What should I do if I sprained my ankle?

My ankle is an emergency that we often encounter in our daily life, mostly because we don't pay enough attention when walking. Massage your feet in time to avoid aggravating your illness. Therefore, timely treatment and care are needed, and some exercise is also needed. So, what if I sprained my ankle? What should I do with it?

1, cold compress. In the first 24-48 hours after injury, you should quickly soak your feet and ankles in cold water, or wrap ice cubes in a towel and apply it to the swollen part for about 30 minutes at intervals of 3-4 hours. At this time, the role of cold compress can relieve pain. If there is capillary rupture, it can promote vasoconstriction and minimize bleeding.

2, hot compress. After 48 hours, apply a hot towel or hot water bottle to your feet. If possible, you can use a thermotherapy instrument such as infrared ray. Because the acute phase has passed, the purpose now is to promote blood circulation and remove blood stasis, make the blood circulation in the swollen part smooth, and at the same time promote the absorption of tissue exudates, so that the inflammation will gradually subside.

3, local massage. Never massage for the first two days after spraining your ankle, that is, when you need cold compress. This will aggravate the rupture of capillaries, increase the amount of bleeding and make the injury more serious. You need to wait until you change to hot compress before you massage. Moreover, the intensity and amplitude should not be too heavy and too large, and it should be gradual.

4. Fixed braking. It is not advisable to walk with injured feet after sprain, including landing, and it should be avoided too early. If it is only a slight sprain, you can wrap the injured part with a tension bandage and pay attention to rest at the same time. When you have to land, you should also land with your heel. If the injury is serious, even if there is a fracture, you must go to the hospital to fix it with plaster to limit the activity of your foot to the maximum extent, so as to facilitate the healing of the fracture site as soon as possible. Usually the fixed time is between one month and one and a half months.

5. A reasonable diet. "All say what to eat. Since it is a bone problem, it is always right to drink bone soup so much? " I believe many people think so, but experiments have long shown that bone soup contains less calcium and vitamin D. On the contrary, drinking too much bone soup may cause hyperlipidemia because of excessive fat intake. The correct diet should pay attention to balanced nutrition, and at the same time, add some foods containing protein and vitamins, such as beans, milk, dried shrimps, vegetables and so on. Can prevent osteoporosis.

6. Exercise properly. After removing the bandage or plaster, you can make a rehabilitation training plan for yourself according to the principle of increasing strength, such as buckling and stretching your back, which is to exercise the activity ability of your ankle. Don't practice too hard at the beginning, it's easy to be self-defeating

Joint sprain is a very common injury, commonly known as "ankle sprain". In daily life, travel, sports and other activities, especially wearing high heels or platform shoes, ankle sprains are more likely to occur.

The above is about the treatment of ankle sprain. I hope that through the introduction of the above article, you can better handle similar emergencies in your future life. I hope my reply is helpful to you.

Through the above treatment methods of ankle sprain, I believe you have a certain understanding. If you have an ankle sprain, you can treat it according to the above method. Don't choose some inappropriate ways, which will aggravate your ankle sprain. You should also master some methods to promote blood circulation.