What to do if you twist your ankle, what to do if you sprain your ankle

Introduction to the care method after the foot sprain Sprain is an inevitable problem in life, especially the ankle joint is the most prone to sprain, once twisted, the most direct reaction is pain, and then according to the degree of sprain, see if there will be swelling or bruising. For this kind of injury, many people often do not care, and often the old disease is not healed, and the new injury becomes a habitual repeated sprain, affecting motor function and daily life. Ankle sprain can be a slight pain in the area, and in severe cases, the entire foot may be bruised, swollen, or even difficult to walk.

In case of acute attack, you should immediately rest and stop exercising and competing. Therefore, not turning the injured joint is the first lesson of nursing, followed by ice; You can use a plastic bag to put some ice cubes, add some water to the injured area, and rest for five minutes after every 15 minutes, and this action can be repeated.

About one or two hours (about three days). Remember not to give inappropriate massage and massage, which may worsen the inflammatory reaction. Temporary use of underarm crutches may be considered to avoid excessive force on the foot when walking, which may affect recovery or re-sprain.

When resting, elevate your feet as high as possible to increase blood circulation and reduce ankle swelling. Patients should also seek medical attention immediately to rule out the possibility of ligament rupture, fracture, etc. Rehabilitation** is more effective in eliminating pain and swelling.

In the case of ankle sprains, it is not only necessary to solve the pain, but also to find out the cause of the injury and how to prevent recurrence. Ankle sprains can be caused by improper choice of venues, shoes, and even abnormal foot structures such as flat feet. For injured feet, it is necessary to strengthen the training of their flexibility, muscle strength and body balance to prevent further injury!

Finally, an elastic bandage is used to wrap around the injured joint; Also, elevate the injured area every day to avoid swelling. This way of dealing with it without spending money will be of great help to sprained joints!

Tell you a way, whether you are injured in sports or walking on your feet, it definitely works, I have personally used it, within 24 hours with ice or cold water, first stop the subcutaneous capillary bleeding, 24 hours later, the formation of congestion, with hot water, blood circulation and stasis, and then use white wine in a small bowl, ignite, pick up a little with your hands, quickly wipe to the ankle joint, rub hard until you feel hot, repeat several times, if it does not work the next day, the third day after using this method to keep the swelling!

The ankle is twisted, and the pain just starts to be unavoidable. Remember to do warm-up exercises when exercising in the future.

There are some injuries that occur from time to time in life, such as ankle sprains. At this time, many people will think of traditional Chinese medicine to promote blood circulation and remove blood stasis, apply hot compresses, or rub the wound with their hands. However, this not only does not speed up**, but may cause more serious conditions such as swelling and ecchymosis of the wound.

In general, sports injuries are divided into acute, remission, and ** phases, and treatment should also be carried out in stages.

Acute growth period: Immediately apply a cold compress for 20 minutes.

The acute phase usually refers to the acute inflammatory reaction within 24 or 48 hours after the injury, when the injured tissue may bleed, and local symptoms such as red fever, swelling, pain, and dysfunction appear. The patient should stop moving, and choose treatment methods such as cold compress, compression bandaging, and elevation of the injured limb according to the situation. Generally, cold compress followed by pressure bandaging can also be done at the same time.

Cold compresses are generally 20 minutes each time, once every 4 hours; Discontinue use after 24 or 48 hours. When bandaging, you can place cotton or sponge of appropriate thickness on the wound, use a bandage to apply a little pressure, and pay attention to the condition of the bandaging site frequently. If the bandage is too loose or too tight, it should be redressed.

In general, it can be removed after 24 hours of pressurized bandaging.

If pain occurs after injury, external wound drugs such as Yunnan Baiyao (patent medicine) can be used to quickly reduce swelling and relieve pain and reduce acute inflammation. Those with severe pain can take painkillers such as Fenbide, and those with severe congestion can take bone-setting pills, Qilisan, etc. During this period, you should not apply warm compresses or massage the injured area, otherwise it will aggravate the bleeding and tissue fluid exudation, making the injured area more swollen.

Although the wound cannot be rubbed, it can be clicked on the surrounding parts along the meridian and acupoints, which is conducive to reducing swelling and relieving pain. For example, if your wrist is injured and swollen and painful, tap Quchi, Neiguan, and Hegu; If you have an ankle injury, tap the sea of blood and the three yin sex. It doesn't matter if the injured person or family members don't know the acupuncture points, as long as the position is roughly correct.

