Ankle sprains are a common injury in basketball. In medicine, this is called an ankle sprain. Sprains often happen in everyday life, it would not be an exaggeration to say that each of us is faced in life with varying degrees of sprains.
In fact, treatment after first sprain is most important. After treatment, ankle joint can be completely restored without leaving any consequences. Habitual ankle sprain and intractable pain in ankle joint will later develop into secondary arthritis.
After an ankle sprain, if swelling is very noticeable, there is abnormal pain and inability to move, I suggest dealing with it according to following procedure:
First, you should first go to Orthopedics or Emergency Department of hospital to be examined for fractures or ankle ligament injuries. If there is a fracture or damage to ligaments, then appropriate treatment should be taken according to degree of fracture and damage to ligaments; if not, then continue with next treatment process.
Second, elevate affected limb above heart, which helps return blood to lower limbs and can reduce foot swelling and pain. The height of lower extremities is also special, you can put entire pillow under calf evenly or put something on heel, instead of supporting calf with one point of support, which does not contribute to return of blood.
Third, apply cold compresses for 48 hours after injury to reduce blood flow to lower extremities, reduce internal bleeding, and reduce swelling. Apply ice packs for about 15 minutes at a time and apply cold compresses every 1 to 2 hours. Place a layer of towel under ice packs to prevent frostbite.
Fourthly, elastic bandage is used to wrap ankle joint. The elastic bandage also promotes detumescence and does not protect and support ankle joint. Therefore, it is not recommended to wear an elastic bandage when working in field. An elastic bandage is recommended to be applied 24 hours after injury.
Fifth, rest and avoid activities on ground. After an injury and during recovery period, do not continue to walk reluctantly, which will aggravate injury and swelling of ankle joint.
Sixth, a hot compress. 48 hours after injury, you can replace cold compress with a hot compress. You can use a hot towel for a hot compress and be careful not to burn your skin.
Seventh, right amount of ankle activity. When swelling subsides, you can train ankle joint in an unloaded state. The range of activity should not be too large, and this should be done step by step. This not only helps to reduce swelling, but also trains surrounding muscles.
Eighth, in terms of medications, you can take dehydrating drugs and non-steroidal drugs by mouth, which can reduce swelling and relieve pain; as for topical patches, they are not recommended because local skin conditions after trauma are bad and topical patches can exacerbate local skin damage.
For a normal foot sprain without fractures or injury, after above treatment, swelling may be almost gone in about a week, after which you can gradually increase your activity and gradually return to normal activities.
Why do you often dislocate your legs? In addition to accidents and ankle strength, it is very likely that you will return to court after old sprained ankle does not heal. For this kind of children's shoes, it is recommended to perform following ankle strength training at regular times, and wear ankle bandages during game in future. If you have unfortunately just sprained your ankle, be sure to do a thorough rehabilitation workout, and be sure to do it step by step in moderation after your ankle is free to move!
Here are some training methods to strengthen ankle
Strengthen your ankle by stepping on a golf ball
2. The sole of front foot touches ground and rear foot is held high
Increases ankle stability and can be used as a warm-up
3. Move the forefoot forward and backward
Feet move back and forth
Move outside of your foot back and forth
Move the inside of your foot back and forth
4. Lunge forward
Increase ankle and hip strength, which can be used as a warm-up
5. Fixed Ankle Stabilization Training
Increase stability of ankle joint by swinging opposite leg, standing on one leg
6. Training with equipment
Achieve complex ankle strength through use of unstable equipment
7. Power Bar Auxiliary Training
Use power bracelet stretch effect to strengthen your ankles
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May 15, 2023