The ankle sprain RECOVERY AFTER INJURY

• Ankle sprains • Types of ankle sprains sprains • Treatment • Rehabilitation Ex

ercises • Resume • Sport • The importance of specialist
Sprains and ligament tears sometimes are the direct result of exceeding the limi
t of amplitude of the mobility of our joints. In football, sprains (or breaks) a
re the most common ankle and knee. To minimize the chance of injury, the athlete
must maintain its preventive program, knowing that the proper preparation is a
guarantee against injury, and that they are more likely as age increases. Thus,
we conclude this brief introduction, saying that an appropriate plan of preventi
on and proper treatment and rehabilitation from injury can significantly prolong
the career and to avoid consequences and physical scars for life mature athlete
.
Ankle sprains commonly injured ankle in daily activities at work, sports and rec
reation. The ankle is a hinge joint, get enormous loads, especially in the race
or sports like football where the player has many turning movements on the limb.
Ankle sprains are the movement into or out of the foot, distending or tearing t
he ligaments of the inner or outer ankle. The pain of an ankle sprain is severe
and often prevents the individual can work or play your sport for a variable per
iod of time.
However, with appropriate treatment, ankle sprains in most cases heal quickly an
d do not become a chronic problem.
Types of ankle sprains Sprains First-degree ligament distension. ATFL affected.
They result from the relaxation of the ligaments connecting the ankle bones. Swe
lling is minimal and the patient can start the sport in two or three weeks. Trea
tment: conservative. Rest and dressing.
Second-degree sprain: Partial Tear joint swelling and bruising and discrete inst
ability. Affected ligaments: anterior talofibular and calcaneofibular. The ligam
ents are partially broken, with immediate swelling. Treatment: conservative. Usu
ally require a cast and a period of rest normal activity. Third-degree sprain: c
omplete or near complete tear of anterior talofibular ligament, and posterior ta
lofibular calcaneofibular. Brings with joint instability. They are the most seri
ous and involve the complete rupture of one or more ligaments, but rarely requir
e surgery. Treatment: surgery, in some cases according to age and activity. It r
equired eight weeks or more to the ligaments heal. three to six weeks before ret
urning to
Treatment Treatment for sprains in situ at the time the injury occurs should: •
• • • Apply ice or apply anesthetic infiltrate never cold and continue playing.
Visiting a specialist during the movement to avoid the support of the injured li
mb, trying to be as little as possible standing.
Initial treatment is applied during the 48/72 hours after the injury. The primar
y goal of treatment is to prevent the swelling that occurs after injury. The ici
ng is basic at the moment the injury occurs and during the first two or three da
ys, along with the placement of a pressure bandage. If there is pain when walkin
g, they should avoid using crutches for support to avoid increasing the injury.
Depending on the severity of the injury in a splint or cast may be effective to
prevent further damage and speed healing of the ligament. The mobilization of th
e ankle (flexion and extension) and to draw circles with your foot (outward and
inward), can help reduce swelling and prevent stiffness. Depending on the severi
ty of the injury. Your doctor or physiotherapist can get a quick return to sport
s with an appropriate rehabilitation program
Initial treatment can be summarized in four words: rest, ice, compression and el
evation. • Rest: It is an essential part of the recovery process. If necessary (
discuss this with your doctor), remove any load on the injured ankle. If you nee
d rods follow the advice of your doctor or physiotherapist on how to use them: y
ou may need to support partial or full discharge depending on the injury and the
level of pain. The rest does not preclude the simultaneous discharge of exercis
es such as swimming or stationary bike.
• Ice: Fill a plastic bag with crushed ice and place it on the inflamed area. To
protect the skin, put the bag of ice over a layer of elastic bandage soaked in
cold water. Keep the ice for periods of approximately thirty minutes.
• Compression: Compress the injured area with an elastic bandage. This protects
the injured ligament and reduces inflammation. The tension of the bandage should
be firm and uniform, but should never be too tight.
• Elevation: While applying ice, elevate the injured area above heart level. Con
tinue this procedure in the following hours, with the compression bandage placed
.
Rehabilitation The two goals of rehabilitation are: • Reduce inflammation • Stre
ngthen the muscles around the ankle. Inflammation can be reduced by keeping the
ankle as high as possible and appropriate use of compression. When the swelling
goes down exercise to strengthen your ankle.
Exercise Exercise Range of motion "Writing with the foot" Apply an ice pack to t
he ankle for 20 minutes. After tracing the letters of the alphabet in the air wi
th his thumb. Perform this exercise three times a day and do it until there is f
ull motion of the ankle.
Resistance
You must start the resistance training after recovering full mobility. Global Mo
vements of the ankle and muscles that perform flexion extension Tibial Previous
Previous Twins Soleus Peroneus Peroneus Long Posterior Tibial Movement Moving to
wards the foot dorsum of the foot adduction
Previous Abduction peroneus longus peroneal peroneus brevis Anterior Tibial Post
erior Tibial Soleo Twins
Do 30 repetitions of each of the following exercises three times a day. Use a ru
bber band of a meter or a bicycle wheel chamber. Resistance 1) plantar flexion
Hold both ends of the band with his hands and pass under the foot. While the ban
d is pulled up with his foot away from the body. Count to three and repeat the e
xercise.
