I was afraid to make a move when I kicked the ball. In May, I had a sprained foot. I had a checkup and it was fine. After resting for a month and a half, I started to play again, and I fixed my feet before each play, and there was no pain. However, when I do some backward and lateral footwork, I still have some lingering fears, and I dare not do any movements, for fear of being injured again. How to overcome this situation please.
After an ankle sprain, it is necessary to focus on post-rehabilitation training. There are two main points in the rehabilitation training for ankle sprains. One is the recovery of proprioception. In layman’s terms, it is to recover some nerves and some receptors on the ligaments. After we restore these receptors, it is conducive to the repair of ligaments. For the recovery of proprioception, we generally need to do some exercises, such as standing on one leg, which can be carried out with weight in the later stage. Then we can use some auxiliary equipment, such as a balance board, to exercise proprioception by stepping on this balance board.
The second is strength training. Strength training mainly includes the training of the lateral muscle group, the peroneal muscle. During strength training, we can use some yoga belts for resistance training. When playing in the recovery stage, the ankle joint can be fixed, such as rigid fixation with white tape, to limit the ankle joint inversion and avoid the ankle joint from being injured again.
Playing ball and netting before the Spring Festival, unfortunately I stepped on my partner’s foot and sprained my left ankle. It was said to be a tendon injury. After resting for a while, now I resume playing, but every time I finish playing, I always feel that my ankle still hurts. When I play, I always feel that my left foot lacks strength and stability, and I am afraid of getting hurt again. How can I fully recover from an ankle injury?
（. Goose City Peter Pan）
Based on the situation you describe, we recommend:
1. Adhere to physical therapy, external application of traditional Chinese medicine, fumigation and washing;
2. Maintain strength training about 3 times a week, such as using an elastic band, one end is fixed, and the other end is placed on the foot to perform ankle flexion, extension, inversion, eversion activity;
3. Use ankle braces and other protective gear to protect the ankle during exercise;
4. The amount of exercise should not be too large, and it is advisable to increase it gradually.
Six months ago, my left ankle was sprained by accidental valgus. No bones were injured. After a few weeks of bone repair, the injury was healed and I could walk freely. However, the matter is not over. Although straight walking and running are not hindered, side shifting, kicking and turning, and jumping still occur faintly. It has been more than half a year and has not recovered. Every time I go to the court and see others playing, I can’t do anything about it. When can I return to the court?
Based on what you describe, it should be an ankle ligament injury. Generally speaking, the badminton sprained ankle is mostly a lateral ligament injury, and the symptoms are manifested as pain on the lateral side of the ankle, local swelling, and lameness.
There are three lateral ankle ligaments, namely the anterior talofibular ligament, the calcaneofibular ligament, and the posterior talofibular ligament. Generally speaking, the anterior talofibular ligament is the most vulnerable, followed by the calcaneofibular ligament. In view of your situation, it is recommended to consider acupuncture, physiotherapy and external application of traditional Chinese medicine. Usually pay attention to strengthen the ankle strength, regular strength training. If you are exercising, it is best to wear protective gear.