Metatarsal is one of the joints or trauma to sports or daily activities. Improper handling due to lack of knowledge about the ankles makes these lesions lasting, disabling and affecting our daily activities.
Trauma to the ankles is very common – almost everyone has ever had one. But maybe you don’t know how important it is?
Trauma to the ankles can cause persistent pain, swelling, stiffness and muscle weakness. Even when healed, the ankles may be at risk of injury. Proper treatment and practice can prevent these conditions.
What to do when injured
When injured, you must first know how to take care of yourself for ankle injuries when playing sports. To help reduce pain and swelling, for shorter recovery times, you need:
• Rest: give your ankles a rest, though you don’t feel pain when you walk. This helps the ankles not hurt more and heal faster.
• Cold compress: help reduce pain and swelling, apply 20 minutes at a time and repeat after 2-3 hours or follow the doctor’s advice. Remember to wrap the ice pack in a towel to protect your skin.
• Squeeze: A bandage with elastic band helps reduce swelling and support the ankles. The bandage is tight but does not interfere with blood circulation. If the foot feels numb, discolored or feels cold, remove the bandage and tape becomes looser.
• Raise the leg: Raise the leg so that the ankle is above the heart, helping to reduce swelling and pain. You should always lie down and put on your ankles.
Rehabilitation exercises when suffering from ankle injury when playing sports
Exercising your ankles and legs helps restore strength and flexibility so you can heal and return faster when you have an ankle injury when playing sports. To avoid the risk of re-injury later, ask your doctor or physical therapist for the exercise that is right for you.
Practice 1 leg or 2 legs, practice as many times a day. The following exercises are not suitable in case of heel tendon injury.
1. Movement range: sit straight leg on the bed or floor, put a towel under the calf. If the ankle is swollen, it should be taller than the hip. Use your thumb to draw letters and numbers in the air (imagine the thumb as a pen).
2. Practicing your legs: raising your toes (the heel does not lift off the floor). Practice harder with your heel on a book or wooden block.
3. Stretching the calf: standing 2 hands against the wall, straight arm. To stretch the right leg, step on the left foot about 30 cm in front, bend on the left knee, right leg straight. Notice the two thumbs are perpendicular to the wall. To stretch it needs to hold for 20 – 30 seconds. Change legs and repeat.
4. Steady heel: standing upright, handrails to help balance. Tiptoe and lower. When stronger, stand on one leg (injured leg) and tiptoe.
5. Resistance: sitting straight and stretching your legs, the other leg is against the floor. Straighten the ankle (kick down the foot) with resistance by elastic cord.
6. Leveling balance: standing near the wall to prevent loss of balance. Stand balancing on the injured leg (the healthy foot lifts off the floor). Hold for 15 seconds.
When the injury has healed, to recover well and prevent the risk of re-injury, a follow-up visit should be done immediately so that the doctor can decide on a new treatment or instruct appropriate exercise measures.