The mechanisms of medial and lateral collateral ligament injuries in the ankle differ, but the surgical approach and clinical management as well as the healing and recovery process are essentially the same. The only difference is the timing of the start of the exercises and the amount and intensity of the exercises depending on the severity of the injury and the choice of the surgical procedure. The exercises should be started under the guidance of a specialized hospital according to your specific situation.
1 day after surgery
1.Move the toes.
Move the toes vigorously, slowly and as widely as possible, but never cause ankle movement. 5 minutes/group, 1 group/1 hour.
2.Quadriceps (anterior thigh muscle group) isometric contraction exercises.
That is, thigh muscle tensing and relaxation, do as much as possible without increasing pain, greater than 500 times / day.
2 days-3 weeks after surgery
1.Continue the above exercises
You can hold the crutches and keep your feet off the ground, but only for necessary daily activities such as toileting.
2.Start leg raising exercises.
30 times/group, 30 seconds rest between groups, 4-6 groups of continuous exercises, 2-3 times/day. There is a possibility that the exercises cannot be completed due to the excessive weight of the plaster rest.
3. Gradually start the leg muscle strength exercises.
The purpose is to restore the atrophied thigh muscles during the brace fixation period. Exercise the absolute strength of the leg, choose a medium load (complete 20 movements that is the amount of fatigue), 20 times / group, 2-4 sets of continuous exercises, rest 60 seconds between groups, until fatigue.
4 weeks-6 weeks after surgery
1. Start ankle joint active flexion and extension exercises.
Slowly, forcefully and maximally tense the toe and hook the toe (must be within the pain-free or slightly painful range. Because the early tissue healing is not strong enough, excessive stretching may cause adverse consequences) for 10-15 minutes/time, 2 times/day. You can soak your feet in hot water for 20-30 minutes before the exercise to increase the tissue temperature to improve the ductility and enhance the effect of the exercise.
2. Start the passive ankle flexion and extension exercises as decided by the professional physician according to the situation.
Gradually increase the force and activity, 10-15 minutes/time, 2 times/day. The mobility exercises should be performed gradually, so that the mobility of the ankle joint can be the same as that of the healthy side within 1-2 months.
3.Walking with a single crutch and foot on the ground.
Start weight-bearing and weight-shifting exercises, so that the replacement leg is gradually weight-bearing, 5-10 minutes/time, 2 times/day. Training for about 2 weeks to strive to achieve a normal gait walking.
4. Start static squat exercises.
Strengthen the leg strength to strengthen the lower limb function and control, 2 minutes / time, rest 5 seconds, 10 times / group, 2-3 groups / day.
5.Resistance “hook foot” exercises.
Resistance to rubber band resistance to complete the “hook foot” action (toe up hook action), 30 times / group, 30 seconds rest between groups, 4-6 sets of continuous practice, 2-3 times / day.
6, resistance “taut foot” exercises.
Resistance to the rubber band to complete the “taut foot” action (toe down the action), 30 times / group, 30 seconds rest between groups, 4-6 sets of continuous practice, 2-3 times / day.
7. Start ankle and lower limb functional exercises.
(1) Forward striding exercises.
After the strength is increased, you can lift heavy objects with both hands as a load or add sandbags at the ankle joint as a load to strengthen the exercise, 20 times/group, 30 seconds interval between groups, 2-4 groups in a row, 2-3 times/day. Require slow movements and control the upper body without swaying.
(2) Backward striding exercises.
After the strength is increased, you can lift heavy objects with both hands as a load or add sandbags at the ankle joint as a load to strengthen the exercise, 20 times/group, 30 seconds between groups, 2-4 sets of continuous exercises, 2-3 times/day. Require slow movements and control the upper body without swaying.
(3) Lateral straddle exercises.
After the strength is increased, you can lift heavy objects with both hands as a load or add sandbags at the ankle joint as a load to strengthen the exercise, 20 times/group, 30 seconds between groups, 2-4 sets of continuous exercises, 2-3 times/day. Slow movements and control of the upper body without swaying are required.
6-8 weeks after surgery
After 6-8 weeks of surgery, the ligaments will heal well and the exercise can be resumed gradually after the professional physician’s review and assessment.
1. Internal and external ankle joint mobility exercises.
Slowly, forcefully and maximally turn the ankle joint inward and outward. It must be within the range of no pain or slight pain, and gradually increase the angle and mobility (because the tissue healing is not strong enough, excessive stretching may cause adverse consequences). 10-15 minutes/time, 2 times/day. You can soak your feet in hot water for 20-30 minutes before and after the exercise to increase the tissue temperature to improve the extensibility and strengthen the exercise effect.
2.Comprehensive restoration of ankle muscle strength and control.
Heel lifting exercises, that is, standing on the toes, 2 minutes / time, rest 5 seconds, 10 times / group, 2-3 groups / day.
3, sitting leg “hook foot” exercises.
Against the weight of sandbags and other heavy objects as resistance to complete the action, 30 times / group, 30 seconds rest between groups, 4-6 sets of continuous practice, 2-3 times / day.
4, resistance to internal and external turning exercises.
Resistance rubber band resistance to complete the action, 30 times / group, 30 seconds rest between groups, continuous practice 4-6 groups, 2-3 times / day.
5, strengthen the lower limb function.
Protect the lower full squat, evenly distribute the weight between the legs, make the buttocks touch the heel as much as possible, 3-5 minutes / time, 1-2 times / day.
6, start single-leg squat exercises.
Requires slow movement, control the upper body does not sway. If necessary, you can carry heavy objects with both hands to increase the difficulty of the exercise, 3-5 minutes / time, 1-2 times / day.
7.Step downward exercise.
After the strength is increased, you can carry heavy objects with both hands as a load or add sandbags at the ankle joint as a load to strengthen the exercise, 20 times/group, 30 seconds between groups, 2-4 groups of continuous practice, 2-3 times/day. Requires slow movement and control of the upper body without swaying.