崴脚后的处理（After the treatment of ankle）

崴脚后的处理（After the treatment of ankle） 崴脚后的处理(After the treatment of ankle) You should turn to deal with? After the turn, small vascular local ankle bleeding, hematoma and tissue fluid exudation together, generally after 24 hours to repair, stop bleeding and exudation. A lot of people are in the habit of injured immediately after the hard rub, hot ironing, forced activity, so it will accelerate the bleeding and exudation in the scattered part of blood stasis and even aggravate vascular rupture, resulting in the formation of larger hematoma, the injured area with swollen swollen, painful and painful. So how to handle the ankle is correct? "Rice therapy" [RICE] The treatment is actually the four step, based on its initials in English: "RICE". These four steps are actually rest, ice compress, fixation and elevation. 1, R represents rest: immediately stop walking, movement or labor and other activities, 2, I represents ice: should be carried out as soon as possible after injury, the method is to take cold water soaked towels placed in the injured, 3 minutes or so change 1 times. Ice can also be used in plastic bags, direct foreign teachers, 20~30 minutes each time. Constricting capillaries to reduce bleeding or exudation, thereby reducing swelling and pain. 3, C represents the pressure cloth bandage: cold compress at the same time or after cold compress, bandage, triangle and other cloth pressure bandage around the ankle joint. A few strips of adhesive tape can also be applied to the ankle joint from the foot to the ankle and foot to reduce mobility. Whether bandage or paste should hurt the foot valgus or injured lateral malleolus foot varus, to relieve the injured ligament or muscle stretch, so as to reduce or avoid the aggravation of damage. (Figure 2: ankle compression bandage) 4, E stands for elevation: take seat or lie, at the same time, you can use pillows, bedding or clothing, backpacks and other foot pad, in order to facilitate venous reflux, thereby reducing swelling and pain. I had a turn of history, how to prevent the next turn? The probability of injured again after spraining increased from 40 to 70%. The habit of ankle is mainly because the previous treatment is not thorough, especially the injured muscle, ligament is not fully recovered due to stress injuries, causing frequent sprain ligament should not remove the protective effect and the emergence of the disease. For people who love sports, it's a headache because it often stops the thrill of exercise. But proper treatment, rehabilitation exercises and use of protective equipment after injury can reduce the risk of further injury. Here are some useful methods of rehabilitation training. Activity training: helps to restore the normal ankle mobility. Dorsiflexion ankle: straight legs sit upright, keep feet perpendicular to the support surface, and bend the ankle to the trunk. The first 3~10 days after injury were practiced. Two, flexibility training: ? the gastrocnemius muscle stretch training: straight leg sitting, folded towel sleeve in the foot toe root. Pull the towel slowly and bend your ankle until the upper part of the gastrocnemius muscle is stretched (taut). (Figure 3: gastrocnemius stretch training) Heel stretch training: when the swelling subsides, when standing, the injured foot can be placed behind the normal foot and the toe forward. Keep your heels off the ground. Slow flexion of the injured leg of the knee joint until the heel stretches (tight). (Figure 4: heel stretch training) Three. Muscle strength training: strong leg muscles can assist ligaments to maintain stability of the ankle joint. Frequency: practice 5~7 days a week, repeat 20 times a day for each exercise. 1, tibial muscle muscle training: foot flat on the floor, ankle joints, leaning against the wall or bookcase, and push hard to push the side. Hold for 5 seconds. (Figure 5: Shin muscle strength training) 2, Shin muscle muscle training: feet flat on the floor, feet in a fixed bandage at the end, push to the inside. Hold for 5 seconds. (Figure 6: medial tibial muscle strength training) 3, tibialis anterior muscle strength training: will be normal with the injured foot sufficient to the back. Normal foot downward pressure, at the same time hurt foot tilt upward push (ie heel). Fight for 5 seconds. Four. Balance training: ankle sprains reduce the balance of the injured foot, which can easily cause another sprain. Therefore, once you stand there is no longer a pain, you can try to balance training. Methods: keep the balance with the injured foot for 10~30 seconds, practice at least 6 per day Standard: each movement can persist for 60 seconds, you can practice the next action. Action 1: arms to the side of the body in front of you, open your eyes. Action 2: arms across the chest, eyes open. Action 3: arms to the side of the body in front of you, close my eyes. Action 4: arms across the chest, eyes closed. To prevent habitual ankle sprains during exercise, first of all, you should minimize the risk of ankle sprain, and first and foremost, warm up should be sufficient, Let the ankle joints and ligaments get enough movement and tension to move into the movement as soon as possible. In the usual exercise should pay attention to the femoral head four muscles of thigh muscle and leg muscle exercise, ankle sprain with these muscles are underdeveloped, lack of muscle stability and protection of a great relationship; the movement of obesity should strive to reduce weight, to reduce the body of ankle pressure. When the ankle is restored again, be sure to put on the ankle protector. medicine Oral administration of Yunnan Baiyao capsule; external spray Department of Traumatology, Ling spray (Guizhou Heng PA pharmaceutical). Premise, not fracture kind crooked injury