How to protect your feet

Outpatient clinics often encounter many patients with long-term lameness. It hasn't been swollen for a long time, and I have various discomforts when walking or exercising. Finally, they even need surgery. In fact, this is not a trivial matter. If the early treatment is improper and the best treatment opportunity is missed, chronic pain may remain. In severe cases, it may lead to sequelae such as traumatic ankle arthritis and chronic ankle instability.

The first step is to judge the injury first

What is the first step after injury? First judge the injury! If you find local redness, swelling and pain in the ankle joint, and elevated skin temperature, especially after standing and moving, the pain is obviously aggravated, and pressing with your hands will significantly aggravate the pain, you are highly suspicious of your body. foot.

When the ankle sprains, the ligaments are torn, which can easily cause chronic ankle instability, which is the root cause of traumatic ankle arthritis in the future. Therefore, it is also important to judge the degree of damage based on symptoms.

First degree injury: mild pain at the time of injury, mild swelling of the lateral ankle joint, and local pain. This is a manifestation of a slight strain on the lateral collateral ligament, and joint instability is rarely seen.

Secondary injury: very painful, accompanied by

Grade III injury: Severe pain and swelling are more obvious, obvious ecchymoses appear on the soles of the feet, and the lateral collateral ligament can be judged to be completely torn. At this time, the joints are obviously unstable, which affects normal activities.

First-aid treatment of cricket: remember five key words

After the foot is broken, the relevant treatment should be carried out on the spot immediately.

Why do many people suffer from swelling and pain after a long sprain? In addition to the different degree of injury at the time of injury, the reason is more that the early treatment is incorrect: "Many people do not handle properly after injury, do not have proper rest and braking, go to the ground and walk prematurely, resulting in secondary injury or injury. The ligaments are not protected enough, and the new tissues just healed and connected and pulled apart by activities, it is easy to cause long-lasting non-healing, and even chronic instability of the ankle joint, and it is easy to repeatedly break the foot in the future."

First-aid treatment of the feet, remember five key words:

Rest: stop walking, rest at rest, protect with protective gear to prevent secondary damage, reduce tissue exudation and swelling.

Ice compress: cold compress for 24 to 48 hours in the acute phase, 10-20 minutes each time, preferably more than 2 hours between ice compresses.

Compression: Use elastic bandages or elastic clothing (such as stockings), and apply pressure to reduce swelling. Pay attention not to overpressurize, so as not to aggravate swelling and ischemia.

Elevation: Raise the foot above the level of the heart. Increase blood return, reduce swelling, and promote recovery.

Seek medical attention: Seek medical attention in time. Go to a regular hospital as soon as possible after the on-site treatment, take X-rays to rule out ankle fractures, and perform ankle MRI examinations if necessary.

To prevent broken feet, the doctor teaches you to do these muscle training

To prevent broken feet, in addition to warming up before exercise, it is also important to strengthen one's own muscle strength through scientific training to protect the ankle joint. Several simple muscle training methods.

1. Quadriceps contraction training: Actively contract the quadriceps (the muscles in front of the thigh) when the knee joint is straightened, tighten it with the greatest strength, hold it for 10 seconds, then relax for 2 seconds, and so on. , 30 times as a group, 2 to 3 groups per day.

2. Ankle pump flexion and extension exercise: lie flat, stretch your lower limbs, relax your thighs, slowly hook up your toes, try your best to make your toes face you, hold for 10 seconds at the maximum, then slowly press the toes down, and hold for 10 at the maximum. For a few seconds, then relax, and so on, it’s best to practice for 5 minutes every hour, 5 to 8 times a day.

3. Quiet squat training: back against the wall, separate feet, shoulder width apart, and gradually extend forward, forming a certain distance from the center of gravity of the body. At this time, the body has already shown a squatting posture at the same time, making the long axis of the calf Vertical to the ground. The angle between the thigh and the calf should not be less than 90 degrees. Because squatting too deep, it will significantly increase the pressure on the patella joints, and it will not have a strong exercise effect on the strength of the thigh muscles. Generally, each time you squat until you can't persist, it ends once, rest for 1 to 2 minutes, and then repeat.

4. Heel lift training: stand up, lift your heels off the ground to the greatest extent, hold for 10 seconds, relax on the heels for 2 seconds, repeat, 30 times as a group, 2 to 3 groups a day.

Tips: Common misunderstandings in dealing with bad feet in life

✦Safflower oil or hot compress can promote blood circulation and remove blood stasis, and promote swelling?

wrong! On the contrary, the early stages of ankle sprain are often accompanied by damage to the capillaries of the surrounding soft tissues. If the method of promoting blood circulation and removing blood stasis is used, it will only promote further bleeding of the tissue and increase the swelling.

✦Can massage after the foot help to recover?

wrong! Rubbing and rotating the injured ankle joint, such as massage, will only promote the continued bleeding of the injured blood vessel and increase the local swelling.

✦I have a bad foot, as long as there is no broken bone and can walk, just a few days of rest is fine?

wrong! In addition to the bony structure of the ankle joint, there are also abundant surrounding soft tissues such as ligaments, and the ankle joint is the largest weight-bearing joint in the whole body. A weak foot may cause the ligament around the ankle joint to tear. If it is not properly treated, it may be injured again. Sex will increase 3-4 times.

✦An ankle sprain is a trivial matter and does not require surgery?

wrong! After an ankle sprain, if there is persistent pain, joint instability, or repeated sprains, or MRI suggests ligament damage or cartilage damage, the doctor will recommend arthroscopic minimally invasive ankle surgery to clean the ankle. , Repair of damaged ligaments or reconstruction of ligaments to speed up recovery.