After an ankle sprain, how can I quickly restore motor function?

Everyone has a pair of feet, we rely on our feet to walk all over the country, but we do not pay enough attention to the protection of the feet, for example, some people do not know how to stretch before exercise, examples of ankle sprains abound due to sudden strenuous exercise, ankle sprains are more serious and troublesome things, because the importance of its position causes us to not be able to walk at will, restricting our freedom, then if after the ankle sprain, if you want to express the recovery period of motor function, you need to do the following three points, the first need to take a good rest; second, ice is required; Thirdly, the sprain is properly pressurized, so that it can quickly recover its previous function, and remind everyone to do a good job of joint protection before walking or exercising, and do not wait until the injury to know that you regret it, and it is you who will hurt at that time.

1. If you have an ankle sprain, you should rest well if you want to recover quickly.

Generally, the first way to solve this problem on the bones is to rest well, so if you have a sprained ankle, you need to rest in bed for a few days, so that the cells of the body can recover from the sprain.

Second, it is necessary to use ice to reduce the swelling of the sprain.

If you apply ice to the sprain within 24 hours of the ankle sprain, it may quickly reduce the swelling and reduce the pain of the patient, which is of great benefit for future recovery.

3. Proper compression can be applied to the sprain.

In the later stage of recovery, you can also carry out appropriate pressure on the sprain, such as operating with an elastic band, which can promote blood circulation and make the injured area recover faster.

After a sprain, the first thing to do is to carry out the corresponding sensory and functional training, which can help recovery through sports training, first of all, should not engage in heavy physical labor, in order to improve the flexibility of the foot and increase the range of motion of the ankle, such as hooking the foot, which is very useful.

An ice pack should be applied for a period of time, followed by a massage with massage oil, followed by some recovery exercises.

Practice more ankle rotation training, no smoking, no drinking, no strenuous exercise, you can practice hooking feet.

** training for ankle sprains:

With the Achilles tendon extended, stand facing the wall with the healthy limb in front and the knee slightly bent and the affected limb behind, keeping the heel flat and gently tensing the toes forward. Keep your heels flat on the floor, push your hips forward toward the wall, hold this stretch for 30 seconds, then relax for 30 seconds, and repeat.

Flex the knee and stretch the Achilles tendon, stand facing the wall, bend the knee slightly in front of the healthy limb and the affected limb in the back, bend the knee and gently tighten the toes forward. Keep your heels flat on the floor, push your hips forward toward the wall, hold this stretch for 30 seconds, then relax for 30 seconds, and repeat.

To roll the golf ball, sit on a stable chair with your feet on the ground and roll a golf ball back and forth under the arch of the affected foot for 2 minutes, taking care to sit up straight and keep your feet facing the chair.

Stretch the towel, sit on the floor with your legs straight forward, fold the towel in half and put it over the base of the hallux of the affected foot, and grasp the ends of the towel with both hands, keeping the uninjured leg straight, and pull the towel towards yourself. Hold for 30 seconds and then relax for 30 seconds, repeat 3 times. Pay attention to straighten your legs and sit upright during the process.

1.During the recovery period, you can continue to carry out hook foot training, which can not only relieve and improve some uncomfortable symptoms caused by ankle sprain, but also promote functional recovery. However, it is necessary to control the intensity and time during the first exercise, and do not train for a long time, otherwise it will lead to local pain and swelling.

2.You can do the elongation and exercise of the Achilles tendon, take the sitting and lying position to bend the knee slightly, and then put the towel on the foot to stretch slowly, which can exercise the Achilles tendon and relieve and promote some uncomfortable symptoms caused by ankle sprain.

Patients with ankle sprains should carry out gradual exercise according to the recovery situation, and should not exercise blindly, after all, there are individual differences. Anxin Medical wishes you a happy life!

1. Achilles tendon stretching.

Stand in front of a wall at home, then stretch your healthy limb to the ground close to the wall, bend your knee slightly, keep the affected limb at the back, keep it straight, do stretching movements, rest every 30 seconds, and repeat the exercise.

2. Flex the knee and stretch the Achilles tendon.

Stand facing the wall of your home with your healthy limb slightly bent and stretched forward, bend your knees and tighten them forward for 30 seconds, then relax for 30 seconds, continue the exercise, and repeat many times.

