How to massage if you sprain your ankle? Scientific treatment is the most critical

Spraining your ankle is a sudden condition. Many people don’t know how to deal with it. If it is not handled scientifically, it will aggravate the pain and swelling. Cold compresses are needed in the first few days after spraining the ankle, and hot compresses should be used in combination with massage for better results.

1. Local massage. During the first two days after spraining your ankle, when cold compresses are needed, you should never massage your ankle, as this will aggravate the rupture of capillaries, increase bleeding, and make the injury more serious. Wait until you switch to hot compress before massaging. Moreover, the strength and amplitude should not be too heavy or too large, and should be gradual.

2. Apply hot compress. After 48 hours, you should switch to applying a hot towel or hot water bottle to your feet. If conditions permit, you can use heat therapy equipment such as infrared. Because the acute phase has passed, the current goal is to promote blood circulation and remove blood stasis, so that the blood circulation in the swollen area is smooth, while promoting the absorption of tissue exudate, so that the inflammation gradually subsides.

3. Apply cold compress. In the first 24-48 hours after the injury, quickly soak the foot and ankle in cold water, or wrap ice cubes in a towel and apply it to the swollen area for about 30 minutes each time, every 3-4 hours. The role of cold compress at this time is, first, to relieve pain, and second, if there are ruptured capillaries, it can promote vasoconstriction and minimize bleeding.

4. Fixed brake. After a sprain, it is not advisable to walk on the injured foot, including avoiding landing too early. If it is just a mild sprain, you can bandage the injured part with a tension bandage and pay attention to rest. If you must get down, you should land on your heels. If the injury is serious, or even a fracture, you must go to the hospital to use plaster to fix the foot and limit the movement of the foot to the greatest extent possible, so as to help the fracture heal as soon as possible. The fixed period is generally between one month and one and a half months.

5. Eat a balanced diet. "They say you are what you eat. Since it's a bone problem, then it shouldn't be a bad idea to drink more bone soup, right?" I believe many people think so. However, experiments have long shown that the calcium content in bone soup is negligible, and the vitamin D content is also pitifully small. On the contrary, drinking too much bone soup may cause high blood lipids due to excessive fat intake. The correct diet should pay attention to balanced nutrition, and at the same time, appropriately supplement more foods containing protein and vitamins, such as beans, milk, dried shrimps, vegetables, etc., which can help prevent osteoporosis.

6. Get adequate exercise. After removing the bandage or plaster, you can make a rehabilitation training plan for yourself according to the principle of increasing intensity, such as flexing and extending the dorsum of the foot, which is to exercise the mobility of the ankle joint. Don't practice too hard at the beginning, as you may end up making things worse.

Joint sprain is a very common injury, commonly known as "sprained ankle". In daily life, travel, sports and other activities, ankle sprains are more likely to occur, especially when wearing high heels or thick-soled shoes.

The above is an introduction to how to deal with a sprained ankle. I hope that through the introduction in the above article, you will be able to better deal with similar emergencies in your future life. I hope my reply will be helpful to you.