The second stage of rehabilitation of ankle sprain.
The last time we talked about the first stage of ankle rehabilitation, today we will talk about the second stage.
The second stage-recovery stage
As the pain and swelling are relieved, this stage of recovery can begin. Through the previous fixation, the damaged ligament basically stabilized at this time, and began to proceed to the healing stage, and the slight stress tension could not be increased.
Improve joint mobility
• You can start ankle dorsiflexion and plantar flexion training (ankle pump) within 2-7 days of the early stage of injury, but do not valgus. This can restore activity earlier and strengthen muscle strength around the joints. As long as the pain can be tolerated, it can be done. It is recommended to do 2-3 groups for each, about 20 in each group, together with ice compress and raising the affected limb.
• With the help of the therapist, you can practice with greater activity. The same is the main ankle back extension and plantar flexion.
• When the swelling and pain are under control, some simple valgus training can be started. However, do not apply excessive force and pull on the damaged area.
• You can put your heel on the ground and write numbers or letters in the air on your big toe to practice.
• You can use the balance board in the sitting position, starting with back extension and plantar flexion exercises, and then transitioning to inversion.
• Train the gastrocnemius muscle and Achilles tendon multiple times a day. Of course, there are many ways to pull, you can use steps or slopes, you can also use elastic training belt. The principle is to carry out non-weight-bearing training first, and then start the traction under weight-bearing.
Improve muscle strength around joints
• On the basis of the ankle pump, hold the Hold for 10 seconds in the back extension position, and then hold the Hold for 10 seconds in the plantar flexion position. After that, you can add another 10 seconds of inversion. Do this twice a day, 3 times each time, 10 times each time.
• If the relief is not obvious, you can add hot compresses at this time, and then alternately apply ice. Each time you apply heat for 5 minutes, then apply ice for 5 minutes. Repeat several groups, the total is no more than 20 minutes.
• Elastic training assisted by elastic band is a relatively simple and effective training method.
• Use intramuscular stickers or lightweight protective gear (at this time, it is not recommended to use brace splints to ensure sufficient joint mobility), and gradually increase full weight-bearing exercises.
• You can start swimming and cycling, but make sure it is not painful.
• Proprioception training is very important to prevent recurring sprains. Proprioception is a deep sensation that controls the movement and position of joints. It is a small nerve terminal receptor distributed on ligaments and tendons. Generally through the training of balance ability to improve proprioceptive function. You can use the balance board, from the sitting position practice to standing on two legs, to standing on one leg.
• If you do not have a balance board, you can also use a simple one-legged stand for training. If you can easily control it, you can increase the difficulty, such as moving your arms, twisting your body, or bending your knees. Finally, you can close your eyes to increase the difficulty. The entire training needs to be safe, and only after sufficient muscle strength has recovered. If the training is improper or the operation is too quick, re-injury is also easy to occur.