In fact, sprained ankle is a frequent injury in many sports that need to run and jump, and most of them are caused by incomplete warm-up before exercise. In fact, for this kind of injury, the following four steps can quickly relieve the pain:

1, the first step to relieve pain: stop foot activity immediately.

After spraining your ankle, you must stop the current exercise, and don't put any pressure on your sprained ankle, including walking with special care, because unnecessary force will aggravate the secondary injury, thus aggravating the degree of swelling. You can't continue to exercise even if the situation is not serious, which will not only affect your sports performance, but also increase your chances of injury elsewhere. At the same time, we should also pay attention to rest during the period of recovery, and don't engage in excessive physical labor or intense sports activities.

2, relieve the pain Step 2: Use ice to slow down blood circulation and slow down the pain.

Ice compress as soon as possible after injury. The purpose of this move is to make the capillaries of the affected area contract, reduce bleeding, and slow down the blood circulation of the affected area, so as to alleviate the symptoms and discomfort of swelling of the affected area. However, it should be noted that the time of ice application should not be too long, and ice application should be repeated for a short time to prevent frostbite. Ice can be applied within 48 hours after the injury, about every three hours, and the time should not exceed 20 minutes.

At the same time, it should be mentioned that some people say that hot water can promote blood circulation and help reduce swelling. Therefore, it is wrong to apply hot water to the affected area after ankle sprain, and hot water should be used after 48 hours of injury. At this time, the peak of acute injury and inflammatory reaction has just passed, and hot compress can promote blood circulation and help reduce swelling.

3. Relieve the pain Step 3: Bandage in time to ensure the stability of the injured part.

The dressing here is not the kind that wraps the injured place tightly in the traditional sense. This dressing is not conducive to blood circulation and the swelling will slow down. The correct thing is to apply a little pressure with soft things such as clothes. The main purpose of this move is to strengthen the ankle joint. Because at this time, the force of swollen ankle joint will be affected, which increases the possibility of secondary injury in disguise. After pressurization, the stability of ankle joint can be improved and the occurrence of secondary injury can be prevented.

4, relieve pain Step 4: Raise the affected area and speed up the swelling.

When you rest at night, you can pay attention to raising your affected limb a little, the standard is higher than the plane where your heart is, which will help the blood circulation of your legs, thus speeding up the process of swelling reduction.

Apart from the above points, injuries are inevitable during exercise, and the most important thing is to prevent them before they happen, instead of waiting until the ankle is injured to eliminate the swelling. Of course, don't be afraid after injury. In addition to the treatment of swelling, you can also carry out some rehabilitation training appropriately, such as lift heel, ankle joint resistance to internal and external rotation, etc. These two exercises can exercise your ankle's lateral and vertical related strength well and prevent you from being injured again.