So, what if you sprain your ankle unfortunately? After trauma, our routine and precise treatment is based on Rice's principle. That is:
Rest immediately.
Ice compress (ice)
compress
Raise the affected limb (raise)
Never believe and implement folk remedies such as "immediately applying plaster or Chinese herbal medicine, or rubbing medicinal oil", and never use warm water or hot water to "dissipate blood stasis and reduce swelling" immediately after injury, because this treatment method will cause secondary tissue injury, aggravate tissue exudation and aggravate pain, which is simply "harmful and unprofitable".
After ankle sprain, you can make a preliminary examination yourself to observe whether there is swelling, congestion and degree, as well as the degree of pain. The degree of injury is generally positively correlated with the severity of symptoms. When the symptoms affect walking, you should go to the foot and ankle specialist for treatment at the first time. Doctors usually have a physical examination of the ankle joint and the injured part, and suggest further B-ultrasound and X-ray examination of the ankle joint, and sometimes further CT or MRI examination may be needed.
In short, never take an indifferent attitude after ankle sprain, which is not conducive to the repair of damaged ligaments and osteochondral tissue. In severe cases, it will lead to prolonged illness and affect the quality of life and work.
(I: Xie Fengjiao, Head Nurse of Foot and Ankle Surgery in the Third Hospital of Southern Medical University. For further consultation, please log on to Doctor Online and interact with Ceng Jun, director of foot and ankle surgery. )
Here, I will teach you the simplest, fastest and most economical treatment for ankle sprain. Ankle sprain is medically called "ankle sprain". The external force on the ankle joint exceeds its maximum range of motion, and the muscles, ligaments and even joint capsules around the joint are pulled and torn, resulting in pain, swelling and claudication, which is a kind of injury. When people walk or run on uneven roads, or go downhill or downstairs, they will suddenly sprain their ankles carelessly.
Once you sprain your ankle, you must first judge the severity. If there is no fracture, there is no need to worry about fear. One year, after class, I went downstairs and sprained my ankle. My ankle is swollen and it hurts like hell. Going to the hospital for an anti-inflammatory injection didn't help, and hot compress and cold compress didn't reduce the swelling. I was still afraid to walk for a week. My neighbor told me that "Zhonghua Da Die Pill" was dissolved in high alcohol and applied to the affected area. I quickly followed suit. After three days, the pain really stopped and the effect was very good!
In August of 20 13, a regiment of a military region stayed in our county for more than two months and lived in the old campus of Jiezhong Middle School. The troops are strictly disciplined and are not allowed to go out, so it is inconvenient to buy things. At that time, it happened to be a holiday, and all the relatives' homes started small businesses. Some of them sold the department store, so I set a fire. This is my specialty. Those soldiers came to buy my fire every day, and some ate eight. They said, "You can't eat for three days, and you can't eat this fire for one day." Hehe, a soldier limps to eat the fire every day and asks why. He said that he jumped from the second floor during training. I felt sorry for this, so I went to the hospital to buy Zhonghua Da Die Pills, soaked them in a bottle of high-quality wine and wrapped them in gauze. When I came to change the dressing the next day, the swollen place was obviously wrinkled. After a week, I was able to walk well. At that time, the little soldier called me a month after he left, saying that he was training in Zhucheng and could train normally.
According to the principle of rice. Rice principles include
In addition, pay attention to whether it is a simple ankle sprain? Any fractures? Therefore, after emergency treatment, people who suspect a fracture should go to the hospital to take an X-ray of the ankle to determine whether it is a fracture. For patients with severe ankle sprain, they should also go to the hospital to have a look. We can't think this is a trivial matter, just have a rest.
After emergency treatment, after about one week, observe whether the swelling subsides, and then apply hot compress after it stops swelling. Hot compress is beneficial to blood circulation and promotes recovery. In the same way, do not use drugs such as safflower oil to promote blood circulation and remove blood stasis for a week.
