When the foot has just been sprained, stop exercising immediately, find a stable place to do it well, and find a fixed object to cushion the injured foot conditionally. Then find an ice pack as soon as possible to cold compress your feet. If you don't have an ice pack, you can also wash your feet with cold water, which can promote the capillary contraction of your feet and reduce the symptoms of congestion.

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After cold compress several times, apply hot compress to your feet about every other day (usually after 48 hours). You can cover your feet with a hot towel for about 1 minutes each time. Hot compress can promote blood circulation, reduce swelling and remove blood stasis. Try to apply hot compress 5-8 times a day.

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If you can't rest and want to continue to go to work, put on a plaster as soon as possible. Try to choose a far-infrared plaster for bone and muscle pain, which can relax muscles and promote blood circulation, speed up blood circulation in swollen parts, and generally reduce swelling in a day or so. The plaster needs to be changed every 24 hours.

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If the swollen part of the foot hurts, which affects walking and work, it is better to drink some drugs for promoting blood circulation and removing blood stasis, such as Sanqi and other traditional Chinese medicines, so that the effect is better.

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Massage more. On the second day after spraining your foot, you can gently massage your foot, which can relieve the pain in the swollen part. The massage should be from the periphery to the middle. At first, it is mainly gentle, and gradually you can increase some strength.