Because the normal ankle varus angle is much larger than the valgus angle, when you sprain your ankle, your foot is usually varus, and the injured part is on the outside of the ankle. In order not to "save the tendons", many people first rub the sore place, then wash their feet with hot water to promote blood circulation and reduce swelling, and finally they are too painful to walk. But practice has proved that this treatment of sprained foot is not suitable.
Because local small blood vessel rupture and bleeding will form hematoma together with oozing tissue fluid, it usually takes about 24 hours to repair bleeding and oozing. If you rub it hard immediately after injury, burn it with hot compress, and exercise hard, it is bound to accelerate bleeding and exudation while rubbing some blood stasis, and even aggravate blood vessel rupture, resulting in a larger hematoma and swelling and pain in the injured part. People often say that "tendon retention" is actually soft tissue adhesion after injury, which affects functional activities. This situation usually occurs in the middle and late stage of injury. Therefore, the activity is limited within a few days after the injury, generally because of pain, rather than "tendon retention" caused by adhesion.
So, what about sprained ankle?
1. Identify the severity of the injury. Mild ankle sprain is only a soft tissue injury, which may be a fracture of the lateral ankle or the base of the fifth metatarsal, a fracture of both the medial and lateral ankles, or even a fracture of the trimalleolar. The light ones can be handled by themselves, and the heavy ones must go to the hospital for treatment. Therefore, it is very important to distinguish the severity of injury.
Generally speaking, if you don't have severe pain when moving your ankle, you can still barely stand and walk; If the pain is not in the bone but in the muscle, it is mostly a sprain and can be handled by yourself. If you have a sharp pain when you move your ankle, you can't stand and move, and the pain is on the bone, or you feel a sound in your foot when you sprain it, and swelling will occur soon after the injury, especially the tender point is in the middle of the outer ankle or the bone protruding from the outer foot. That is a sign of serious injury. You should go to the hospital at once. If you can't go to the hospital for the time being due to conditions, you can also take the following measures temporarily, and then go to the hospital for treatment as soon as possible.
2. Use hot compress and cold compress correctly. Both hot compress and cold compress are physical therapy, but their functions are completely different. Blood is alive when it is hot and coagulated when it is cold. Therefore, when the ruptured blood vessel is still bleeding, cold compress should be carried out to control the development of injury. Hot compress can only be applied after hemostasis to dissipate the congestion around the wound.
Careful readers will definitely ask, how can we know if the bleeding has stopped? In principle, it is limited to 24 hours after injury, and the following points can also be referenced: First, the pain and swelling tend to be stable and will not continue to deteriorate; Second, there is little difference in swelling sensation when the affected foot is raised and put down; Thirdly, the skin temperature of the wound has changed from slightly higher than the normal part to quite similar, which can be used as the basis for hemostasis.
3. Appropriate activities. When swelling and pain gradually appear after the injury, don't support yourself to stand or walk. It is best to raise the affected limb and limit any activity. When the condition tends to be stable, the affected limb can be raised for ankle joint active activities, but activities that can cause severe pain are prohibited. Wait until the swelling and pain gradually ease, and then walk around the ground. Time should be shorter first, and then gradually increase after getting used to it.
4. Press and knead correctly. Before the bleeding stops, it is advisable to continuously press and knead the hematoma. The method is to press the thenar of the palm locally. Although it hurts, the pressure should be tolerable. Press it continuously for 2 ~ 3 minutes, then slowly release it, pause for a while, and repeat the operation. Repeat every 5 times as a stage, and it is more appropriate to do 3 ~ 4 stages every day. After the bleeding stops, do kneading. Apply some pressure locally with thenar or thumb pulp and knead. The direction is centrifugal compression in all directions around the swelling, 2-3 minutes each time, 3-5 times a day.
