a fixed external application of ice on the wound in ice packs, and fixed with a bandage ankle.
II , fixed a few minutes (about 3-5 minutes), they may first remove the bandages, swelling of the injured area is not yet clear at this time, muscle cramps are mild, simple check can be conducted.
three main purpose is to check determine whether the possibility of fracture or dislocation, the extent of ligament injury to determine the next step of treatment.
four inspection methods:
1, attention to pain, tenderness point position, the degree of swelling, joint deformity is .
2, varus and valgus test: ankle inversion, check the lateral ligament injury (foot inversion, the lateral ankle range is bigger or loose). then ankle eversion to check the extent of the medial collateral ligament injury.
3, anterior drawer test: Hold the ankle joint top of the back-hand push, and pull another hand holding the heel forward, check whether the larger scope of activities (and non-injured side comparison).
4, if only mild sprain, may continue to ice and subjected to compression bandaging, Taigaohuanzhi. in the case of more severe sprains, you should seek medical attention.
V. ankle
rehabilitation treatment, a physician in San Francisco a very clear process table (as shown), he fully recovered from ankle injury and is divided into seven different stages:
the first phase: from injury to the swelling did not increase until the;
the second stage: from no increase to the normal swelling is not painful to walk so far;
third stage: from the normal walking is not painful to the swelling completely disappeared;
fourth Stage: From the swelling had completely disappeared and 75% activity of the ankle joint in all directions until the pain is not;
fifth stage: 75% from the direction of the ankle joint was not painful to restore activity of 75% strength so far;
sixth stage: 75% from the muscle to restore all the directions of the ankle joint range of motion is completely painless so far;
seventh stage: all directions from the ankle joint range of motion is completely painless to So far 100% of muscle strength recovery.
rehabilitation methods:
ice: ice water with ice or packed in plastic bag, waking every 4 hours mulching in the injured area for 20 minutes. < br> elevation: no activity it, put the injured ankle elevated, at least higher than the waist to be effective.
oppression: the injured area with elastic bandage wrap, not too loose or too tight, too Invalid shedding loose, tight toes swollen hemp, obstruction of blood circulation.
with crutches: help to walk with crutches, injured foot touching the ground completely, or without a little pain in the context of the ground support the weight. but not the ground before the toes, feet down because it susceptible to the recurrence of inverted sprain, must, like the normal walk, so that heel (ie heel) before the ground before the feet touch the ground.
Spa: hot and cold with l Alternative spa r, the method is as follows: first dip the affected area 38-40 degrees Celsius, not within the scope of pain for 4-6 minutes. to change and dip 10-16 degrees Celsius in cold water for 1-2 minutes. go back hot water activities (such as 1 above). so do 5 of each alternating hot and cold. the last time to be immersed in hot water. finished elevation will be cut out, activities for 5 minutes, then tied elastic bandage. more than 1-6 is a complete (alternating hot and cold water therapy), daily 2-3 times, about 1-2 weeks to completely reduce the swelling. principles are: (1) The first and the last to be soaked in warm water; ( 2) by soaking in warm water side activities when the ankle is best, but still not within the scope of activities of pain; (3) warm water immersion time is more than the length of time immersed in cold water. dip dip warm water than cold water time a long time to come.
events feet: no pain within, to try to make the direction of the ankle activities, such as around the upper and lower activity or activities, but also can be used as in practicing the letters ABCD and other activities.
protection: walk to be fixed by the Ministry of Posts to protect the ankle. generally used to replace the jacket.
against the force: force with their hands in the ankle, and with the ankle strength to fight it. Do not be hand-pulled .
isotonic exercise: using the power of the ankle plus a rubber band against the resistance, equivalent to a kind of strength training.
isokinetic muscle strength exercise: the use of special r l isokinetic training machines to strengthen the foot up, down, inward, outward strength in all directions.
Fast: No pain, no limp, under any speed up to walking speed, but still the ground heel first.
running: from the start jogging and gradually increase the running speed, and finally you can sprint.
Criterium Race: (turning 45 degrees) to a distance of 20 meters as the length of a l8r font, do a turn around the 45 degree style ring run by the slow and fast speed.
Criterium Race: (turning 90 degrees) to 10 meters away as the length of a l8r font, so turn round and round 90-degree-style running speed from slow And fast.
read the above article we should learn some skills in dealing with sprains, the following brief summary of points I sprain treatment and recovery points:
(1) sprain on the spot immediately if ice conditions, depending on the severity of the hospital or home situations to handle;
(2) If there is no time to ice, if serious, the same day or the next day there will be swelling, suggested dressing the way Chinese medicine treatment and raise the injured leg. Shenzhen is not the same hospital treatment, personal recommendation Pingle apply Chinese medicine orthopedic hospital with oral swelling feet and medicine (TCM Pingle personally feel good, and the price is ridiculously high like some of the hospital), general 8 hours to remove the bandage, the foot with hot water for about 1 hour after the open to dry before putting the medicine again.
(3) no obvious swelling in the injured foot before the try not to touch the ground and conditions to maintain the injured foot elevation (generally higher than the heart). also assisted with physical therapy, infrared heat lamp that can be had, immediately after baking can be finished before putting the medicine, which is more conducive to the absorption of efficacy and help loose silt.
(4) as the swelling case, two or three weeks after the contact can be supplemented with a cane to walk, if there is no obvious swelling of feet feel the foot of the peripheral nerve that has been restored, and this time mentioned above can be used to help restore hot and cold hydrotherapy, personal feeling This approach is very effective! crutches until you can not walk alone.
(transferred from the mill, of: Blue Ocean)