Can I still exercise if I have an old soft tissue injury in my ankle? What to pay attention to

For many people who like to love sports, a sprained ankle is a relatively common symptom. Many friends have old soft tissue contusions in the ankle, they say that they are really idle, whether they can continue to exercise, if they want to exercise, what should they pay attention to, how to ensure that they are in a healthier state? Today, I will talk to you in detail about how we should take protective measures if we have an old injury to our ankle, so that we can exercise more freely.

We must first understand what ankle injuries are, generally speaking, the common business of ankles is sprains, and the main reason is that we accidentally break them when we are exercising or walking. These problems lead to elongation or even tearing of the ligaments in the ankle joint, which will lead to pain and even swelling of the ankle joint, which will seriously affect our normal walking, not to mention exercise. <>

If we want our ankles to recover quickly and be able to walk normally, we must insist on reasonable training, because after the injury, we tend to practice rest. At this time, the muscles of the ankle part may be weak, at this time, after our initial recovery, we carry out strength training for the ankle to improve the stability of our ankle joint, which can prevent another sprain. After getting used to exercise, we can slowly increase the intensity so that our ankles can adapt to high-intensity exercise.

After being completely **, we can also participate in sports appropriately, and will not affect our desire to exercise because of soft tissue damage. <>

To sum up, we should pay more attention to our ankles after they have a heavy injury, and we should gradually resume training at ordinary times to ensure that they are completely ** later. Continue to exercise, and this is more important to do a good job of ankle protection, do not say that you are not completely thorough to exercise, otherwise it is easy to have habitual injuries.

If you have an old soft tissue injury to your ankle, you can still exercise, but you should exercise it in moderation. First, do not exercise vigorously, do enough warm-up exercises before the second exercise, stretch after the third exercise, protect the ankles fourth, and pay attention to rest.

It is motile; It should be noted that you must pay attention to your physical condition, do not do strenuous exercise, do not exercise for a long time, be sure to eat more nutritious food, and do not run for too long.

Can exercise; Don't do high-intensity exercise, don't exercise for too long, be careful of your ankles when exercising, stop immediately if you feel uncomfortable, rest in time, and stretch before exercising.

1. Hot compress of shredded radish to reduce swelling:

1. Take a few fresh green radishes or white radishes (green radishes are better) and cut them into shreds;

2. Put the shaved shredded radish in a clean iron pot and heat and fry (no need to add water and any auxiliary materials);

3. Wait for the fried shredded radish to cool down to about 45 (it is advisable not to burn**), apply it to the ligament sprain, and then wrap it with gauze or handkerchief, or wrap it in a plastic bag to prevent juice from dripping. Generally, the swelling can be reduced the next day, and it can be cured after a few days. Generally, warm compresses are applied at night before going to bed and removed the next day.

Hope it helps.

2. As the saying goes, "it takes a hundred days to break your muscles and bones".

1. At present, the main focus is to recuperate and avoid spraining again. When resting, elevate your feet as high as possible to increase blood circulation and reduce ankle swelling.

2. Attention should be paid to the combination of movement and static, early activities should be carried out on the premise of no pain, and after the basic recovery, the strength exercises of the muscles around the joints should be strengthened to improve the relative stability of the joints.

3. Be patient, you can continue to apply shredded radish during the recovery period, which is a good earthwork. With the passage of time and careful care, your condition will surely heal.

Good luck soon**!

Personally, it is best to use it for the rest of the time, as much as possible before going to bed, nap time. Then the frost warms the feet so that the veins in the feet are completely relaxed, and then the ointment is applied. It is inevitable to pay more attention to the volume of activities as well.

Only the soft tissue heals completely fine, but be careful not to let the old wound**. Good luck soon**!

You need ligaments to be reduced. Hurry up and go to the local Chinese orthopedics, don't go to the hospital. There must be sequelae to go to the hospital, I have been there, I believe. In this case, Western medicine did not rule out, only surgery, the only orthopedic department.

Soak in cold water for half an hour within 1 hour of injury, and do not use medicine and touch hot water within 24 hours to reduce edema; After 24 hours, hot compresses can be applied to promote the dissipation and absorption of congestion and edema; External use of pain tincture, rub until you feel hot to absorb, usually stick it for health. Bone vitality can generally improve significantly in about a week. But try to minimize activity and weight-bearing, and you can be cured in about a month.

Hope it helps.

Lateral ankle ligament injury, partial tear of the lateral ligament, its clinical manifestations are lateral ankle pain, swelling, walking and claudication; sometimes subcutaneous bruising; tenderness at the lateral ligament site; When the foot is turned inward, it causes pain in the lateral ligament site to worsen. Complete rupture of the lateral ligament: local symptoms are more pronounced.

Abnormal varus range of motion may occur due to loss of control of the lateral ligament. Sometimes there is an avulsion of a small piece of bone in the lateral malleolus along with the ligament, called an avulsion fracture. When the image is taken in the varus position, the inclination of the tibial talar articular surface far exceeds the normal range of 5 10°, and the joint space on the injured side widens.

X-rays show avulsed bone fragments.

**: When the lateral ligament injury is mild and the stability of the ankle joint is normal, the affected limb can be elevated and cold compressed in the early stage to relieve pain and reduce bleeding and swelling. Apply traditional Chinese medicine for bone grafting**, rest properly, and pay attention to protecting the ankle (such as wearing high boots, etc.).

If the injury is severe, after applying the traditional Chinese medicine of the bone**, you can use 5 7 strips of adhesive tape about 1 3 wide from the inner side of the calf to paste it in the middle of the outer calf through the inner and outer malleolus, and the adhesive tape is bandaged externally. Keep the foot in valgus position, relax the ligaments to facilitate healing, and fix for 2 weeks.

If you can recover, find a TCM orthopedic doctor**.

Soft tissue injuries.

It is mostly caused by torsional external force, when one leg bears weight, the lower leg is fixed in semi-flexion, and when the outer booth is located, the body and femoral part are suddenly rotated inward, and the medial meniscus is between the femoral condyle and the tibia, which is subjected to rotational pressure, resulting in meniscus tearing. If the degree of knee flexion is greater during the sprain, the posterior S of the tear site is, the mechanism of lateral meniscus injury is the same, but the direction of the force is opposite, and the ruptured meniscus partially slides into the joints, causing mechanical obstacles to joint movement, hindering joint extension and flexion activities, and forming "locking".

In cases of severe trauma, the meniscus, cruciate ligament, and collateral ligament can be injured simultaneously.

The site of the meniscus injury. May occur in the anterior, posterior, middle, or marginal corners of the meniscus. Injuries can be transverse, longitudinal, horizontal, or irregularly shaped, or even broken into intra-articular loose bodies.

Early diagnosis and treatment are timely, there is no large hematoma, the symptoms are not serious, such as no knee joint "stuck", "locked", no quadriceps atrophy, middle-aged and elderly patients or doctors judge that patients do not need surgery according to MRI, they can be used without surgery at the same time in combination with Japanese branding Zuo Tiande, the effect is obvious, and it will be recovered soon, which is slightly more expensive.