The likelihood of re-injury after an ankle sprain is 40-70% higher than that of a normal ankle. However, the risk of re-injury can be significantly reduced through timely and correct treatment, rehabilitation exercises and the use of braces after the injury. Here are some common rehabilitation training methods for your reference.
I. Mobility training: It helps to restore the normal mobility of the ankle joint.
1. Back extension of the ankle joint.
Method.
Sit with straight legs and keep the foot perpendicular to the support surface. Passively flex the ankle joint upward to the limit or until you feel slight pain, maintain for 10 seconds, then slowly return to the original position for 5 seconds. Start the exercise 3 days after the injury, 15 times a day.
2. Plantarflexion of the ankle joint.
Method.
Sit with straight legs, keep the foot perpendicular to the support surface, downward passive flexion of the ankle joint to the limit or feel slight pain, maintain 10 seconds, and then slowly return to the original position for 5 seconds, 3 days after the injury began to practice, 15 times a day.
Flexibility training: It helps to relax the leg muscles, reduce the tension of the Achilles tendon and the muscles around the ankle joint, improve their biomechanical properties, enhance the stability of the ankle joint, and thus prevent re-injury. The initial movements start 3 days after the injury, and the higher movements need to be determined according to their own recovery, in order not to cause pain or slight pain.
Method: Hold each exercise in the extended position for 20-30 seconds.
Frequency: practice 7 days a week every day each exercise repeated 10 times / group, 3 groups.
1, gastrocnemius extension training.
Sit with straight legs, fold the towel over the root of the thumb of the foot.
Slowly pull the towel dorsiflexion ankle, until the upper part of the gastrocnemius muscle extension (tense).
Advanced movements: Once you are able to stand, try stretching with your hands on the wall.
Place the injured foot behind the normal foot, with all toes facing forward.
Keep the heel off the ground and keep the injured leg straight at all times.
Slowly flex the knee joint of the normal leg until the gastrocnemius muscle of the injured leg is extended (tense).
2. Extension training of Achilles tendon.
Initial movements: sit with the knee slightly flexed, fold the towel over the root of the thumb of the foot. Slowly pull the towel until the lower part of the gastrocnemius and heel stretch (tense).
Advanced movements: Once you are able to stand, try the following: Place the injured foot behind the normal foot with the toes facing forward. Keep the heel off the ground. Slowly flex the knee joint of the healthy leg until the heel of the affected foot is extended (tense).
Third, muscle training: strong leg muscles can assist the ligaments together to keep the ankle joint stable. Frequency: Practice 7 days a week, 20 reps per exercise per day. The initial movements can be started 1 day after the injury, the higher movements need to be determined according to their own recovery to start the time, in order not to cause pain or slight pain is appropriate.
1.Peroneal muscle strength training.
Primary action: push outward and upward, the foot flat on the floor, the outside leaning on the wall or bookcase, the foot forcefully pushed outward and upward, they feel the outer calf muscles in force, but did not produce foot activity. Hold for 10 seconds and relax for 5 seconds.
High-order action: start after 3 weeks of injury, tie the elastic band to the desk, sit, keep the knee and foot of the injured leg in a straight line, put the elastic band on the middle of the injured foot, pull the elastic band to the limit or feel mild pain until the injured foot is pulled outward and upward, then slowly relax.
2.Ankle inversion muscle strength training.
Initial action: turn inward, foot flat on the floor, lean on each other, push hard to the inside. They feel the inner calf muscles in force, but did not produce foot activity, adhere to 10 seconds, relax for 5 seconds.
Higher level action: Using an elastic band, tie the elastic band to the desk, sitting position, keeping the knee and foot of the injured leg in the same straight line, put the elastic band on the inside of the injured foot. Pull the band medially.
3, anterior tibialis muscle strength training.
Primary action: push upward, place the heel of the normal foot on the back of the injured foot. Normal foot downward pressure while the injured foot cocked upward push (that is, the heel does not leave the ground). One feels the muscles of the front side of the calf exerting force, but does not produce foot activity, hold for 10 seconds, relax for 5 seconds.
Advanced movement: elastic band, tie the band to the desk. Sit with straight legs, put the band on the middle of the injured foot, slowly pull the elastic band in the direction of the trunk until the limit or feel mild pain, then slowly relax.
Fourth, balance training: ankle sprains reduce the balance of the injured foot, which can easily cause another sprain or even cause the opposite ankle to be affected. Therefore, once the pain is no longer felt when standing, you can try balance training.
Method: Stand upright with the injured side of the lower limb, the healthy side of the lower limb off the ground, maintain balance for 10-30 seconds, slowly put down, practice 20 times a day / group, 3 groups.
Standard: start from action 1, when the action can be held for 60 seconds, you can start practicing the next action.
Action 1: arms raised flat to the side of the body, eyes open, the injured side of the lower limbs straight.
Action 2: arms crossed in front of the chest, eyes open, lower limbs on the injured side straight.
Action 3: arms raised flat to the side of the body, eyes closed, lower limbs of the injured side straight.
Action 4: arms crossed in front of the chest, eyes closed, lower limbs of the injured side straight.
Action 5: the same as action 1, but with the injured side of the lower limb squatting 45 °.
Action 6: the same as action 2, but with the injured side of the lower limb squatting 45 °.
Action 7: the same as action 3, but with the injured side of the lower limb squat 45 °; action 8: the same as action 4, but with the injured side of the lower limb squat 45 °.
Action 8: the same as action 4, but with the injured side of the lower extremity squat 45 °.