脚踝的扭伤根据不同的韧带伤害分成不同的种类,一般见到的脚踝扭伤发生在距腓前韧带、距腓后韧带以及跟腓韧带，其中又以距腓前韧带扭伤常见。如果扭伤的位置更高一些，就有可能发现有胫腓韧带或是胫骨、腓骨间的骨间膜撕裂伤，称之为高踝扭伤。有时脚踝扭伤除了韧带的伤害，还会伴随着腓骨或甚至是胫骨的骨折或是骨裂。另外，韧带的结构很坚固，所以有时并不会把韧带扭断，而是把韧带接在骨头上的支点撕掉一小片，这样的现象我们称之为撕脱性骨折。

Ankle sprains are classified into different types according to the ligaments involved. The common ankle sprains occur starting with the anterior fibular ligament, posterior fibular ligament, and calcaneal fibular ligament. A high ankle sprain may be found higher up on the ankle and occurs from a tear in the tibiofibular ligament. Sometimes in the ankle an avulsion fracture can occur. An avulsion fracture is essentially when the ligament is so thick and strong that rather than a sprain on the ligament itself, the bone breaks off instead.

韧带扭伤的程度共分为三级，第一级的韧带扭伤只是在韧带上有非常微小的撕裂，第二级的扭伤的定义是有部份的韧带纤维断裂，第三级的扭伤就是韧带完全断裂。骨折的程度也会根据大小以及形状来分类，例如骨头全部断裂或是有裂缝，又或着是压力性骨折等等。

The degree of ligament sprain is divided into three degrees. A first-degree sprain is a very small tear or overstretch of a ligament. A second-degree sprain is a partial tear of a ligament. A third-degree sprain is a full tear of a ligament or ligaments. Fractured bones themselves have their own categorization based on severity and nature of the break.

受伤之后建议先找骨科医生或是物理治疗师进行评估，确定功能和结构上都没有问题之后与治疗师一起安排康复的计划。一个脚踝的康复的计划一钉会包含小腿肌群、臀部肌群、核心肌群的肌力、肌耐力训练，平衡及稳定训练、动作以及协调训练等等，更进阶的计划会包含功能性的加速、减速以及变向等等训练动作。以下我们会介绍一些扭伤后期的锻炼动作以及在物理治疗中我们会使用的手法。

After an injury, consulting with a Medical Doctor or a Physical Therapist for evaluation should be considered to help determine if and what structural or functional issues may be present. Once identified, a rehabilitation plan can be considered to get you back on your feet. A thorough ankle rehabilitation plan should include consideration of strength, mobility, and control of the ankle, knee, and hip joints. Refer to the pictures below as possible exercises, in the later stages of ankle rehabilitation.

分腿蹲

Split Leg Squat

单腿硬拉

Single Leg Romanian Deadlift

侧向跳

Ski Jumps

弹力带臀部运动

Ski Jumps with Elastic bands

不论在滑雪中受了什麽样的损伤首先确定伤害的种类，程度，积极地寻求医生或是物理治疗师的协助，更重要的是持续进行康复计划，恢复后才能更加安心的去滑雪。

No matter what kind of injury you may have after skiing, actively seeking medical assistance and advice can be a critical first step to help you determine the type and extent of the injury. Once any structural or functional issues are identified, a thorough rehabilitation plan should be established by a professional to help you recover and return to sports as safely and as quickly as possible.

文/Joseph

中国台湾高雄医学大学学士

中国台湾成功大学硕士

高雄医学大学运动伤害防护师

成功大学运动伤害防护师

中国台湾国际网球赛防护员

中国台湾国际马拉松防护员

中国台湾国际听障奥运会防护员

中国台湾国际青少年棒球赛防护员

擅长运动损伤，术后康复，运动技能提升，姿势矫正，疼痛管理，运动伤害防护