After the first sprain, the ankle tissue has not fully recovered, and it is easy to sprain again. So rest and don't exercise until you are fully recovered.
Ankle sprain, that is, ankle sprain, is mainly caused by ankle movement beyond the maximum range. Most people who sprain their feet will have swelling such as pain and swelling, mainly because the muscles and ligaments around the joints are torn.
If the ankle sprain is not serious, there may be symptoms of pain. Most patients only feel ankle pain when the weather changes or they stand or walk for a long time. The patient's sustained strength is poor and joint stability is poor. If the ankle joint is broken, it may lead to traumatic arthritis, and more seriously it may lead to disability. But as long as the early treatment is done well, most of them can return to normal without sequelae.
After spraining your ankle, you need to deal with it. First, you need to distinguish the severity of the injury. If the injury is minor, you can simply handle it yourself. Slightly injured people can generally barely stand up and walk, and will not feel severe pain when moving their ankles. However, if the injury is serious, such as a fracture of the lateral ankle or the base of the fifth metatarsal, you need to go to the hospital for examination and treatment. Seriously injured people can still hear voices when they sprain, and feel severe pain when they move their ankles, so they can't stand or walk. If the seriously injured can't go to the hospital immediately, you can take the following measures first.
If the sprained ankle has bleeding symptoms, it needs cold compress to slow down the blood flow, so as to control the development of the injury. After stopping bleeding again, you can apply hot compress to eliminate blood stasis. Blood vessels contract during cold compress, which has a certain effect on hemostasis. But hot compress can promote blood circulation and remove blood stasis.
It should be noted that when the bleeding stops, the pain and swelling are relatively stable, and there is no aggravating trend. The swelling sensation of the affected limb is roughly the same when it moves up and down, and the skin temperature of the injured part is similar to that of the normal part. Hot compress can only be performed after rebleeding stops.
In addition, rehabilitation exercise, massage and rational drug use are needed. After the injury, lift the affected limb too high and stay in bed until the symptoms of pain and swelling are relieved before going to the ground. Before the bleeding stops, there may be hematoma in some parts, which needs friction to be eliminated. Also, don't take drugs to promote blood circulation before stopping bleeding, so as not to increase the amount of bleeding.
After spraining your ankle, if the joint is all right, soak it in cold water first and then massage it. /kloc-after 0/2 hours, put it on the outside with a plaster and it will be fine for three times!
People who love sports and women who like to wear high heels are most likely to sprain. What should I do after spraining my ankle? How to deal with ankle sprain with small objects in life?
Hello, I'm glad to answer this question for you. I'm Ma Wenhui, Sepp's fitness and rehabilitation coach.
If your joint is injured or broken, you must see a doctor, because without medication, your joint will easily fail to return to its normal position, which will affect your later flexibility, and then your ankle will affect your overall lower limb function. Another is that if your muscle ligament is slightly damaged, you can follow the price principle.
Price is the principle of acute treatment when ankle sprain cannot be treated immediately.
Protection (ankle protection)
You can do some bandages, and don't do strenuous exercise to prevent injury next time.
Rest (rest)
Joints need rest and braking to prevent the ankle injury from getting worse, but other joints can be exercised.
Ice (ice injury)
When we encounter the problem of ankle sprain, we should immediately apply ice to prevent the swelling from getting worse after sprain. Remember, the concept of warming to relieve pain is wrong. Within 24 hours of ankle sprain, it is recommended to use ice compress mainly, because in the acute stage, hot compress will accelerate the blood circulation of the injured part and aggravate the swelling and pain, while ice compress can better control the swelling and have obvious analgesic effect.
Compression (compression dressing with elastic bandage)
Raise (raise the ankle to help reduce swelling)
The ankle should be raised higher than the heart plane, which can increase reflux and promote blood circulation.
If your ankle doesn't hurt anymore, you can do some sitting lift heel to practice ankle strength.
Then practice some stability to increase stability. Increase proprioception
If you still feel uncomfortable with your ankle, you can go to a professional for some examination.
