The weather is warm in spring and summer, and people wear thin clothes, which is very suitable for exercise and fitness. However, you should wear appropriate sports equipment, especially shoes, and do a good job of warm-up, otherwise it is easy to sprain your ankle during exercise. If you sprain your ankle during exercise, you must stop exercising quickly to avoid secondary injury to the sprained ankle. So what should I do if I sprain my ankle during exercise?

First, how to deal with ankle sprain during exercise? Take off your shoes first to relieve the pressure on the affected part, raise the affected limb, and check whether the ankle joint can rotate slightly to make sure that the ankle joint is not particularly serious. Please cold compress with ice water as soon as possible. It is best to wash the affected area with low-temperature water for one minute to make it produce. If your feet are too cold to feel anything, that's the stop signal. Then, apply ice water or water containing ice cubes to the affected area. After half an hour of cold compress, the feet will begin to swell slowly and the pain will get worse.

In severe cases, those with decreased motor ability should be sent to the hospital immediately after the above first aid. Do not use hot water or massage for 24 hours. After 24-72 hours, hot compress with hot water is started, and some sprays, such as Yunnan Baiyao aerosol, are massaged to treat congestion and promote blood circulation. At rest, the affected limb is raised with knitted fabrics such as pillows and towels. Higher than the heart, accelerate blood return to the heart.

Second, can you soak your ankles in cold water? After my ankle sprain, it will lead to soft tissue bleeding, swelling, more obvious pain and limited movement. Can be soaked in cold water within 24 hours, because it can make the blood vessels in the skin contract, thereby stopping bleeding, reducing soft tissue swelling, reducing inflammation and helping to repair soft tissue. Hot water can be used for more than 24 hours, because soft tissue bleeding has turned into congestion. If cold water is used again, it will affect the absorption of blood. During this time, you should soak your feet with hot water to dilate blood vessels, which is conducive to the absorption of blood stasis.

Third, how to prevent ankle sprain during exercise 1. Moderate exercise, maintain muscle strength and flexibility, and warm up before exercise;

2. Walk carefully on the slippery ground;

3. In order to protect the ankle joint when passing on rough roads, please try to wear high heels or boots;

4. Don't wear shoes with uneven soles;

5. Ankle sprain is easy to happen in the dark. Attention should be paid to lighting in evening activities.