The rehabilitation process after an ankle sprain is generally divided into an acute phase and a chronic phase. The acute phase refers to the first 1-5 days after the injury. We should go to the regular hospital for treatment after the emergency treatment; after about 3-5 days of treatment, if the symptoms completely disappear, we will enter the chronic phase. At this time, some joint activities and strength training of the muscles around the ankle joint can be performed; when the joint has sufficient activity ability, proprioception and balance training can be added to the training to help prevent the recurrence of the ankle sprain; finally, functional training is performed. And restore various sports activities (the specific recovery time in the acute and chronic phases depends on the degree of injury and the specific circumstances).
1, gastrocnemius, soleus muscle stretching
Sit down on the flat stool and straighten your right leg. Hold both ends of the towel with both hands and put it on the right foot. Slowly pull the towel until the gastrocnemius is fully extended. If you bend your knee slightly while stretching, you can stretch to the soleus muscle at the same time. Each action stretches to its maximum amplitude for 20-30 seconds, repeats 2-3 times, and then stretches the other side.
The two feet stand apart before and after the bow, the left foot is in front, the right foot is in the back, both feet and toes are forward, then the center of gravity moves forward, while keeping the right foot and the heel off, the right leg is always straight, stretching right Leg gastrocnemius. If you stretch, bend your knees slightly and stretch to the soleus muscles. Each action stretches to its maximum amplitude for 20-30 seconds, repeats 2-3 times, and then stretches the other side.
2, tibialis anterior muscle stretching
The legs are close together, the knees are tied to the pads, and then the hips slowly sit on their heels, and the upper body is straight. Stretch to your maximum size for 20-30 seconds, repeat 2-3 times, then stretch both sides.
Strengthen the ankle joint muscle training
Strengthening the muscle strength around the ankle joint can improve the protection of the ankle joint around the ankle joint, enhance the stability of the ankle joint, and reduce the wind direction of the injury. Ankle sprains are mostly caused by inversion of the foot, so the calf muscles (long bones of the tibia and short bones of the tibia) should be strengthened. We can use the rubber band to perform foot valgus training.
Rubber band
Sit on the mat, keep the torso and training legs stable, put a towel under the calf on the training side, raise the training leg, select the rubber band with the appropriate resistance, then fix the rubber band at one end, and wrap the other end around the right foot and the foot. The knee joint of the right leg is kept fixed, and the foot is turned outwards in the direction of the rubber band resistance. Try to achieve the maximum amplitude for 2-3 seconds, then restore. The tibia of the training leg is always up and can't be rotated. At the same time, the ankle joint should not be dorsiflexion, do 15-20 times, then change the side to train the other side, 2-3 groups each time. If it can be done easily, you can choose more resistance. The rubber band is trained.
Proprioception training
What is the training of proprioception? The proprioception is called the “eye of the bodyâ€, that is, the position of the joint of the limb and the related feelings and information of the muscle and joint when the activity is performed without the need to see it. After a person's joint is injured, because the swelling and pain make the injured foot not fall and bear the weight for a long time, the joint proprioception will be worse than before the injury. Once the joint body feels worse, the reaction and sensitivity will be weakened accordingly. Unstable and dull joints can easily cause sports injuries again. Through proprioceptive training, it is possible to improve the exerciser's ability to control muscles during exercise, improve muscle reaction time and coordination, and is very important for the prevention and rehabilitation of sports injuries. It should be barefoot when performing ankle proprioception training, which helps to improve the training effect.
1, standing on one leg
Standing barefoot on one foot, keeping your hands balanced, your eyes looking straight ahead, just starting for 20-30 seconds, 3-5 groups, then changing the other foot. After 1-2 weeks of training, you can increase the training difficulty appropriately. While standing on one leg, swing the other leg forward, backward, left, and right. If you can do it well, you can add the front and rear of the arm. swing.
2, balance board training
Stand barefoot on the two-way balance board at the same time, the feet are in the same direction as the bottom of the balance board, so that the edge of the balance board does not touch the ground, keep it for 1-2 minutes, and gradually increase to 5 minutes; then try to stand and close by one foot. Eyes, change the center of gravity to increase the difficulty.
Stand barefoot on the two-way balance board at the same time, the feet are perpendicular to the bottom of the balance board, so that the edge of the balance board does not touch the ground, keep it for 1-2 minutes, and gradually increase to 5 minutes; then try to stand and close by one foot. Eyes, change the center of gravity to increase the difficulty.
Stand barefoot on the multi-directional balance board at the same time, so that the edge of the balance board does not touch the ground, keep it for 1-2 minutes, and gradually increase it to 5 minutes; then you can try to stand on one foot.
When our feet and one foot stand on the balance board are stable, you can try to stand on the balance board with rubber bands or dumbbells to do some upper body strength exercises, such as rubber band curling, dumbbell side flat lifting, dumbbell front flat Wait to increase the difficulty. If you don't have a balance board at home, you can put a thick towel under your feet instead.
3, single leg multi-directional jump
Stand on one leg, then jump in the forward, backward, left, and right directions. Jump in four directions for one group, jump 10 groups each time, then rest and do 3-5 times. Be careful to use the forefoot to land, and the distance of the jump is gradually increased from near to far.
4, 8 word walk
Along the line, your feet walk around 8 characters, walk 20-30 meters, repeat 3-5 times, and then gradually speed up.
Precautions
1. Strengthen self-protection awareness, pay attention to safety when walking and going up and down stairs.
2, try to wear high heels or flat shoes as little as possible
3. Don't exercise on uneven grass and dirt roads.
4, according to different sports to choose the right shoes, such as not wearing football shoes running or wearing shoes to play basketball, etc.
5. Before performing a highly confrontational and vigorous exercise, fully warm up and wear an ankle to prevent injury.
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