Source record CMC Political Work Department · 2026-07-12

足踝损伤的防与治

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Desk	China Desk
Publishing institution	CMC Political Work Department
Source outlet	PLA Daily (解放军报) (pla_daily)
Source language	zh-Hans — an attribute of the source, not of this record
Source-stated publication date	2026-07-12
Original URL	http://www.81.cn/yw_208727/16473225.html
Collected at	2026-07-12 14:02:37 — collection metadata, not a publication time
Content fingerprint	d18c337788ad72b3923224d6ab484802d1991c2ba36e4d995bad76cca430ee28 — taken when the record was captured, over the stored original title and text
Collection run	86

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足踝是人体承重和运动的关键枢纽。前段时间，解放军总医院骨科医学部联合多家军队医疗机构，开展了足踝健康科普义诊活动，通过现场筛查、健康讲座、个性化指导等形式，为官兵和群众提供专业诊疗服务。在义诊中，医生们发现不少官兵对足踝损伤的预防和早期处理知识掌握不足；尤其是在高强度军事训练和体育活动中，足踝损伤发生率较高。在此，我们总结了一些足踝健康的相关知识，希望能帮助大家远离足踝损伤。官兵在训练中常发的足踝问题，主要包括踝关节扭伤、跟腱炎、足底筋膜炎。踝关节扭伤在军事训练中发病率较高，大多与跑步时突然转向、跳跃落地不稳或场地不平有关，表现为踝部肿胀、疼痛和活动受限。跟腱炎常见于突然增加训练强度的人群，多由跑步、跳跃等重复性动作导致跟腱过度负荷，主要表现为跟腱部位疼痛、肿胀。足底筋膜炎多为训练量激增、足弓支撑不足或在坚硬场地训练过多诱发，典型症状为晨起或久坐后足底刺痛。强化踝关节肌肉力量。每日进行提踵、弹力带抗阻训练、单腿站立练习，增强踝关节肌肉力量，提升踝关节稳定性。训练前充分热身。训练前可进行踝部环绕、屈伸等动态拉伸，激活肌肉与关节。穿着合适的鞋子。运动时选择合适鞋子，保证足弓支撑良好、缓冲性能佳，避免旧鞋磨损加剧损伤风险。确保训练场地安全。训练前要检查场地平整度，避免在湿滑或凹凸的场地进行高强度运动。若发生踝部急性损伤，应立即采取措施：保护，停止活动，避免负重；休息，至少休息24~48小时，严重时需制动，为组织修复创造条件；冰敷，用毛巾包裹冰袋冷敷患处，每次15~20分钟，每2小时重复1次；加压，从脚趾向踝关节螺旋包扎，松紧度以容1指为宜；抬高，将患肢抬高，高于心脏水平位置15~30度。踝关节损伤恢复要循序渐进，亚急性期（伤后3~7天）可进行热敷并配合轻柔活动，然后逐步增加抗阻与平衡训练，避免过早恢复高强度运动。足踝健康需长期关注，一旦出现不适要及时就医，做到早干预、早康复。

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Source text. CMC Political Work Department. "足踝损伤的防与治." PLA Daily (解放军报), 2026-07-12. http://www.81.cn/yw_208727/16473225.html.

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