5. rational use of drugs. Before the bleeding stops, it is not advisable to take orally or externally use blood-activating drugs. You can spray "hurry up" on the wound and take Yunnan blood-enriching drugs orally. After the bleeding stops, external application of Wuhudan, oral administration of Da Die Pill, Huoxue Zhitong Powder, etc. Later, it can be smoked and washed with Chinese herbal medicine. If you don't have Chinese patent medicine on hand, you can also fry the flour and mix it with rice vinegar and apply it to the affected area instead of five ... >>
Question 2: I sprained my ankle playing basketball. . What shall we do? Take off your shoes and socks immediately after spraining your ankle and try to find someone to carry you. Don't go. If there is a faucet nearby, rinse it with cold water for a while. It feels a little stinging, but it can minimize the swelling of nails. Use ice if possible, or you will find it more swollen than the first day and more painful when you sleep. Within 48 hours, use cold water or ice and walk as little as possible. If possible, you can buy Yunnan Baiyao spray for use. After 48 hours, start using hot water, just 50 degrees, not too hot. I suggest you take exercise after your injury for about a week, otherwise it will cause habitual sprain. I used to play basketball, but I broke my bone. Protect yourself and do strenuous exercise after warming up.
Question 3: I sprained my ankle while playing ball and now it's swollen. What should I do first? It is best not to rub medicine for 24 hours, because rubbing medicine will cause congestion and aggravate swelling. You can use Yunnan Baiyao aerosol, of course, safflower oil and activated oil, and it will be fine in about a week, but there should be no pressure during the treatment, otherwise there will be sequelae.
Question 4: My ankle is sprained, swollen and bruised. What if it is still swollen after 7 days? Look, you've never twisted before. This is the first time. Congratulations, maybe you will sprain your ankle again in the future, or your current foot, as long as you still play ball. Believe it or not? This is experience. )
Back to the topic, I'll teach you how to deal with it: when you just sprain, you'd better use cold compress and ice. If not, it will take at least one hour to rinse with tap water, provided that the skin is not damaged. Generally speaking, the skin of your sprained ankle won't break. When you sprained it, the subcutaneous capillary broke. Lowering the temperature can relieve subcutaneous bleeding, but it will definitely swell, but it will not swell badly. Don't apply drugs that promote blood circulation and remove blood stasis, such as bone-setting water, and try not to move again. If it's not too severe, you can apply the medicine after 24 hours. The swollen place should turn purple. What is Yunnan Baiyao safflower oil in the middle? The recovery after that depends on the specific situation. I'm just talking about a more reasonable way to deal with it. If it hurts, that is, after a few days, the pain can't go on. If you have to go to the hospital, I'll take a picture.
Look at your situation, it should be that the early treatment is not very good, and the subcutaneous bleeding should be more serious. If it hurts, don't take the medicine yet. If it doesn't hurt, apply medicine. In addition, exercise as little as possible. I don't think I can play for two weeks, and I won't let go until the pain is completely gone. The recurrence of old injuries is the most terrible, not to mention too many other NBA examples.
Finally, good luck.
Question 5: I sprained my ankle while playing ball. It's swollen and painful. What should I do? Common sense of ankle sprain ABC
We often hear people say, "My foot is twisted." Actually, it's a sprained ankle. Ankle sprain is one of the most common sports injuries. Some data show that it accounts for 20% ~ 40% of all sports injuries. Ankle sprain is mostly caused by excessive traction or tearing of ligaments around ankle joint, and severe cases may be accompanied by avulsion fracture. Because ankle joint is an important hinge and load-bearing joint of human movement, its state directly determines people's life and sports quality.
So, why is the ankle joint more vulnerable? What should I do after the injury? Will there be sequelae? Is it "it doesn't matter, just take a few days off" as many people think?
Why is ankle sprained easily?
