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How to recover from ankle sprain？When ankle joint sprains, you can try the above four methods to recover.
How to recover from ankle sprain？
Core tip: ankle sprain is a common disease. It can be said that ankle joint is the joint that bears the most weight in the whole body. However, if you do strenuous exercise or wear high-heeled shoes and walk improperly, it will cause sprain of ankle joint and local severe pain and swelling. The first thing to do is to immediately relieve pain, and then do a good job of nursing and use the local support of sports protectors to promote the recovery of ankle joints.
Ankle sprain occurs frequently during normal exercise. Once sprain, it will affect daily activities and sports. The sprain area will be painful and swollen rapidly, and then there will be skin ecchymosis. In serious cases, it will be unable to walk because of pain and swelling. At this time, in addition to paying more attention to rest, we need to do a good job in ankle joint recovery. How can we recover from ankle joint sprain?
1. Take a rest first. Stop activities immediately after ankle sprain, find a quiet place to rest, avoid aggravating the injured tissue, let the blood coagulate, and reduce the amount of bleeding. At the same time, raising the affected limb can speed up the return of lymph and blood and avoid lower limb edema. It should be reminded that before lifting the affected side, check the injury to see if there is a fracture.
2. Cold compres
s. Cold compress the swelling part with ice or cold towel for half an hour each time and once every three hours. Cold compress can make capillaries contract, and reduce swelling and pain. However, it is not allowed to apply ice for a long time, otherwise it will paralyze local nerves and cause damage to pain nerves. After ice compress, elastic bandage can be used for pressure bandage to promote tissue healing.
3. Hot compress. Hot compress the sprained ankle joint after 24 hours. Hot compress it with a hot towel or hot water bag for half an hour. It has the effect of promoting blood circulation and removing blood stasis to achieve the purpose of detumescence. But the water temperature should not be too high to avoid scalding the skin. After the hot compress, apply the medicine according to the doctor's instructions, and take the medicine with the effect of activating blood circulation and removing blood stasis orally at the same time.
4. Do rehabilitation training. As long as there is no fracture, rehabilitation training can be done 24~48 hours later, mainly training that can restore the strength, stability and flexibility of foot and ankle muscles. Let the ankle rotate 360 degrees slowly, then let the toe off the ground for 5 seconds, and lift the heel off the ground for 5 seconds. In addition, resistance training can also be done. The specific method is to put the elastic band on the front sole of the foot, and perform dorsiflexion, varus and plantar flexion training in turn. If there is still serious pain, it is necessary to use sports protectors to support the ankle joint in time, and then seek medical advice immediately.
When ankle joint sprains, you can try the above four methods to recover.
Do a good job of prevention at ordinary times, and have at least 10 minutes of warm-up exercise before each exercise, and choose the right shoes. Women cannot wear high heels for a long time. Do some muscle strength training around the ankle every day. Try not to exercise when you are tired or unwell.
Core tip: ankle sprain is a common disease. It can be said that ankle joint is the joint that bears the most weight in the whole body. However, if you do strenuous exercise or wear high-heeled shoes and walk improperly, it will cause sprain of ankle joint and local severe pain and swelling. The first thing to do is to immediately relieve pain, and then do a good job of nursing and use the local support of sports protectors to promote the recovery of ankle joints.
Ankle sprain occurs frequently during normal exercise. Once sprain, it will affect daily activities and sports. The sprain area will be painful and swollen rapidly, and then there will be skin ecchymosis. In serious cases, it will be unable to walk because of pain and swelling. At this time, in addition to paying more attention to rest, we need to do a good job in ankle joint recovery. How can we recover from ankle joint sprain?
1. Take a rest first. Stop activities immediately after ankle sprain, find a quiet place to rest, avoid aggravating the injured tissue, let the blood coagulate, and reduce the amount of bleeding. At the same time, raising the affected limb can speed up the return of lymph and blood and avoid lower limb edema. It should be reminded that before lifting the affected side, check the injury to see if there is a fracture.
2. Cold compres
s. Cold compress the swelling part with ice or cold towel for half an hour each time and once every three hours. Cold compress can make capillaries contract, and reduce swelling and pain. However, it is not allowed to apply ice for a long time, otherwise it will paralyze local nerves and cause damage to pain nerves. After ice compress, elastic bandage can be used for pressure bandage to promote tissue healing.3. Hot compress. Hot compress the sprained ankle joint after 24 hours. Hot compress it with a hot towel or hot water bag for half an hour. It has the effect of promoting blood circulation and removing blood stasis to achieve the purpose of detumescence. But the water temperature should not be too high to avoid scalding the skin. After the hot compress, apply the medicine according to the doctor's instructions, and take the medicine with the effect of activating blood circulation and removing blood stasis orally at the same time.
4. Do rehabilitation training. As long as there is no fracture, rehabilitation training can be done 24~48 hours later, mainly training that can restore the strength, stability and flexibility of foot and ankle muscles. Let the ankle rotate 360 degrees slowly, then let the toe off the ground for 5 seconds, and lift the heel off the ground for 5 seconds. In addition, resistance training can also be done. The specific method is to put the elastic band on the front sole of the foot, and perform dorsiflexion, varus and plantar flexion training in turn. If there is still serious pain, it is necessary to use sports protectors to support the ankle joint in time, and then seek medical advice immediately.
When ankle joint sprains, you can try the above four methods to recover.
Do a good job of prevention at ordinary times, and have at least 10 minutes of warm-up exercise before each exercise, and choose the right shoes. Women cannot wear high heels for a long time. Do some muscle strength training around the ankle every day. Try not to exercise when you are tired or unwell.