It s been 3 weeks since I sprained my ankle, why do my heels and crooks hurt when I walk?

Ice: Cover the injured area with crushed ice or ice water in a plastic bag for 20 minutes every 4 hours while awake.

Elevation: When it is not necessary to move it, it is effective to elevate the injured ankle, at least higher than the lower back.

Compression: Wrap the injured area with an elastic bandage, not too loose or too tight, too loose and ineffective and easy to fall off, too tight toes will be swollen and numb, hindering blood circulation.

Use crutches: Use crutches to help you walk, leaving the injured foot completely untouched or slightly touching the ground to support your weight within a painless range. However, it is not possible to land the toes first, as varus sprains are likely to occur when the foot is facing down, and the heel (i.e. heel) must be left to the ground first and then the entire ball of the foot as if it were normal walking.

Hydrotherapy: Use 'hot and cold alternating hydrotherapy' in the following ways:

Soak the affected area at 38-40 degrees Celsius for 4-6 minutes. Immediately change to immerse in cold water at 10-16 degrees Celsius for 1-2 minutes. Then go back to the hot water activity (as described in 1). Do this 5 times in hot and cold alternation.

Soak in hot water for the last time. After that, elevate the affected area, move for 5 minutes, and then apply an elastic bandage. The above 1-6 is a complete (alternating hot and cold spa treatment), after doing it 2-3 times a day, the swelling can be completely reduced in about 1-2 weeks.

There are three principles: 1) Soak in warm water for the first and last time.

2) It is best to move your ankles while immersing yourself in warm water, but still within the range of pain.

3) The time of immersion in warm water is longer than the time of immersion in cold water. Immersion in warm water takes longer than immersion in cold water.

Foot movement: Within the scope of pain, try to do ankle activities in all directions, such as up and down or left and right, and can also be regarded as practicing ABCD and other alphabet activities.

Protection: Protect your ankle with a fixed patch when walking. In general, it can be replaced by a sheath.

Fight against force: Use your own hand to apply force to your ankle and use the strength of your ankle to fight it. Do not be pulled by hand.

Isotonic exercise: Using the strength of the ankle to resist the resistance of the rubber ring is equivalent to a kind of muscle strength training.

Isokinetic muscle strength exercise: A special 'isokinetic exercise' training machine is used to strengthen the muscle strength of the foot in all directions upward, downward, inward, and outward.

Brisk walking: You can walk faster without pain or limping, but you still need to land on your heels first.

Running: Start with a jog, gradually increase the speed of running, and finally sprint and sprint.

Running in a circle: **Bend 45 degrees) Take a distance of 20 meters as a length of a 'figure 8', do a 45-degree circle run, the speed is slow and fast.

Running in a circle: **Bend 90 degrees) Take a distance of 10 meters as a length of a 'figure 8', and run in a circle with a turn of 90 degrees, the speed is slow and fast.

Training in special skills.

Friend, I injured my ankle in November and was at home for a week before I could walk. Now it's basically okay to walk gradually, but it hurts to jump lightly... Hurt muscles and bones for 100 days, friends, don't worry, we all take care of our injuries, this must be taken care of, otherwise this is a lifetime thing, and you don't want to hurt faintly on rainy days in the future!

Recuperate with peace of mind

This kind of injury is like this, it's normal, I've had more serious injuries than this before, we're all young now, and after a long time, it will grow on its own.

It's all like that....It's the same when my foot twists...You're like me, and it's easy to twist your foot when you play....You have to remember that you have to buy a popsicle and stuff it in at that time, and start the warm compress 24 hours later...You remember, you can't take care of your ankles, and the more you wait, the slower it gets....On the third day, I can do some recovery contact, jogging or tiptoeing, and the recovery ability to endure the pain of the ankle is very strong, and I will be healed on the fifth day according to this method. In addition, the ankle is not good at moving in the left and right directions, so you should do more exercise. However, now, you can only rub it with the medicinal liquor of the moon season soaked in white wine, twice a day, and rub until it is hot...Be careful, I wish you a good day....Remember to adopt it

This is not a good thing, the clinical symptoms have not disappeared, and the local pain is still painful, that is, there is a manifestation of inflammation inside! It is necessary to take medication aggressively, otherwise it will develop into chronic inflammation which is more troublesome.

Topical medicine recommends Guangxi Huang's bone-setting and activating wine, which has a good effect on promoting microcirculation, reducing swelling and relieving pain, and new sprains can generally be healed within a week, and the medicinal wine is also cheap. For chronic inflammation, it can also be thoroughly in about a month**.

It is recommended to go to the hospital as soon as possible, and the doctor will make a judgment accordingly. First of all, X-rays will be taken to see if there is a fracture, if it is a relatively small fracture, its existence has not been discovered, the patient has not stopped walking, there is no immobilization, and the foot does not stop walking for a month, it is likely to cause dull pain, which is always present.

Heel pain. This pain is characterized by easy recurrence.

Suggestion: 1: Soak in hot water, twice a day, for 20 minutes at a time.

2. Reduce the amount of activity, reduce weight-bearing exercises, and reduce squatting, jumping, and running.

Three: Be sure not to stand for too long.

Four: The heel of the shoe can be padded to relieve pressure. Don't wear shoes with heels.

Five: If it is severe, you can take 1.37 tablets orally.

This will usually be alleviated.

It's normal to twist your feet, and if the pain is related, then we basketball players don't want to walk in winter, wow? This may have something to do with your sleeping position, try sleeping on your right side and try not to put pressure on your ankles.

Problem analysis: Your current situation is still not completely good, so there will be a phenomenon of bending up and down and feeling ankle pain.

Opinions and suggestions: If non-steroidal anti-inflammatory drugs and Chinese medicine bone-setting pills, notoginseng pills and other drugs are used, it is still necessary to pay attention to rest during the period, try to use the affected limb as little as possible, and elevate the affected limb to reduce swelling and pain.

Problem Analysis:

Hello this friend, your left ankle has been sprained for more than three months, and now it is still a little painful, and the ankle is obviously larger than the original, indicating that the ligaments and subcutaneous soft tissues are damaged, the microcirculation has not been completely rebuilt, and the tissues are oozing and swollen.

Suggestions: It is recommended to elevate the affected limb, stand and walk as little as possible, and do not do strenuous physical exercise.