Ankle (joint) sprain is caused by toe deformity! ｜Treatment, Self-care and Preventive Methods to Heal Yourself

Commentary by a toe doctor

YOSHIRO YUASA
Keiro Yuasa

Doctor of Toes, Director of Toe Research Institute, President of Japanese Society of Functional Toe Therapy, Developer of Hironoba Gymnastics, YOSHIRO SOCKS, and Halmek Shoes. Former director, vice president, and medical director of General Hospital. He specializes in exercise physiology and anatomy. He is also a foot and shoe specialist and a leading expert in postural occlusion treatment. He has cured various orthopedic diseases (over 70,000 people) with toe therapy alone.

Introduction.

When the toe is deformed, the load is not distributed evenly, such as when walking, and the ankle and other parts of the leg are more easily stressed. This increases the likelihood of toe sprains during walking and exercise. A deformed toe also affects the surrounding tissues and muscles, and the loss of flexibility and stability also increases the risk of sprains. If you have a deformed toe, it is important to take appropriate care and preventive measures.

summary

A sprain (strain) occurs when the joint area of the foot is injured by twisting the ankle, such as stepping off a sidewalk curb, landing wrong after shooting a basketball, or tripping on uneven ground. It occurs when the ankle ligaments are stretched or torn, causing pain, swelling, and difficulty walking.

An ankle sprain usually occurs when the ankle is turned inward and the ligaments supporting the outside of the joint are stretched or torn. Ankle sprains are the most common injury among athletes and middle-aged and older adults, but they can happen to anyone.

Most sprains heal with conservative treatment such as icing, rest, compresses, and simple rehabilitation. However, if ankle swelling and pain persist for several weeks despite conservative treatment, or if it is difficult to bear weight on the ankle, the patient should undergo an examination to determine if there is a severe ankle sprain or fracture.

If symptoms do not improve, surgery may be required to repair or reconstruct the damaged ligament. Without proper treatment and care, severe sprains can chronically weaken the ankle, increasing the likelihood of another injury. Repeated ankle sprains can lead to chronic ankle pain, arthritis, instability, and other long-term problems, so it is important to build a body that is sprain-free.

symptoms

Signs and symptoms of an ankle sprain depend on the severity of the injury. They may include the following

Symptoms and recovery time according to the level of sprain (strain)

An ankle sprain occurs when the strong ligaments that support the ankle are stretched beyond their limits and torn. The severity of a sprain depends largely on the number of ligaments and the degree of ligament rupture.Ligament repair takes about 2 weeks for minor injuries and 6-8 weeks for more severe injuriesThe following is a list of the most common problems with the

Causes and pathogenesis

arisorrhea

There are three ligaments on the outside of the ankle joint: the anterior talofibular ligament, calcaneofibular ligament, and posterior talofibular ligament. Approximately 90% of ankle sprains are internal ankle sprains, which occur when the ankle is twisted inward, and most of these sprains are injuries to these three ligaments around the lateral ankle.

The following are possible causes of ankle sprains, all of which involve the little toe. Usually,Feet are equipped with "tread strength" that can withstand a load of more than five times their own body weightThe toes are not able to support the weight of the foot. However, if the toes are deformed or dysfunctional, the foot itself becomes very unstable and cannot even support its own weight.

I have examined more than 100,000 feet, and those most prone to ankle sprains are often those with deformed little toes. People with weak peroneal muscles that run along the outside of the ankle are more prone to this, though,People who cannot use their little toe are more prone to sprains because their weight always tries to fall to the outsideThe first is the

mechanism

A simple explanation,(1) Type of shoes and how to wear them → (2) Toe deformity (hallux valgus) and dysfunction of the little toe → (3) Lateral center of gravity → (4) Ankle tending toward inward rotation → (5) Sprain (sprain)This is the mechanism that

Each toe has its own role.

Have you ever heard of "gaiting"? It is a way of walking that we usually do without thinking about it. There are four steps to gait.

What is a stirrup walk?

　

(1) Heel landing
(2) Weight shift toward the base of the little finger
(3) Weight shift in the direction of the ring to index finger
(4) Shift your weight to your thumb and kick off the ground.

1. Mechanism of ankle inversion

What happens if the little finger is not used in this process? The foot lands on the heel and the weight shifts toward the little toe, but since the little toe cannot return the weight to the center, the foot falls outward. This is called an outward turning foot or an inward turning foot.Since the weight is chronically on the little finger side, a slight load can easily cause a sprain (sprain).The first is the

Have you found that the cause of an ankle sprain (sprain) is the little toe of the foot? If you have a "bunion" or "dysfunction of the little toe (inability to par the little toe)", in which the little toe bends inward,You can get caught on a step at the station stairs and twist your ankle, you can easily lose your balance while playing sports, you can sprain your ankle on an empty street, or you can make the slightest mistake and suddenly sprain your ankle.The first is the

There are also many people who repeatedly sprain their ankles or have minor sprains but the ligaments do not repair (remain loose) even after treatment and are sprained (sprained) again.Bent or dysfunctional movement of the little toe puts stress on the ankle joint and causes repeated chronic inflammation.In many cases, the ankle is not twisted inward, but the pain has not subsided.

