After I sprained my ankle, I should use cold water to compress it 24 hours before I sprained it to reduce the swelling of the tissue. Hot water should be applied after 24 hours. At present, you can soak in hot water for half an hour every day to improve local blood circulation and promote the absorption of inflammatory exudates at sprained parts. Pay attention to rest and avoid strenuous exercise, so as not to aggravate the injury.

After ankle sprain, eat more calcium and rich foods in protein, such as fish, milk, chickens and ducks. Details are as follows:

Calcium can be supplemented in moderation in diet. Calcium is the main component of bones, so you should take it fully. Foods rich in calcium are: fish, milk, yogurt, sesame, dark green vegetables and seaweed.

Protein and protein are indispensable nutrients for the formation of muscles, ligaments and bones. Protein is rich in food including pork, chicken, beef, liver, fish, shellfish, cheese, eggs, soybeans and bean products.

Pay attention to vitamin E, which can dilate blood vessels, promote blood flow and relieve muscle tension, and is used to relieve pain. Foods rich in vitamin E: eel, soybean, peanut, sesame, almond, brown rice and vegetable oil.