Protective gear to prevent ankle sprains
Protective gear to prevent ankle sprains. For runners, sprains may be a very common thing, but we also find ways to do it in our lives. To avoid it from happening, there are various ankle protection products on the market now. Here are some protective gears to prevent ankle sprains. Protective gear to prevent ankle sprains 1
Ankle braces are useful. Ankle protection plays an important role, depending on what the patient wants to achieve.
There are actually many types of ankle braces, and there are basically two common ones:
1. Bandage type
2. Ankle brace type
The first is the most basic elastic bandage. I believe everyone knows this kind of bandage. Players usually have their ankles covered with thick bandages by specialized physical therapists before the game. Under normal circumstances, a skin film is used as a base before the bandage is applied. From my personal experience, this kind of bandage has a relatively good protective effect. It is close to your skin and can respond the fastest when you are injured. Athletes all over the world are choosing this method, and I believe there must be a reason for it.
Advantages: The protective effect is relatively good, lightweight, easy to put on and take off sneakers, adaptable to all sneakers
Disadvantages: high cost, time-consuming, and need to compare Skilled techniques
Its structure is divided into two parts: 1. Sock cover. 2. Bandage. With a layer of socks as a base, the arch of the foot will feel much better, and it is easier to put on and take off. It is also supported by a bandage wrapped in a figure of eight, and the protective effect is better than a simple elastic bandage. One thing
I want to explain that this 433R is not suitable for shoes with a relatively high center of gravity. At that time, I was wearing Lillard 3 and almost sprained it with this bandage, because the rear of Lillard 3 The center of gravity of the palm is relatively high. It is more suitable for low-intensity games or half-court basketball.
Next, let’s talk about ankle protection types: The three ankle protection types I recommend are all three-level protection types. First, let’s talk about the ASO ankle brace, which is not only suitable for basketball courts but also tennis courts. It has the same physiological structure as the familiar McDavid 195R, with triple protection. It gives the ankle all the protection it needs, and at the same time, comfort and lightness have become its advantages. I believe everyone has seen many NBA players using this ankle brace, which is enough to see its skill. Protective gear to prevent ankle sprain 2
1. What are the causes and symptoms of ankle sprain?
Injuries to the thicker medial collateral ligament of the ankle are relatively rare, accounting for only 5-10% of ankle sprains.
Depending on the severity of the injury, the ligaments may tear due to overstretching, causing ankle instability.
The symptoms include ankle pain and swelling of the outer ankle, accompanied by bruising of the ankle skin.
2. How to provide first aid after a sprain?
So how should we provide first aid after an ankle sprain?
Timely and adequate first aid measures are important factors in ensuring the quick recovery of the ankle.
Within 48 hours after an ankle sprain, please perform the following operations as soon as possible95
1. Fix the ankle and stop activities
2. Ice application
Use an ice pack to apply ice to the painful area for 10 to 15 minutes. Repeat several times a day. You can apply it for 20 minutes every 2 hours.
Note: Do not place ice cubes directly on exposed skin. Wrap the ice cubes in a towel or use an ice pack.
3. Immediately use an elastic bandage to apply pressure
This is a more important first aid step than ice compress, because it will prevent the subcutaneous congestion from continuing and prevent ankle injury caused by congestion. The joints are severely swollen.
4. Elevate your calves and ankles as high as possible over your heart.
You can lie on the floor and spread your entire legs on several pillows to reduce swelling.
*If the injury is serious, it is recommended to seek medical treatment in time.
3. Ankle rehabilitation training, do it!
After recovering from a sprain, we cannot ignore ankle rehabilitation training.
After certain training, the stability of the ankle can be improved, preventing the ankle from spraining again and improving the strength of the ankle.
Rehabilitation training can begin when the pain and swelling have almost disappeared (usually 2-5 days after the sprain).
The first stage is to restore normal functions
1. Try to walk normally
Try to stand as much as the pain allows. During the first week, you can use crutches to support your ankle and try to walk normally from heel to toe.
2. Exercise the flexibility of the ankle joint
Sit on a chair, lift the sprained foot, and wrap it around the ankle 10 to 20 times. The circling movement should be slow and wide. You can wrap it clockwise first and then counterclockwise.
3. Single-leg balance training
Stand on one leg with the affected foot and spread your arms to maintain balance. Please close your eyes and continue to maintain balance.
The second stage of strength training
Start using elastic bands for strength-enhancing training one to two weeks after the injury. The specific methods are as follows95
1. Resistance ankle Valgus training
Sit on the bed or a stool, cover your feet with elastic bands, and force the affected leg to valgus. Repeat 15 times and rest for 30 seconds.
***Do 4-6 groups, 1-2 times a day.
2. Resistance foot inversion training
As shown in the picture, sit down, fix the elastic band at the far end, and force the affected foot and ankle to turn inward. Repeat 15 times and rest. 30 seconds.