1. Immediate immobilization, swelling and pain relief and infection spread.

Check for fractures immediately after a sprain, and if not, brake the injury to avoid accelerated congestion and swelling. Then apply a towel or ice cube soaked in cold water to the sprained area, every three to four hours for 20 to 30 minutes, or use medicine**: raw gardenia and flour mixed with egg whites, wet compress the swollen area, compress and bandage, and change once a day.

Whether it is a drug** or a cold compress**, it can be used in the early stage of a sprain to relieve pain and inhibit and reduce swelling, and the operation method is relatively simple, and it is no longer used after two to three days of sprain. In particular, it should be noted that the color of the sprain should be often observed when applying cold compresses, if it turns purple and blue, and feels numb, it means venous blood stasis, and the cold compress must be stopped immediately, otherwise it will hinder the nutrition and oxygen, reduce the resistance of cells, and cause tissue necrosis in severe cases.

2. Improve blood circulation in the wound, reduce inflammation and swelling, and accelerate the removal of congestion.

After two to three days of wet or cold compress with the drug, the sprained vascular wound has coagulated, at this time, in order to promote blood circulation and stasis and prevent the formation of adhesions in the wound, the method of hot compress can be used**. Soak a towel in warm water at 40 to 50 degrees Celsius for a short time, and apply a hot compress to the sprained area (do not burn) for 15 to 20 minutes every 3 to 4 hours. During the hot compress, the use of internal Chinese herbal medicine, cupping, massage and other methods to cooperate**, especially during the massage period is extremely important.

However, the massage technique should be light to heavy, from the area around the injury to the local. The first few massages of the injured area must be light.

3. Soften or separate the adhesions that may form and promote the recovery of function of the sprained area.

When the swelling and tenderness of the wound have been eliminated, but the movement still feels slight pain, and the joint movement is weak, at this time, the muscle strength and joint activity function of the sprain can be exercised. The amount of exercise should be gradual, especially the first few exercises should not be too large.

At the same time as the functional exercise of the injured part, attention should also be paid to massage, hot compress and Chinese herbal fumigation to accelerate the effect of **.

A guide to caring for your ankle sprain! Ankle sprains are easy to fall into the root of the disease, learn these 3 tricks and you will no longer be afraid of sprains leaving sequelae!

As we all know, I sprained my ankle and recuperated at home all day long, from the beginning of the sprain, I "read" all the bone injury methods on the Internet, and summarized the following experience, among which the improper ** way, the girl also pointed out one by one, hoping to help injured friends 1 In the early stage of sprain, determine whether the fracture is in the words of the people, as long as you can move and walk with pain, the bone is initially determined to be no problem, because most injured people cannot bear the pain of fracture. 2 Do not use ice water within 24 hours because in the early stage of sprain, soft tissue injury and capillary bleeding, so most professionals recommend using ice water to cold the affected area within 24 hours of injury, so as to reduce the bleeding of subcutaneous tissues and reduce the possibility of swelling and pain as much as possible. This method does have some effect, but when you apply ice water to the affected area, the ice water and cold air will enter your bones, buying a deep hidden danger of arthritis in the future.

Therefore, the girl recommends that you cut leeks into thin strips (fresh leeks, do not rinse, mud is acceptable) in the early stage of sprain, wrap them in gauze overnight, and remove them the next day. (This method is the earthwork of the old Chinese medicine, which is very effective, but please confirm that your ** has no trauma before using this method, because leeks cannot be cleaned, if there is trauma, it is easy to be infected, if not, you can use it with confidence) 3 Sleep with high feet When you sleep at night, please raise your ankles slightly and flush with your legs, which can relieve the pressure of blood on your feet and relieve swelling and pain4 The next morning, after a night of "baptism of leeks", you can disassemble the gauze, wash your feet with hot water, and intermittently do hot compress5 Massage is accompanied by hot compresses, with massage**, pay attention to the massage is not the painful area, press indiscriminately, it is best to massage around the affected area. Take the injured ankle as an example, do not press the injured ankle too hard, near the ankle, including the toes, instep, calf, massage in a certain order, until it is hot, and slightly massage the injured ankle.

