Cold weather makes your feet easier, don’t let your ankles "stiff"
A lot of friends will find that there are more cases of broken feet in autumn and winter than in spring and summer. Is this true?
Tell you-really!
This is because the viscosity of human muscles is closely related to temperature. When the climate is cold, the muscles become "stiff" when the relative temperature is high. The technical term is "increased viscosity".
In the autumn and winter season, the weather is cold, the limbs and joints are not flexible, and the joints and muscles are stiff before exercise because they are not ready to move. Muscle strains are prone to occur during exercise, or the feet may be broken.
In fact, ankle sprain is a very common sports injury. In most cases, it refers to the excessive inversion and rotation of the ankle while the outside of the foot is on the ground, that is, the inversion stress injury.
At this time, the relatively weak lateral collateral ligament of the ankle joint is vulnerable to injury.
Here are a few things you need to do after you have a foot:
Implement the following first-aid measures as soon as possible within 24 hours after the injury to properly protect the affected limb. Appropriate weight-bearing, ice compress, compression bandage and elevation of the affected limb.
After the injury, you must first protect the injured area to avoid deterioration, maintain activities under restricted conditions, and take a proper rest; ice packs should be applied within 24 hours after the injury, and appropriate weight-bearing activities can be carried out after 48 hours; the injured area Compression avoids joint swelling; lift the injured area above the heart.
It is recommended to go to the doctor to take X-rays immediately after simple treatment at the scene of the injury, so as to rule out whether there is a fracture, so as not to delay the condition.
Pay attention to recuperation 24 hours after the injury, in addition to resting, you can use salt water to soak your feet to reduce swelling, you can also use hot water at a suitable temperature or soak the towel with hot water for about 30 minutes.
The hot compress at this time can promote blood circulation and promote blood circulation, which is safe and effective.
Yunnan Baiyao spray can also be used externally, which can promote blood circulation, remove blood stasis, reduce swelling and relieve pain.
In addition, it is recommended to have balanced nutrition, avoid irritating food, and focus on light.
We can make the ankle and neck less likely to "frozen" through proper exercise. It is said that the muscles become "stiff" and cannot respond in time to sudden external forces, that is, the muscles have poor flexibility.
Therefore, improving the flexibility and stability of the muscles around the ankle joint and strengthening the strength of the nearby muscles can well prevent the feet.
Acute ankle sprains generally require braking and rest for at least two weeks.
Perform proper stretching and activities at the initial stage. After the sprained area is swollen, the weight-bearing is basically no pain, and you can proceed with strength training.
(1) Standing gastrocnemius stretching training: the injured leg is behind, the knee joint is kept straight, the healthy leg is in front, the hip is bent and the knee is bent, and the trunk remains upright during the process;
(2) Ankle pump training: training can be carried out with the help of elastic bands;
(3) Heel lift training: In the early stage, you can stand on tiptoe, and in the later stage, you can raise the heel of the affected side with one leg. During the training, the landing should be slow;
(4) Squat training: The knee joint should not exceed the toes as much as possible, the torso should be kept upright during the process, and the hips should be seated backward and downward as much as possible;
(5) Single-leg support training: support the lower extremity of the affected side, raise the healthy side leg, and keep the trunk upright.
Note: The movement should be slow during exercise, and increase slowly when increasing the training intensity to avoid injury again.
It makes sense to strengthen the warmth. It is reasonable to wear long trousers. Because the muscles are more stable and flexible when they are in a warm environment, you should pay more attention to keep warm and apply more heat. happened.
Don't show your ankles in autumn and winter. Don't forget to tie your autumn clothes into long trousers and long trousers into your socks.
Text/Jozhguli Evela
(Beijing Rehabilitation Hospital)