Ankle sprains are a common accidental injury in daily life and sports activities, often occurring when stepping off a step or walking on an uneven surface, falling down, or bumping during sports.
Ankle sprains occur when the ligaments are stretched or torn during forceful twisting movements of the foot, with 85% of inversion injuries. It is prone to anterior talofibular ligament injury and heel-fibular ligament injury.
High-risk groups: athletes, sports enthusiasts, dance professionals, people with heavy physical activity, and people with habitual ankle sprains.
Symptoms: swelling, pain, skin bruising.
Mechanism: Tearing of soft tissues (ligaments, joint capsule) around the joint, which can cause joint dislocation and fracture in severe cases.
Joint mobility exercises.
Do ankle dorsiflexion, plantar flexion, inversion, valgus, and wraparound exercises (slowly, forcefully, and to the maximum), 10 strokes per movement/time, 3-4 times/day, until the mobility of the affected ankle is the same as the opposite side or write the letters A-Z ankle and calf muscle group flexibility exercises with the affected foot to help restore the ability of ankle dorsiflexion, so as to be able to walk early to towel-assisted ankle dorsiflexion to the maximum (feel 2-3 times/group, 2-3 groups/day.
Gastrocnemius extension exercises.
The healthy foot is in front, the affected foot is behind, the toes are forward, the knee joint of the healthy leg is flexed, the knee joint of the affected leg is straightened, slowly squatting until you feel the pulling sensation of the posterior calf muscle group of the affected leg.
Flounder muscle stretching exercises.
The healthy foot in front, the affected foot in the back, the tips of the feet forward, knee flexion of both legs, slowly squatting until you feel a sense of tension in the posterior calf muscles of the affected leg.
Strength exercises.
Strengthen the calf and the muscles around the ankle joint to increase the stability of the ankle joint, rubber bands assist in plantar flexion, dorsiflexion, inversion and valgus of the ankle joint.
Balance exercise (after 3 weeks when fully weight-bearing is possible).
People with poor balance are 2-3 times more likely to have ankle sprains than normal people holding the object to stand on one foot: the affected foot is outside, transitioning from full-footed landing to toe-to-toe landing.
A: slowly extend the other hand, flat outstretched forward, slowly bend the affected knee, 10 times / group, 2 consecutive groups
B: slowly reach the other hand to the side of the support hand, the farther the stretch the more difficult
Jumping rope: bipedal jumping rope for 5 minutes, followed by unipedal jumping rope on the affected side for 5 minutes.
Single-footed standing exercises.
Pain-free standing on one foot for 30 seconds, standing on pillows for 30 seconds, standing on two pillows for 30 seconds.
Note: All exercises follow the principles of “slow, strong, maximum” and “minimal pain”.
Do not apply heat to ankle sprains for 1 week!
It is well documented that although 70% of patients regain full function within 3 – 9 months after a sprain, others who do not receive proper treatment after the initial sprain may suffer from residual symptoms (e.g., pain, instability) for several years.