It's okay to use iodine wine instead of injured friends, use this method to get alive as soon as possible, friends who have been alive all the time, use this method to help injured friends around you, or you can throw it into the knowledge reserve for use when you are not feeling well

Use Chinese bone-setting pills and white wine to mix into a paste and wrap it on the affected area with gauze, and wait for the medicine to dry next time to reduce the strength of the injured foot on the ground, and it will be fine for about 15 days! But you can't do strenuous exercise yet, and you can do it after a month. You can also paste Yunnan Baiyao tincture, change it once a day, and soak it in hot water before changing!

Ankle sprain is already an old injury, and due to the first problem in the early stage of the sprain, the current old injury pain will be formed. This symptom does not have a particularly good clinical effect, but training can indeed have a good effect. In your case, getting it right can completely eliminate the effects of old damage.

Now I would like to introduce you to a set of professional ** training methods and precautions:

1. Hook and stretch the foot: sit on the stool or chair, keep your feet straight, and hold the stool with both hands to support the center of gravity of the body; Hook your toes to the side of your body, inhale and force, exhale, straighten your toes, and relax. One hook, one stretch for one time, 12 times for a group, each training 2-3 groups.

2. Weight-bearing half-squat: feet shoulder-width apart, weight about 15 kg, exhale, squat, until both knees are bent; Inhale and stand up straight; One up, one down, 8---10 times as a group, each training 2--3 groups.

3. Tiptoe: stand with your feet shoulder-width apart, your upper body straight, the front of your feet on the toe tree (8-10 cm height), your heels on the flat ground, inhale, stand on your toes with the soles of your feet, exhale, and put your heels down to the ground; One up, one down, for a group of 12 times, each training 3---4 sets. After having a certain training foundation and stability, weight training.

4. Raise your legs high: stand with your feet shoulder-width apart, hold on to the wall, inhale, lift the injured foot, pay attention to hooking the foot and bending the knee, try to improve, exhale, put down the foot and stand firmly, one up, one down, one time, 12 times as a group, each training 2---3 groups, as a balance, uninjured feet do a group.

5. Train 4 times a week, or once every other day, which can be carried out alternately and in combination.

Training precautions: 1. All training must be carried out under the condition that the joints are fully prepared for activities;

2. During the training process, the force is even, and the breathing is correct;

3. Do not train when you are in pain, you can apply hot compresses;

4. Pay attention to safety during training, especially when carrying weights and balancing movements, pay attention to falling;

5. During the training process, pay attention to increase the training intensity appropriately, but do not rush to cause new injuries.

The above training, carefully implemented for two months, can have obvious results; About 4 months can be ** (no pain); In about half a year, you can get rid of old diseases.

1. Distinguish the severity of the injury. If you can stand with weight and barely walk after a foot sprain, it means that the sprain is mild and you can deal with it yourself; If you have severe pain in the ankle after the foot sprain, you can't stand or move with weight, press the painful place on the bone, and gradually swell, it means that the bone may be sprained, and you should go to the hospital immediately for radiographic treatment. 2. Use hot and cold compresses correctly.

In the early stages of a sprain, a small ruptured blood vessel is bleeding, and a cold compress can be applied to constrict the blood vessel and coagulate to control the progression of the injury. After 24 hours, the bleeding from the ruptured vessel stops, at which point a warm compress can be applied to help the bruising around the sprain dissipate. 3. Correctly press and knead the sprained part.

In the early stage of sprain, it is better to do continuous pressing on the hematoma; After 24 hours, the kneading method is done, centering on the swollen area and rubbing in all directions around it. Fourth, the appropriate implementation of activities. In the early stages of a sprain, swelling and pain gradually worsen, and the affected limb should be elevated.

After the condition stabilizes, as long as it is not painful, you can gradually increase the activity of the foot and ankle. 5. Rational use of drugs. In the early stage of sprain, there is no need to take internal medicine, and it is not advisable to apply drugs that invigorate blood externally, so as not to have more blood flow and greater swelling.

After 24 hours, take some Yunnan Baiyao, bone-setting pills, blood circulation and pain relief, and then apply Wuhu Dan externally, and after the swelling is reduced, there is no need to take internal and external medicines.