What causes deformed toes?

An ankle sprain (strain) can be greatly affected by the type of shoes you normally wear. Be especially careful if you wear the following types of shoes

Shoes without heels or shoes with heels that easily come off cause the feet to slip inside the shoes and unconsciously exert pressure on the toes to prevent the shoes from coming off, resulting in hammertoes and floating toes.If this condition persists for a long period of time, the muscles in the foot will weaken, resulting in hallux valgus and dysfunction of the little toe.

In addition, the bones of the feet are straight and supported by many muscles, but most of the muscles are attached to the toes. Therefore, if the toes are not used functionally when walking, the foot muscles lose strength, causing deformities of the big toe and small toe. It is also not well known in medical science that a collapse of the arch can lead to an outward center of gravity, further contributing to sprains (strains).

There are various stretches and training programs to relieve chronic ankle sprains (strains), but to fundamentally prevent ankle sprains (strains) from occurring, it is important to approach the "toes" and be able to stand firm so that the ankle does not fall outward. Although rehabilitation and muscle training performed in hospitals can strengthen the ligaments,Unless you treat the "toe" that is making the foot fall easily to the outside, it means nothing!You will find that

Examination, Diagnosis and Self-Check

An examination will be performed to confirm the location of the ankle joint pain, symptoms, and how the ankle joint was twisted. An x-ray examination will be performed to confirm the presence or absence of a fracture. An MRI scan will be performed if necessary to confirm the extent of ligament damage.

Hospital examination and treatment only diagnose the deteriorated part, not the root cause of the problem.. The best way to find out if your body is prone to sprains and to improve sprains early on is to check and improve the little toe and ankle.

Self-check of the little finger

In the last issue of this blog, I introduced the types of toe deformities. It is obvious if you compare it with your own toes, but please make sure that your little toe is not deformed (hallux valgus). Also,Be careful if you have calluses at the base of the little finger or finger, or if you have lost the little finger nail.It is.

Toe Research Institute｜YOSHIRO STUDIO

Toe deformity can be cured by yourself! ｜The latest effective stretching exercises and the amazing effects of magic socks In the case of physical ailments, most of them are not caused by heredity, aging, muscle weakness, or disease, but by toe deformities (big toe, little toe, bent toe, floating toe, sleeping toe). Spreading and stretching the toes...

Ankle Self-Check

First, take a picture of your legs from behind with your phone or other device. Take the picture so that the center of the phone is at the center of both feet. Draw a line connecting the center of your heel, the center of your Achilles tendon, and the center of your calf. If it is perpendicular and straight to the ground, it is normal. However, as shown in the picture belowIf the ankle is bent in a "wiggle" or "V" shape, the weight is on the outside of the ankle, which can easily cause a sprained ankle.The following is a list of the most common problems with the

Shoe Self-Check

Finally, check the shoes you normally wear.If the sole of the shoe is worn only on the outside, if the crease at the shoe's step-back is "c" shaped, or if the tongue is facing outward, you are walking with your weight on the outside.This means that sprains are more likely to occur.

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medical treatment

Hospital treatment is mainly a combination of "exercise therapy," "physical therapy," and "drug therapy. When symptoms of swelling and pain in the ankle joint are severe, rest and quiet in daily life are the basic treatment, and supporters or casts are used to keep the affected part of the body in rest. At the same time, the patient is treated with compresses and oral medications to reduce pain and inflammation.

In both cases, the primary goal is not to cure the root cause, but to relieve the pain of the sprain (sprain) and wait until the torn ligament is repaired, so unless the toe is correct, the foot will collapse further and recur.Self-care foot stretching is recommended to fundamentally resolve sprains and prevent recurrence. In addition, it is important to choose the right shoes and the right socks to prevent the foot from slipping in the shoes.

prevention

The best way to resolve a sprain is to correct your footing and regain the correct posture that is inherent to the human body. If you are going to treat a sprain, or if you want to prevent sprains from happening to your body, try the following four steps. Many people's pain improves on the spot.

Hironoba Exercise, a toe stretch to improve sprained ankles

Try doing this once a day for 5 minutes; if you do not see any change in your symptoms after 2-3 days, we recommend increasing the number of times to 2-3 times a day. The goal is to be able to do the toe par for 30 seconds.

