Rehabilitation after an ankle fracture involves the return of the previous functionality of the tissues destroyed or weakened by the trauma and its consequences. In a state of gypsum, the load on the muscles almost completely stops, which leads to their atrophy and, as a result, a deterioration in the supply of nutrition and oxygen to all adjacent tissues of bones and joints.
The ankle joint has a complex structure. You can injure any of the three bones, be it the fibula, tibia, or talus, but either way muscle tissue and ligament ruptures will occur.
Symptoms of ankle injuries are minimal, making it almost impossible to detect serious joint changes without imaging.
Read more about anabolic steroids increase lean muscle growth
The main tasks of the recovery period:
- reverse the processes of muscle atrophy and destructive changes in the vessels;
- restore joint mobility;
- prevent stagnation of fluids in the restored limb;
- increase joint mobility.
Recovery after a fracture is a long process, which can be accelerated by arranging proper nutrition. The diet includes foods containing calcium:
- various dried fruits;
- milk products and milk products;
- legumes (beans, soy);
- different types of fish;
- green apples and vegetables (white cabbage, Beijing, etc.);
- jellied meat (using this dish will accelerate the restoration of cartilage tissue).
It perfectly compensates for the lack of calcium in crushed eggshell, which has high digestibility. It can be added to dishes or consumed in its natural form.
The balance of vitamins and microelements will be maintained in an optimal state by a mixture prepared from a glass of raisins, nuts, honey, dried apricots and 2 lemons. Well-washed raisins and dried apricots are soaked in water for a short time, after which they are passed through a meat grinder with nuts. Then the mixture is mixed with honey and lemon juice. A delicious medicine should be taken on 3 teaspoon three times a day.
Read more about Steroid clit causes in women
HOW TO WORK AN ANKLE AFTER A FRACTURE
Recovery involves medical assistance, but rapid recovery is only possible in combination with focused activity and patient patience. For the first week, you should try to get around with crutches and a walker. The patient should understand that this is necessary and wish to return to normal life as soon as possible.
At the end of the week, you can start gently wiggling your toes on your injured leg. You should also try to perform various movements with the legs: flexion and extension, exercises for the knees and the hip joint.
Gradually, the autonomous landing on the bed with the legs lowered to the floor is mastered. If this is already easily possible, you can perform a series of exercises to activate the muscles and tendons of both legs. Necessary:
- picking up and carrying objects scattered on the floor (pencils, pebbles, beads) with the toes;
- rolling the ball (stick, bottle) with the feet;
- lean forward and back, bending and unbending the ankle at the same time;
- rotate the legs (represent the rotation of the pedals of a bicycle);
- with a feasible amplitude, make scissor swings with your legs, lying on your back;
- bend the foot and straighten, stretching the toe, as much as possible;
- rotate the feet in different directions (this exercise can be done standing, rotating the feet alternately, or seated, doing it with both legs).
Also, if possible, you should do therapeutic walking on your toes and heels, sideways, semi-squatting, backwards (carefully!).
In the presence of pain, anesthetic ointment can be used, however, in case of severe or even unbearable discomfort, it should not be overcome, but consult a doctor, as this may be a symptom of a complication.
COMPLEX OF EXERCISES FOR MUSCLE DEVELOPMENT AFTER A BROKEN LEG
Exercises should be performed regularly to help muscles tone quickly and restore normal walking balance. It is recommended to first take the help of a doctor or an exercise therapy instructor, who will check the correct execution and explain in detail how to develop an ankle after a fracture.
WITH A BALL
The patient’s lower back presses a special ball, a physioball, against the wall. The feet and torso are pushed forward. You have to bend gently so that the ball does not fall. At the same time, the knees should be bent until a right angle is formed (at 90°).
ON THE PLATFORM
Standing on an unstable surface, a healthy leg should be slightly bent at the knee. All you need to do first is learn to balance and keep your balance. Having mastered it, you can take the ball and, without losing a stable position, throw it against the wall and catch it. This exercise activates the stabilizing muscles and restores balance.
You need to jump on each leg alternately along the line drawn on the ground. With each jump you have to land on different sides of it. The thigh muscles are strengthened, balance and coordination of movements are trained. Due to the ease with which this is possible, the degree of joint development after an ankle fracture can be assessed.
ON THE ROLL
Alternatively, stand upright with one foot on the roller, with the second leg performing moderate back and side swings. For greater stability, the leg resting on the roller should be slightly bent, keeping it straight. You can use a loop of elastic tape, attached to the bottom of the wall. It is placed on the leg that makes the swings.
You can simply stand on your foot, keeping your balance with the elastic loop on the second leg. The legs should alternate.
If you follow the advice of the doctor and your own desire and perseverance, the mobility of the joint is fully restored in a fairly short time.