***Do 4-6 groups, 1-2 times a day.
3. Resistance dorsiflexion training
Fix the elastic band at the distal end, put the proximal end on the foot, hook it as hard as possible from the extension position to the flexion position, pause for a moment (Pause for 1-3 seconds), slowly release, stretch repeatedly 12-15 times, and then rest for 30 seconds.
***Do 3-5 groups, 2-3 times a day.
4. Resistance plantar flexion training
Use an elastic band as the resistance choice, fix the proximal end (hold it in your hand), put it on the bottom of the arch, and push your feet as hard as possible from the flexion position. Stretch to a straight position, pause for a moment and then slowly release. Repeat 12-15 times and rest for 30 seconds.
Do 3-5 groups each time, 2-3 times a day.
5. Step heel raise training
Step on the step with the forefoot of the affected foot, with the heel and arch outside the step, and gently place the unaffected foot on the heel raise Behind the ankle, make sure not to participate in the entire movement.
Lift your heels hard from the fully hooked position to the fully stretched position, keep your knees slightly bent, and grab something to maintain your balance. Make sure to raise your heels for 2 seconds, pause for 1 second at the highest point, lower your heels for 2 seconds, and pause for 1 second at the lowest point.
Repeat 15 times as one group, 2 groups every day. After you become proficient, you can hold weight training with dumbbells.
The third stage is to prevent re-injury during exercise
After passing rehabilitation training, most people can return to normal life, but there are still some problems for those who love sports. Points need attention.
First of all, we can wear protective gear to prevent ankle ligaments from being injured again.
It is a better choice to choose an ankle brace that is easy to wear and can be adjusted according to the characteristics of your feet. It will not be too stuffy, produce bacteria, and will not affect wearing shoes.
Through the highly elastic compression straps on both sides, the staggered figure-of-eight winding strengthens the protection of the ankle joint and improves the overall support strength and stability of the ankle joint.
Protective gear to prevent ankle sprain 3
What to do if your foot is sprained and swollen
Sprain is an inevitable problem in life, especially the ankle joint, which is the most vulnerable part. When the sprain is sprained, the most immediate reaction is "pain". Then, depending on the degree of the sprain, we will check whether there is swelling or blood bruising. A sprained foot may only cause slight local pain in mild cases, but may cause bruising and swelling on the entire foot surface in severe cases, making it even difficult to walk. In the event of an acute attack, you should rest immediately and stop exercising and competing.
In daily life, sprained feet often occur due to careless walking. How to treat it?
1. Distinguish the severity of the injury
If you can stand upright and walk reluctantly after spraining your foot, it means that the sprain is mild and you can deal with it yourself; if you have severe pain when moving your ankle after spraining your foot and you cannot stand upright or move around, press the painful area on the bone and Gradual swelling may indicate that the bone may be sprained, and you should go to the hospital immediately for radiographs and treatment.
2. Use hot and cold compresses correctly
In the early stage of a sprain, the ruptured small blood vessels are bleeding. At this time, cold compresses can be used to shrink the blood vessels and coagulate, thus controlling the development of the injury. After 24 hours, the bleeding from the ruptured blood vessel will stop. At this time, hot compress can be used to promote the dissipation of congestion around the sprain.
3. Massage the sprained area correctly
In the early stage of a sprain, it is best to continue massaging the hematoma; knead it after 24 hours. Take the swelling as the center and rub in all directions around it.
4. Carry out appropriate activities
In the early stage of a sprain, swelling and pain gradually increase. You should stop activities and raise the affected limb. After the condition stabilizes, as long as it is not painful, you can gradually increase the activity of the ankle.
5. Rational use of medication
In the early stage of a sprain, there is no need to take internal medicine, and it is not suitable to apply external blood-activating drugs to avoid more blood flow and greater swelling. If necessary, use some "quick recovery" medicine. "Spray the injured area and it will feel better. After 24 hours, take some Yunnan Baiyao, Dieda Pills, Huoxue Zhitong Powder orally, and then apply Wuhu Dan externally. After the swelling subsides, there is no need to take internal or external medicines.
6. If the bone is sprained, the doctor must pay attention to the following after putting the cast on:
1. Do not move the affected foot casually for about 10 to 20 minutes after the plaster is put on. Because the gypsum has not hardened yet, it is easy to deform.
2. Within the first 24 hours after the plaster is applied, attention should be paid to the tightness of the plaster.
3. After putting a plaster on the foot, it is generally not advisable to walk on the ground.
4. When wearing plaster in summer, your feet should be placed in a cool place to prevent excessive foot sweat from accumulating in the plaster.
5. When wearing a cast in winter, be sure to keep the affected limb warm and avoid frostbite on the foot outside the cast.
6. If the pain worsens after putting on a plaster, you should ask a doctor for examination in time.