1. After spraining your ankle during exercise, you should immediately take off your shoes and socks on the injured foot, and immediately find a suitable place to sit down, so that the injured foot can relax and stop doing stress exercise.
2. Ice the injured ankle with an ice pack. The ankle is prone to swelling after spraining, and the use of ice can alleviate the swelling reaction of the leg. Try not to let the injured ankle move. Push.
3. Blending drugs such as Yunnan Baiyao. Spray Yunnan Baiyao on the injured part twice a day, and it is not advisable to spray more. Rest as much as possible during the day and walk less, that is, let the injured leg do less stress exercise. You can apply hot compress at night, the temperature is about 70 degrees, soak in a towel, pick it up and wring it out and apply it to the injured ankle, because hot compress can accelerate blood circulation and help the ankle recover.
4. Appropriate activities. The injured part is still swollen, so don't stand or walk with your weight supported. You should raise your injured foot to limit the forced movement. When the swelling and pain gradually disappear, you can try to do some active ankle exercises. Wait until the pain and swelling disappear completely, then try to walk around, but the time needs to be controlled in a certain amount.
5. Press and knead to help recover. When swelling, press and knead the swollen part continuously, thenar with the palm of your hand, press the affected part for about two minutes according to the strength you can bear, and then release it, and repeat it after a while. Can help blood circulation and relieve swelling.
6. Combination of medication and exercise. When the swelling and pain disappear for a while, you can try walking and jogging. But you must never do strenuous exercise. Spray Yunnan Baiyao during the day and use hot compress at night.