This is determined by the function of ankle joint and its anatomical structure. When the ankle joint is plantar flexion, that is, when we stand on tiptoe, our feet often turn inward, that is, the soles of our feet turn inward. Due to the unique anatomical structure of the ankle joint, the ankle joint can not cooperate well at this time, and it is in an unstable state of "flexibility is greater than stability". Therefore, if we lose our balance during ankle flexion, such as going down stairs, going down mountains and landing after taking off, it will easily lead to ankle varus, which will lead to ankle varus injury, that is, lateral ankle sprain. Statistics show that the lateral ankle sprain accounts for about 85% of the total ankle sprain. At this time, the soft tissue in the ankle joint is squeezed and hit, which leads to cartilage surface damage and synovial swelling, causing swelling and congestion around the ankle joint. If it is not treated correctly in time, the lateral support strength of ankle joint will decrease and the proprioception of joint will decrease. This will aggravate the unstable state of the ankle joint, and the ankle joint will be easily sprained again, resulting in chronic symptoms such as pain, swelling and unstable walking, as well as other joint injuries and chain reactions.
How to prevent ankle sprain
● Pay attention to the training of muscle strength and proprioception around the ankle joint.
● Be fully prepared before exercise.
● Reduce the amount of exercise appropriately.
● Choose high heels with soft soles, elastic bandages or semi-hard straps when exercising.
How to judge the degree of ankle sprain
Most patients with acute sprain show pain and subcutaneous congestion; Severe synovial membrane or cartilage injury may occur, which is characterized by swelling and tenderness around the ankle joint and limited ankle joint activity. When the ligament is torn or fractured, the pain and swelling at the injured side or fracture end of the ankle joint are more obvious. In patients with repeated injuries, the joint capsule is often loose, which is easy to cause articular surface injuries such as cartilage injury, synovitis and osteophyte, resulting in extensive pain, tenderness and swelling on the chronically injured side or joint. When wearing high heels or walking on uneven roads, I feel insecure and my legs are weak. Many patients are deeply troubled by this and have to wrap thick bandages and protective gear around their ankles to increase their sense of security. After ankle sprain, patients often need to take X-rays to rule out fractures and look for hyperplastic osteophytes. MRI (magnetic resonance imaging) can clearly show the damage of cartilage, ligament and synovium. Combined with medical history and physical examination, doctors can make a correct diagnosis and give corresponding treatment to eliminate pain factors, enhance joint stability and relieve symptoms.
Sprain, how to treat it?
Many people are indifferent to ankle sprain, thinking that "it will be fine to raise it for two days", but it is not. Proper rest is needed, but it is not the whole treatment. Patients without regular treatment are 3-4 times more likely to suffer ankle injury again than those with regular treatment. Patients with acute stage of initial injury can obtain satisfactory curative effect as long as they can receive regular conservative treatment under the guidance of specialists and abide by the principles of rest, ice compress, pressure dressing and raising the affected limb.
Cold compress can be applied for 24-48 hours in acute phase, each time 10-20 minutes, once every 6 hours, and hot compress can be applied for 2-3 days after 48 hours to promote the absorption of local tissue exudates as soon as possible and relieve pain. If necessary, the ankle can be fixed and braked with adhesive tape for 2 ~ 3 weeks.
However, the effect of conservative treatment for patients with chronic injury is relatively poor. Improving the symptoms of pain and instability is the purpose of treatment, and sometimes it is necessary to reconstruct the ligament by surgery to improve the stability of the ankle joint. At the same time, minimally invasive ankle arthroscopy can be used to eliminate the pain-causing factors such as synovitis, cartilage injury or free body. Generally speaking, early treatment, early examination and early treatment can achieve good results. ...& gt& gt
Question 6: What should I do if I sprain my ankle playing basketball? First, I should press my ankle with cold water or ice. This is to prevent it from swelling, so the sooner the better, until I find that my ankle is no longer swollen. I often soak my feet in cold water on free days, so the effect will be better.
Then from the next day, apply hot water for half an hour every day. During this half hour, try to keep the water temperature high to avoid scalding.
When sleeping, it is best to raise the injured foot pad to let the blood flow back.
It is normal that the whole foot will be particularly painful or even unable to move the next day and the third day. Gently rubbing the swollen part will relieve this feeling.
If the pain is severe, I recommend a plaster called Shangshi Zhitong Plaster, which is very cheap. The analgesic effect of five yuan and five stickers is better than Yunnan Baiyao. I will use this note to show that I am allergic.
Question 7: What should I do if I sprain my ankle and my foot is a little swollen?