Habitual spraining ankle-what to do if you have habitual sprain of the ankle?

Habitual spraining ankle - What to do if the ankle is sprained?

I believe that many people who like sports will encounter ankle sprain! Especially in ball sports, and spraining once seems to be a habitual second and third time...

Why is the ankle easily twisting to the next time after twisting once? This is related to the muscles and ligaments around your ankle.

【What kind of work does the ankle (ankle joint) do?】

The ankle joint is grasped by the ligaments, and the muscles carry the bones to make movements. When walking, the bones will move. The ligaments and muscles must hold the bones so that they will not lose balance and fall.

【Why do I twist ?】

Twisted means that the bones of the ankle joint move too much or too fast, and the ligaments and muscles cannot be pulled, and they will be torn or broken with a snap. When stepping on an oblique plane, step on someone else's feet when playing ball, and walking in high heels are likely to occur.

【What's wrong with twisting often?】

The muscles and ligaments will become insensitive and weak, and the ligaments will become fragile, like broken and sewn cloth, which is easy to be torn again. In such ankle, when encountering an environment where it may be twisted, the muscles and ligaments will not be able to react, and they will easily be popped, and they will be torn again, and the ankle will twist again.

Ankle joints are an important structure, It allows us to walk normally and respond to various different planes. It will become difficult to walk after a sprain. It is prone to soreness in one-sided buttocks, thighs, and calves. It is also easy to walk unsteadily or twist again.

【How to deal with an ankle sprain]

"Resting" is the most important thing. The sprain is a torn and ligament injury around the ankle joint. It will only start repairing 7 to 10 days after the muscles are injured. It is swollen in the first week, so that the injured tissue can be metabolized. There is no rest. The breathing will lengthen the swelling and metabolic processing time, and the muscles cannot start repairing, which will lengthen the recovery time; during the swelling period, ice compression, pressurization, elevation, and patching (as shown below) can all help reduce swelling, and at the same time, protect the ankle joint and avoid secondary injuries. It takes one month to recover the muscles, and it is only suitable to start exercise and training with higher intensity.

【What should I do if I keep spraining my ankle?】

Repeated sprains represent the muscles around the ankle joint The functions of meat and ligaments have not been fully restored. Common problems include the adhesion of muscles and ligaments, the loss of the original balance of the muscles (some muscles are overused, some are not used), and the poor proprioception (feeling the position of the body and the ability to do what you are doing); the adhesion problem can be treated by stretching, exercise massage, and rolling tennis. The loss of muscle balance and poor proprioception requires proprioception training and normal movement mode training to ensure normal ankle joint mobility, stability, and muscle control, which can be avoided. Sprain again.

The ankle joint is an important structure for contacting the ground and maintaining balance. If the sprain is not recovered by 100% without 100%, it will not affect the function (walking, running, jumping), but it will make exercise inefficient, increase the body's energy consumption, and increase the risk of injury. Emergency treatment after the sprain and subsequent relaxation and training can restore the ankle joint to its original state, solving the problem of repeated sprains on the ankle.

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