Corrective 5-finger socks for optimal support of sprained ankles

We have produced functional 5-finger socks made of cotton and silk and tried them on many patients in clinical settings, but we were unable to solve the problem of feet slipping in shoes and socks. Therefore, we spent two years working with a textile company to perfect the ideal fiber, and the corrective 5-toed socks "YOSHIRO SOCKS" were born. If you suffer from hunchback and straight neck, give them a try.

To make it more effective

By making small changes in daily life, such as toe stretching and wearing corrective five-toed socks (YOSHIRO SOCKS), you can maintain correct posture and improve sprains.

Stretching the toes and walking with corrective five-toed socks (YOSHIRO SOCKS) helps to use the toes functionally.(1) Improvement of toe deformity → (2) Correct center of gravity position → (3) Elimination of sprain (sprain)This is the process. You will no longer have to worry about the various symptoms caused by a sprain (strain) and will be able to be active.

Walking with toes

The correct ankle shape is created by the correct muscles.Correct muscles can only be built by walking with "toes spread and extended"!. If you have hallux valgus or pinky toe dysfunction, we recommend that you do the HIRONOVA exercises daily and walk with YOSHIRO SOCKS. 6,000 steps or more per day is desirable. Try to walk 10,000 steps a day.

How to choose the right shoes

The most common cause of toe deformity is the choice of shoes and how they are worn.Most sprains are caused by not using your toes properly. If you suffer from sprains, please take this opportunity to review your feet.

How to choose the right socks

Pure cotton and silk materials are slippery

There is a silken finish (or mercerization process). Silkette treatment is a process that gives silk-like luster to yarns, and involves soaking yarns in a caustic soda (sodium hydroxide) solution and stretching them like hand-pulled udon noodles to straighten the cross section of the yarns. It is overwhelmingly used mainly for cotton and silk fibers (cotton).

The cross-section of the cotton is aligned, coloration is improved, and fluff is suppressed when processed, giving it a luxurious appearance. It is smooth and slippery to wear, but as the words "smooth" and "slippery" suggest, it is easy for the feet to slip inside shoes and socks. In other words, it is a material that can easily cause deformation of the toes.

Of course, there are cotton and silk materials that are not silken, so choosing such materials is also an important factor in preventing knee pain.

Five-toed socks allow toes to function.

Common socks are also called tube socks, and most people around the world have this type of socks. It is a shape that has been used for many years, but the tube type makes it difficult to use the toes properly. For this reason, socks with five separate toes are better, but there are many different types of this type.

The most important thing is to make sure it fits your own feet just right.The socks should be worn with a soft, comfortable, and comfortable footwear. If the fingertips or instep area is loose, even a good 5-finger sock will "slip". On the other hand, 5-finger socks that fit too tightly and feel oppressive are not recommended, as they can impede blood circulation. It is important to find 5-toed socks that feel "comfortable" when you try them on.

There are more and more socks with corrective power, but when I tried them, I found that many of them press down more strongly than I expected. Particularly in the area of the arch of the foot.Supporting the arch is important, but arch structure is a property that can lose its function if it is lifted too stronglySo, be sure to choose an arch that is also not too oppressive.

When you take it off, you say, "Ha, that feels good!" then the pressure is too strong.This is the case.

story of one's experience

I had finished 40 years of work and was well into my 60s, taking care of my family, volunteering, and doing my own hobbies. My husband passed away and I lived alone, but I enjoyed walking with my dog.

At the age of 75, while trying to protect my dog, I fell downhill and broke my leg. I escaped with a broken bone, but the next two or so years of hospital visits and treatment began. The pain in my ankle made it difficult for me to walk. At the hospital, the pain gradually eased with rehabilitation with equipment, injections, medication, and compresses.

I resumed walking the dog, but while climbing the stairs to the mountain, I tripped and this time injured my left knee and ankle, hitting them hard. The pain made it difficult for me to walk, and I had to walk around the house, letting furniture and other objects carry me around. I took a cab to go out and a pole to walk nearby.

The pain in my ankle increased day by day, and I began to have back pain as well as left knee, which was very difficult. My children were worried that it would be difficult for me to live alone at this point, and they traveled back and forth between the Kanto and Kyushu areas. It was then that I learned about Dr. Yuasa and decided to have my legs examined.

I said, "This is not good. Your little finger is crooked. Shall I fix it? He told me, "This is not right, your little finger is bent. He introduced me to HIRONOVA EXERCISE and YOSHIRO SOCKS, which I practiced daily, and I felt that my condition was getting better day by day.

Now that I am entering my 80s, the pain in my ankles, knees, and hips has improved dramatically, and I am very happy to be able to walk briskly. I am also able to actively participate in the "Iki Iki Genki Exercise" held by the city, and I have become so energetic that there is no end to what I can say. I will continue to practice "Hironoba Exercise" when watching TV or taking a bath, wear "YOSHIRO SOCKS" when walking, and walk with my dog for about an hour.