Ankle sprain, also known as "ankle sprain", has a very high incidence in life. Because it happens frequently, most people don't take ankle sprains to heart, and rarely go to the hospital for medical treatment. In fact, it is the root cause of ankle fall at this time. Due to insufficient attention to ankle sprain, nearly 40% ankle sprain will develop into chronic ankle instability, which is often called "habitual sprain". Liu Song, a master of medicine in the Second Orthopedic District of the Third Affiliated Hospital of Guangzhou Medical University, summarized four steps of rehabilitation for acute ankle sprain, and he can recover at home.
Tip: It takes only four steps to recover from ankle sprain.
The first step: when an ankle sprain occurs, the first principle-rest. Don't go any further. Ice the sore spot on your foot with an ice pack. Within 24 hours of spraining ankle, ice every hour 10~20 minutes. Then you can put a bandage on the injured ankle, and then raise your foot to a position higher than your heart when you lie flat, which will help to reduce swelling. Self-made ice bags, one part ice and two parts water can be put into fresh-keeping bags.
Step 2: After 48 hours of injury, you can apply hot compress and do some joint exercises to avoid joint stiffness. For example, do some ankle hooking activities and swing from side to side every day. As well as clockwise and counterclockwise ankle varus and ankle ring movements, these movements can be repeated for 2~3 groups every day, and each group can do about 10 times.
Step 3: After 72 hours of injury, you can do some muscle stretching exercises. Action 1: lunge, knee flexion, hind legs straight, lean forward, feel the pull of hind leg muscles while leaning forward, hold 15~30 seconds, and then change the other leg. Action 2: lunge, slightly bend your hind legs and keep leaning forward 15~30 seconds. The above two movements can be stretched 3~5 times a week, which helps to reduce muscle tension and promote blood circulation.
Step 4: After a week of injury, you can train your balance and strength to accelerate the recovery of your ankle. For example, you can do a golden rooster independent action, the injured foot stands alone, and then hold it for 15 seconds. Elastic belt can also be tied to the foot to strengthen the training of foot strength through different movements of ankle joint in all directions.
Reminder: Seek medical advice in time in the following situations.
Liu Song warned that not all ankle sprains can be recovered by the above methods. I suggest you go to the hospital as soon as possible if the following situations occur. The twisted foot can't move, but it hurts when it moves. At this time, you'd better go to the hospital to take a film to rule out the possibility of habitual fracture. In addition, if you don't get better after resting for 5~7 days, it may be a habitual sprain. It is recommended to go to the hospital for medical treatment.
We should focus on avoiding ankle sprain in our daily life, because prevention is always greater than treatment. Three points to avoid ankle sprain: first, control weight, because obesity is a high-risk factor for many diseases; Secondly, I suggest that you usually choose sports shoes or 2~3 cm wedge shoes. Finally, usually do more exercise to enhance the support of leg muscles.
Liu Song, Master of Orthopedic Medicine, Third Hospital of Guangzhou Medical University, is an instructor.
Foot injuries are common in our daily life. How to deal with the injury correctly, and reasonable nursing and exercise are of great significance to the recovery of the injury.
Steps/methods
1, cold compress. 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 establish a rehabilitation plan for yourself according to the principle of increasing strength, such as bending and stretching the instep, which is the ability to exercise your ankle. Don't work too hard at first, it's easy to confuse yourself.
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We must pay attention to the sprained ankle. Some people don't pay attention to sprained ankles, but they drag on longer and longer. The first treatment should be cold compress within 24 hours, either in cold water or in ice. During this period, it mainly promotes vasoconstriction and reduces bleeding.
The next step is hot compress. Use hot water or hot towels carefully. The main purpose is to promote blood circulation and promote blood circulation in swollen parts.
Pay attention to massage in the later stage, and you can't ignore it. Massage during hot compress can promote blood circulation.
Finally, if you sprain your ankle, take a good rest and brake. When my sprained ankle gets better ~ ~ I wish you a speedy recovery ~ ~