Resistance 2) dorsiflexion
Tie the band around the leg of a table and pass the other end around the back of
the foot. Pull the foot towards the trunk. Count to three and repeat the exerci
se.
Resistance 3) Investment Tie the band around the leg of a table and pass the oth
er end around the back of the foot. Pull the foot towards the trunk. Count to th
ree and repeat the exercise.
Misconception 4) eversion
Starting in the same position as in the exercise of investment but with the band
in the reverse direction when moving the foot out the count of three.
Strengthening
When you can perform resistance exercises described easily and without discomfor
t, double the band (with two ties) and do 10 repetitions of the same described f
or resistance exercises three times a day. Alternatively, do the exercises with
a heavy boot or placing a weight on the sole of an athletic shoe. Add exercise t
o position "on tiptoe"
Strengthening position "tiptoe"
Put on your toes and count to three, first with the foot pointed forward and the
n inward and outward. Days later, repeat this exercise leaning on one foot.
Equilibrium position of "Stork"
Elevate the injured extremity injured staying on for one minute. Repeat for a to
tal of five minutes, three times a day. Progress to stand on one leg with eyes c
losed.
Functional activities
When you can walk without pain or limping, start the race level. Continue career
by taking turns "in the form of eight", and finally run in zigzag.
Resumption of sport to return to sports is generally recommended that the swelli
ng or pain does not exist or are minimal and can be leaps forward or sideways on
the injured ankle without pain or instability. In more severe sprains is a good
idea to protect the ankle with an ankle brace or a splint to reduce the likelih
ood of further episodes of sprain. Your doctor and coach should guide you on you
r return to sports.
Prevention Important for all players and essential for already suffered the inju
ry: • Perform a proper warm up and cool down. • Make a good job of flexibility.
• Make use of orthopedic taping or additions. • Make a good job of bodybuilding.
• Perform balance exercises on unstable planes • Use the proper footwear for ea
ch specialty and surface.
The importance of specialist information and exercises that are detailed in this
article are not provided for coaches diagnose or treat the injured player but i
f we can be useful to correct and guide the player on the execution of the exerc
ises during the rehabilitation process he is proposing a doctor or physiotherapi
st. Today very few football coaches can count on them during training. On numero
us occasions, football coaches and football field that we complain about our wor
k is undervalued and that anyone who has played and knows the rules are believed
superficially trained to coach. All of us, the technicians, know well the numbe
r and diversity of content that must be mastered to perform coaching duties in a
ny category. So, why do doctor?. After eliminating the emergency situation durin
g training or competition is important that we put the player into the hands of
a doctor or physiotherapist and did not interfere in their work. Unless the coac
h also found made the careers of Medicine and physical therapy at every opportun
ity then we start
Known to be less dedicated to the end of this article to physiotherapy and descr
ibe the diversity of treatment methods with physiotherapists who have
Physical therapy is medical science that applies physical agents as a method of
treatment. It is important and very helpful to have on the team with a physical
therapist who can resolve the minor discomforts of our athletes or players.
The World Health Organization has recognized this therapy as an art and a scienc
e. Heat, cold, light, water ... are therapeutic elements that promote healing an
d prevention of certain physical ailments. Physical therapy relies on them to im
prove the quality of life of athletes who suffer from muscle aches, joint or bon
e.
Massage, pressure, hot application of radiation, electric currents ... combined
with physical exercises that
athlete must always be done under the close supervision of the specialist to con
firm that the movements are being conducted optimally.
Treatment methods available to the therapist involves the use of motion and its
laws as a therapeutic method. As an example we can talk shop Kinesitherapy with
resistance to flexion and extension joint, with the purpose of muscle strengthen
ing. Is the use of water as a physical agent as a means of healing of injuries a
nd so much Hydrotherapy, regardless of the chemical characteristics of the liqui
d element (aspect reserves Hydrology) Electrotherapy uses electricity as a thera
peutic agent. Use of light radiation, obtained by artificial phototherapy (infra
red lamps, ultraviolet lamps etc ...). Is the therapeutic application of radiati
on Heliotherapy natural light. Thermotherapy is the therapeutic application of h
eat. Cryotherapy is the therapeutic application of cold. It consists of the ther
apeutic use Climatotherapy that different climates have on the human body. Is th
e use of ultrasonic sound vibrations above 20,000 Hz as a therapeutic method. Is
the use of high frequency electromagnetic waves as a method of microwave treatm
ent, since they generate deep heat, warming the interior to the exterior. Is the
use of electromagnetic waves such as a therapeutic method, the short waves whic
h generate heat much deeper than the microwave. Is the use of laser light, a lig
ht laser therapy stimulated very specific physical characteristics, as a therape
utic method. It consists of the therapeutic use of magnetic fields of low freque
ncy Magnet.