What to do after lame?

Last night, Weibo and the circle of friends were smashed by Victoria's secret lingerie show in 2017. This year, the main venue is in Shanghai. Did you feel that you were further away from the distance of Victoria's angels?

However, Yao Mengyao, who smiled and smiled once a second before, slumped on the T stage after a second.

In the same way, runners usually run because of fatigue, sudden change of direction, uneven terrain, jumping up and down, and stepping on someone else’s foot. At the time of the injury, the hardships were tears!

Not only that, because of improper handling after lameness, coupled with the lack of rehabilitation and protection concepts, acute lameness is likely to evolve into sequelae represented by repeated bruises (ankle instability) and chronic pain, seriously affecting daily life. Do not say to return to exercise. How to do it? We give you the most complete solution.

First, how to carry out emergency treatment after lame

More than 90% of the lameness is an ankle inversion injury, which also hurts the soft tissue outside the ankle. Whether the treatment is correct at the time of injury is directly related to the speed and effectiveness of later recovery. Some people made a big mistake when they were lame. After the pain had eased, they began to walk or exercise again. At night, they returned home to take a hot bath. The next day, the foot was swollen like a hoe. After some people lame, although they stopped, they did not do anything. Again, it is very important to correct the first aid after lameness.

1, rest on the spot

When the athlete's foot is kicked, there will be acute inflammation such as pain and swelling immediately. The treatment at this time is to control the swelling and inflammation as much as possible. The classic rice principle should be followed, that is, the “RICE” principle.

"R" means Rest, meaning to rest and stop activities. Because the sudden nature of the script's activity is stretching the ankle ligament, in fact the subcutaneous blood vessels have been ruptured, and further activities will only increase the amount of blood loss. Swelling under the skin congestion. Therefore, the first thing to do after taking a rest on the spot is to do the rest. Walking and exercising with pain after injury are important reasons for the increase in injuries.

2, find a way to cold treatment

"I" refers to Ice, which is a cold compress. Cold compress can relieve pain, while cold can make vasoconstriction and reduce subcutaneous hemorrhage, thus reducing swelling. In winter, you can use tap water to shower your feet immediately. In the summer, you must use ice cubes. There is no ice on the spot. Buying one or two popsicles with a plastic bag on the outer layer can also be an emergency.

But in fact, most of the time, it is impossible to find ice on the spot immediately. Even if you find ice, it will take 35 minutes. The best way to prevent local swelling after lameness is to immediately press the outside of the ankle with your thumb so that even if the subcutaneous blood vessels break, Because it suppressed the wound, it will not cause serious bleeding and swelling. After the ice is found, apply ice.

In addition, in order to prevent frostbite, it is generally not recommended that ice be directly applied to the ankles, but it is more appropriate to wrap the ice in plastic bags or thin towels. One ice pack lasts 15-20 minutes, and can be repeated several times a day until 48 hours after the injury.

3, after cold compress dressing

“C” refers to Compression, which means that the wound is compressed and bandaged, and ice dressing can be used for dressing. Bandaging can stop bleeding, reduce bleeding and swelling, and it can also stabilize the ankle and relieve pain. You can go to the hospital for dressing, or you can buy a gauze roll for dressing at a pharmacy. If you have a muscle paste, you can completely tighten the muscle bandage (note that the muscles are elastic, and you should tighten the muscles to wrap them completely). The specific method of dressing is to wrap 8 words around the ankle. Pressure dressing means that the wrap should be properly wrapped to prevent swelling.

4, when sleeping, use a quilt to raise the foot pad

"E" refers to Elevation, that is, using a quilt to raise your feet when sleeping at night, requiring higher than the heart plane, this measure can promote blood and tissue fluid reflux, reduce swelling, the day of injury is recommended to rest rest on the day, reduce the foot down Time can also play a role in alleviating swelling. It should be noted that raising the injured foot refers only to raising the foot. Some people mistakenly believe that raising the entire calf raises the knee, and often the knee raises and the foot falls again. When you go, it is not conducive to blood flow. Therefore, details determine success or failure.

Now, some people have changed the "RICE" principle to "PRICE". The so-called "P" is Protective, protecting the meaning of the injured area. In fact, by reducing activities, cold compresses and pressure dressing, it can basically protect the injured area.

5, on the day of injury can be used Western medicine such as Futaolin external application, do not use safflower oil and other traditional Chinese medicine external application

Safflower oil and other traditional Chinese medicine external application of the main role is to promote blood circulation, within 48 hours after the lameness, subcutaneous congestion, tissue fluid is oozing, inflammation is occurring, then if you use a touch of safflower oil, two kneading, three Blood circulation! It means heavier bleeding and swelling, and why the foot is swollen like a steamed bun on the second day, and it is not unrelated to the safflower oil on the day of the injury!

However, western medicines such as topotecan, whose role is not achieved through blood circulation, but inhibit the production of painful substances, and thus play an anti-inflammatory analgesic effect, can be used on the day of injury and later.

