What to do if the instep ligament is strained? It turns out this is the way to deal with it

Instep ligament sprain is a ligament sprain that is more common among football enthusiasts and has a great impact on people's sports. So, what should you do after instep ligament sprain? Most people don’t know much about this. In fact, there are four ways to deal with ligament sprains on the instep. First, you should stop exercising immediately and rest in time.

1. Treatment methods

1. Rest, stop exercising immediately, and do not put weight on the injured joints.

2. Apply cold compress. Ice or other cold compresses can help reduce pain and swelling because lowered temperature reduces blood circulation. Apply cold compress for 15 to 20 minutes at a time, three to four times a day.

3. Oppression. Applying pressure to the injured area with a bandage or other methods can reduce bleeding and bruising. The bandage should be just tight enough that you can feel the pressure but not enough to cause numbness or ischemia in your extremities.

4. Raise the affected limb. The main purpose of elevating the affected limb is to reduce swelling and improve blood return.

2. Dietary principles

1. Generally, soft tissue injuries are accompanied by qi stagnation and blood stasis. You can choose foods that have the effects of promoting qi and blood circulation, removing blood stasis and relieving pain, such as Panax notoginseng, scallion, tangerine peel, rose, crab, rapeseed, arrowhead, eggplant, hawthorn, etc. But be careful: if there is bleeding, it should not be used.

2. If the injury lasts for a long time, there will often be deficiency symptoms. It is advisable to choose foods that nourish the liver and kidneys, such as grapes, black beans, pork, mutton, rabbit meat, etc.

3. Natural high-quality plant protein + vitamin C + calcium and magnesium tablets will form collagen to help you recover faster. Avoid eating ginger, use western medicine with caution, and excessive activities are not recommended.

3. First aid measures

After a joint ligament is sprained, there will be local swelling, pain, tenderness, and if there is subcutaneous bleeding, a cyanotic area may be seen. It is very important to treat joint ligament sprains correctly in the early stages. Because ligament tissue is not easy to regenerate and recover, if it is not treated properly or misdiagnosed and turns into a chronic disease, it may leave functional impairment and be prone to sprain again in the future. After an acute injury occurs, activity should be stopped immediately to reduce bleeding. Immediately flush the injured area with cold water or apply ice to the affected area to stop the bleeding. Then cover with a bandage and apply pressure to prevent swelling. If the ligament is completely ruptured or a fracture is suspected, a doctor must be asked for further examination and treatment after the pressure bandage. After 24 to 48 hours, the internal bleeding at the injured site has stopped. At this time, you can use a warm towel for hot compresses or massage to reduce swelling and promote blood absorption. When applying warm compresses, the temperature should not be too high, the time should not be too long, and the massage should not be too heavy, so as not to aggravate exudation, edema or rebleeding. In order to promote the recovery of joint function, attention should be paid to the combination of movement and stillness, and early activities should be carried out without feeling pain. Then use Panax notoginseng blood-activating ointment and apply it to the affected area to promote blood circulation, remove blood stasis and promote soft tissue regeneration. After basic recovery, strength exercises should be done on the muscles around the joints to improve the relative stability of the joints.