3. Golf ball rolling.

If you have a golf ball at home, sit on a chair and let your feet stand on the golf ball, moving back and forth for 2 minutes, taking care to sit up straight with your feet facing the chair and not moving too far.

4. Towel stretching.

Clean the floor, then sit on the floor, cover the base of your thumb with the opposite towel, pull the towel for 30 seconds at a time, and repeat 3 times after resting. Pay attention to the soles of your feet when pulling the towel.

5. Calf raiser. Step on the soles of the feet of the affected limb on the steps, and the heel and arch of the foot are outside the steps, and repeat 15 times from fully hooking the foot ** Lifting the heel until the foot is fully stretched ** and resting for 30 seconds. It is required to complete the movement as much as possible within the maximum stroke, and if the strength is limited, it can be done with the assistance of the upper limbs.

Ankle sprain** and how to recover from it!! It is inevitable to sprain your ankle when playing football, but how many people know how to recover? If the sprain is not timely**, it will greatly increase the recovery time of the ankle and cause inconvenience to yourself.

Wrap the injured area with an elastic bandage, not too loose or too tight, too loose and ineffective and easy to fall off, too tight toes will be swollen and numb, hindering blood circulation. x0d x0a with crutches: Use crutches to help you walk, and the injured foot can not touch the ground at all, or slightly touch the ground to support your weight within the range of pain.

X0D X0a first immerses the affected area at 38-40 degrees Celsius and moves in a painless range for 4-6 minutes. Immediately change to immerse in cold water at 10-16 degrees Celsius for 1-2 minutes. Then go back to the hot water activity (as described in 1).

Do this 5 times in hot and cold alternation. X0D X0a must be immersed in hot water for the last time. After that, elevate the affected area, move for 5 minutes, and then apply an elastic bandage.

Walk with a fixed patch to protect your ankle. In general, it can be replaced by a sheath. x0d x0a against force:

Use your own hands to apply force to your ankle and use the strength of your ankle to fight it. Do not be pulled by hand. x0d x0a isotonic motion:

Using the strength of the ankle against the added rubber band resistance is equivalent to a muscle strength exercise. X0D X0A Isokinetic Muscle Strength Exercise: A special 'isokinetic exercise' training machine is used to strengthen the muscle strength of the foot in all directions upward, downward, inward, and outward.

Start with a jog, gradually increase the speed of your run, and finally sprint and sprint. X0d X0a Circle Run: **Bend 45 degrees) Take the distance of 20 meters as a '8' shape, do a 45-degree circle run, the speed is slow and fast.

At the same time, it is supplemented with physiotherapy, the infrared baking lamp can be used, and the traditional Chinese medicine can be applied immediately after baking, which is more conducive to the absorption of medicinal effects and helps to disperse stasis. x0d x0a (4) depending on the swelling situation, two or three weeks later can be supplemented by crutches to touch the ground, if the foot does not have obvious edema feeling, it means that the peripheral nerves of the foot have been restored, at this time you can use the cold and hot water ** mentioned above to help recovery, I personally feel that this method works well! until you can walk alone without crutches.

If you start to exercise vigorously after a little better, and overwork your ankle joint, it will be more difficult to recover. Therefore, we must pay attention to the protection of the ankle joint, avoid resuming the later exercise as much as possible, and maintain it in a gentle way, so as to restore the ankle joint to its original state to the greatest extent.

Ankle sprain, commonly known as ankle sprain, is dealt with in the following four steps:

1.Rest. After an ankle sprain, stop the current activity immediately and rest the ankle without weight with crutches, wheelchairs, or other support to avoid further aggravation of the injury.

2.Apply ice. Wrap ice cubes in a towel or cloth and apply ice to your ankles, but do not touch them directly to avoid frostbite. Apply for 20 minutes at a time, once every 4-6 hours.

3.Pressurized bandaging.

The compression bandaging method is to wrap the ankle in the direction of the force of the sprain with an elastic bandage.

4.Elevate the affected limb.

When the patient is resting, choose a supine position, and put a quilt or pillow under the ankle joint to make the swollen ankle joint higher than the heart position, increase the venous return of the injured limb, and reduce swelling and pain.

After the ankle sprain, you must not be reluctant to move, some athletes in order to stick to the game, continue to play sports, which will only aggravate the injury, seriously affect the stability of the ankle joint, cause ankle joint dysfunction, as long as we follow the above treatment methods to deal with ankle sprain, generally healing will be very good!