Second, after the lameness is raised is not good, you have to do active rehabilitation training

Correct and timely treatment after lameness can effectively reduce the inflammatory response and lay a good foundation for the next recovery, but even if the first aid is not performed according to the above content, the inflammation will gradually fade after a certain period of time. Gradually reduce, you will find that the pain is only relieved but still exists for a long time, walking is not convenient, walk and blink, and recovery movement is far in the future.

This is the next key point to talk about. After a period of resumption of injury, inflammation is indeed reduced, but it often leaves a little swollen and painful, and even more terrible is that the flexibility, stability, and strength of the ankle are difficult to raise You also need to undergo rehabilitation training and proper protection in order to maximise the recovery of impaired functions, allowing you to recover 100% and return to exercise.

Ankle rehabilitation should be carried out in the order of resumption of activity - restoration of strength - ability to restore balance - exercise protection. How to do it? Then look down.

1, rehabilitation training begins with joint activity training

Rehabilitation training can begin? If there are no problems such as fractures, 48 ​​to 72 hours after the injury, that is to say on the third day, we can start a simple rehabilitation training. Inactive rest for a long time can lead to ankle joint adhesions, muscle atrophy, and strength decline. Series complications. The first thing that needs to be done is to relax the muscles around the calf and ankle and restore the degree of joint motion. We can achieve this through the following two actions.

Action 1: Pull the calf shallow gastrocnemius

Action 2: This action can pull the lower leg deep muscle: soleus muscle (Note: The action is pulling the hind leg, do knee flexion and downward movement, you can feel the deep lower leg muscles are pulled).

In addition, ankle flexibility can be improved by turning the ankles, such as drawing a circle, drawing a rectangle, using the letter A up to Z, writing your own name, and so on.

2, ankle strength training

The script body is related to the lack of strength of the ankle. The most prone to cramping is when it is in the middle of the movement. At this time, muscle fatigue causes the ankle to become weaker. After a long rest, it leads to a further decrease in muscle strength. Therefore, restoring ankle strength is one of the most important aspects of rehabilitation. Ankle strength exercises require the following four exercises.

Lifting exercises: Emphasis on fast-paced and slow-down. Repeat 16 times as a group and do 2-3 groups.

Hook toe: Compared to lifting, in fact, the practice of hooking is more important. If there are conditions that use elastic band to apply some resistance to exercise, the effect is better and can be repeated 30-50 times until the muscles in the front side of the calf sore and complete. 2 - 3 groups.

Inner and outer valgus exercises: In addition to the ankle-foot and hook-foot movements, the ankle can also complete the valgus and valgus movements. The valgus exercises help to increase the ankle control ability. In particular, valgus is very important to prevent lameness. Repeat 16 times as a group and do 2-3 groups.

Exercising with elastic band resistance is a must-do rehabilitation exercise after lameness.

3, balance ability training is essential

When the ankle has a certain strength, then the balance ability training can be carried out. The essence of balance training is the stability training of the ankle. Stability must take strength as a precondition, and it can enhance the ankle adaptability, which is exactly the adaptability of the ankle. The ground does not need to be lame. Special Note: The balance training itself has a certain degree of danger, must start from a low degree of difficulty, and gradually advanced.

Four levels of difficulty for static balance training

Static Balance Level 1 Difficulty: Blinking both hands on one side and standing on one foot for 60 seconds.

Static Balance Level 2 Difficulty: Blink your eyes and stand with your feet in front of your chest, aiming for 45 seconds

Static balance level 3 difficulty: close your eyes, both hands lift, stand on one foot, target for 30 seconds

Static balance level 4 difficulty: eyes closed with both hands and chest standing on one foot, target 20 seconds

Third, sports protection is essential

After the above rehabilitation process, I believe that you have recovered more than half of your ankles, but at this time you are likely to have pain and repeated or even lame again. At this time, you can use the protective gear and other protective gear for proper exercise protection.

What are the important roles of shin guards for protecting foot and ankle?

In the acute stage of lameness (within 72 hours), it plays a role in bandaging and fixation, and it plays a role in reducing pain, enhancing psychological security, preventing swelling and pain, and is an essential equipment for lameness in the acute phase.

In the recovery period (after 72 hours), it plays a role in protection and prevention of re-parrying, helping to walk, reduce pain, and enhance stability;

➤ For people with unstable ankles and chronic pain in the ankles, play a role in improving stability, enhancing proprioception, helping exercise, and reducing discomfort during exercise;

Even for those who have no problems with their ankles, shin guards can still play a role in preventing cramps, reducing muscle fatigue, and improving the stability of the ankle movement during strenuous exercise. This is a direct reflection of the role of “protection” and “protection” in sports protection equipment. Defence is prevention of injuries, protection is protection of injured parts;

Lameness is one of the most common acute injuries in sports and even in daily life. It may seem like a minor problem. However, because of unreliable treatment, lack of protection and rehabilitation, long-term ankle instability and chronic pain often occur. The site of ankle injury should be RICE. Principles of first aid, rehabilitation training should be started 3-5 days after the injury, which is essential for accelerating the rehabilitation of the ankle and being able to return to healthy feet.