1. Discuss the causes and treatment of ankle sprain in detail with what you have learned.

1. Differentiate the severity of injuries.

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 moving your ankle, you can't stand and move, 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, you can also deal with it in other ways for the time being, and then go to the hospital as soon as possible.

2. Correct use of hot compress and cold compress

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 carried out after the bleeding stops to dispel 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 you can also refer to the following points.

First of all, the pain and swelling tend to be stable and will not continue to deteriorate.

Second, there is little difference in the feeling of swelling when lifting and putting down the affected foot.

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.

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. The time is to keep pressing 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.

Second, what is the cause of sprained ankle?

Ankle sprain is medically called "ankle sprain". This kind of trauma is that the ankle joint is subjected to external force exceeding its maximum range of motion, which leads to the pulling and tearing of muscles, ligaments and even joint capsules around the joint, resulting in pain, swelling and claudication.

When we walk, run or come down from a height on the bumpy road, our feet will suddenly turn out or turn in, which will lead to gravity imbalance.

Because local small blood vessels rupture and bleeding together with oozing tissue fluid will form hematoma, it usually takes about 24 hours to repair bleeding and oozing.

If you rub and exercise hard immediately after injury, hot compress and scald, it will accelerate bleeding, exudation and even aggravate blood vessel rupture while rubbing out some blood stasis. Thereby forming a larger hematoma, swelling the injured part and aggravating the pain.

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 tendons", many people first rub the sore place, then wash their feet with hot water to promote blood circulation and reduce swelling, and finally walk with pain. But practice has proved that it is not appropriate to deal with sprained feet like this.

Because local small blood vessels rupture and bleeding together with oozing tissue fluid will form hematoma, it usually takes about 24 hours to repair bleeding and oozing.

If you rub it hard immediately after injury, hot compress and scald, you will inevitably accelerate bleeding and exudation while rubbing off part of the blood stasis, and even aggravate the rupture of blood vessels, resulting in a larger hematoma and swelling and pain in the injured part.

People often say that "tendon retention" actually refers to 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 injury, which is generally due to pain, rather than "tendon retention" caused by adhesion.

Third, how to recover from ankle sprain?

Ice compress

Put it in a plastic bag filled with crushed ice or ice water, and apply it to the affected area every 4 hours for 20 minutes when awake.

rise

When you don't need to move, raise your injured ankle, at least above your waist.

oppress

Wrap the injured part with elastic bandage, neither too loose nor too tight. If it is too loose and the effect is not good, it will easily fall off. If it is too tight, the toes will swell and numb, hindering blood circulation.

Take a crutch

Use crutches to help you walk. The injured foot can not touch the ground at all, or touch the ground slightly, and support your weight in a painless range.

But you can't land on your toes first, because your feet are prone to varus sprain. You must let your heel (that is, heel) land first, and then the whole sole land, just like walking normally.

Water therapy

Use the "alternating hot and cold spa" as follows.

First, immerse the affected part in the painless range of 38-40 degrees Celsius for 4-6 minutes. Immediately soak in 10- 16℃ cold water 1-2 minutes. Then return to the hot water for activities (as described in 1). Do this five times alternately.

Be sure to soak in hot water for the last time. Then raise the affected part, move for 5 minutes, and then tie elastic bandage.

The above 1-6 is a complete (alternating hot and cold spa). After 2-3 times a day, the swelling can be completely reduced in about 1-2 weeks.

Fourth, how to prevent ankle sprain?

Strengthen muscle and ligament exercise

Usually, you should jump more by yourself to exercise the muscles and ligaments of your feet. You can learn to jump back and jump rope. Pay attention to exercise your ankles with your toes when jumping.

Wear less high heels.

High-heeled shoes look good, which can make women's posture tall and straight and more temperament. However, because the contact area between the heel and the ground is too small, people's center of gravity is unstable. If they are not careful, their shoes will easily tilt inward or outward, resulting in sprained feet.

High-top shoes are safer

High-heeled shoes are very long and can hold almost the whole ankle, which is equivalent to adding a layer of protection to the ankle.

The only thing that is certain is that in some running and jumping sports, wearing such shoes will look clumsy.

Warm up before exercise.

In the past, when we went to physical education class at school, the teacher always asked us to do warm-up exercises on one side first, so that all the joints of our bodies could move as much as possible, and then we had the main class.

Only by softening tight muscles can sprains be effectively prevented.

Pay attention.

Sometimes wearing flat shoes may sprain your ankle. Mainly absent-minded when walking, not paying attention to your feet, stepping on smooth objects.

Especially when going up and down stairs, don't be absent-minded, don't be busy texting or thinking.

Choose the right shoe size

When buying shoes, try to choose the most suitable size, which is bigger, comfortable to wear and does not pinch your feet.

If it's nearly a yard bigger, you'd better put an insole inside. If you wear big shoes, it doesn't matter if you walk at ordinary times, but if you run and jump, your shoes will not follow your feet and you will easily fall and hurt your ankle.