1. Distinguish the severity of the injury. If you can stand upright and walk reluctantly after spraining your foot, it means that the sprain is mild and you can deal with it yourself; if you have severe pain when moving your ankle after spraining your foot and you cannot stand upright or move around, press the painful area on the bone and Gradual swelling may indicate that the bone may be sprained, and you should go to the hospital immediately for radiographs and treatment.
2. Use hot and cold compresses correctly. In the early stages of a sprain, the ruptured small blood vessels are bleeding. At this time, cold compress can be used to shrink the blood vessels and coagulate, thereby controlling the development of the injury. After 24 hours, the bleeding from the ruptured blood vessel will stop. At this time, hot compress can be used to promote the dissipation of congestion around the sprain.
3. Massage the sprained area correctly. In the early stage of a sprain, it is best to continue pressing on the hematoma; after 24 hours, rub the hematoma in all directions with the swollen area as the center.
4. Carry out appropriate activities. In the early stages of a sprain, swelling and pain gradually increase, and activities should be stopped and the affected limb elevated. After the condition stabilizes, as long as it is not painful, you can gradually increase the activity of the ankle.
5. Rational use of drugs. In the early stage of a sprain, there is no need to take internal medicine, and it is not advisable to apply external blood-activating medicine to avoid more blood flow and greater swelling. If necessary, spray the injured area with some "Hao De Kuai" to make it feel more comfortable. After 24 hours, take some Yunnan Baiyao, Dieda Pills, Huoxue Zhitong Powder orally, and then apply Wuhu Dan externally. After the swelling subsides, there is no need to take internal or external medicines.
6. If the bone is sprained, the doctor must pay attention to the following after putting a plaster on it:
1. Do not move the affected foot casually for about 10 to 20 minutes after the plaster is put on. Because the gypsum has not hardened yet, it is easy to deform.
2. During the first 24 hours after the plaster is applied, attention should be paid to the tightness of the plaster.
3. After putting a plaster on the foot, it is generally not advisable to walk on the ground.
4. When wearing plaster in summer, your feet should be placed in a cool place to prevent excessive foot sweat from accumulating in the plaster.
5. When wearing a cast in winter, be sure to keep the affected limb warm and avoid frostbite on the foot outside the cast.
6. If the pain worsens after putting on a plaster, you should ask a doctor for examination in time.
It is something that people often encounter in life. It is called "ankle sprain" in medicine. This kind of trauma is an injury in which an external force causes the foot and ankle to exceed its maximum range of motion, causing the muscles, ligaments and even joint capsules around the joint to be pulled and torn, causing pain, swelling and lameness.
Since the inversion angle of the normal ankle joint is much larger than the eversion angle, when a sprained foot occurs, the foot is usually twisted inward, and the injured part is at the lateral ankle. Many people first rub the painful area vigorously, then wash their feet with hot water to activate blood circulation and reduce swelling, and finally walk and move despite the pain, in order not to "keep the tendons". But practice has proved that it is inappropriate to treat the sprained foot in this way.
Because the local small blood vessels rupture and bleed together with the exuded tissue fluid to form a hematoma, it usually takes about 24 hours to repair and stop the bleeding and exudation. If you rub hard, apply hot compress, wash, and force activities immediately after the injury, it will inevitably accelerate bleeding and exudation while rubbing away part of the blood stasis, and even aggravate the rupture of blood vessels, resulting in the formation of a larger hematoma and making the injured area more swollen. , the pain adds to the pain. What people often say about "preserving tendons" is actually the adhesion of soft tissues after injury, which affects functional activities. This situation usually occurs in the middle and late stages of injury. Therefore, limited activity within a few days after an injury is generally caused by pain that limits activity, rather than "tendon retention" caused by adhesions.
So, what is the correct way to deal with sprained feet in the future?
1. Determine the severity of the injury. A mild sprained foot is only an injury to the soft tissue. A slightly more serious sprain may be a fracture of the lateral malleolus or the base of the fifth metatarsal. Even more serious may be a bimalleolar fracture of the medial and lateral malleolus, or even a trimalleolar fracture. You can deal with mild ones by yourself, but you must go to the hospital to ask a doctor for diagnosis and treatment of severe ones. Therefore, it is very important to distinguish the severity of the injury.
Generally speaking, if there is no severe pain when you move your ankle, you can stand still and walk. If the pain is not on the bones but on the muscles, it is mostly a sprain and you can deal with it yourself. . If you have severe pain when you move your ankle, you cannot stand or move steadily, the pain is on the bones, or you feel a sound from the inside of your foot when you sprain it, and swelling will occur quickly after the injury, especially the tender point high in the middle of the outer ankle or outer toe. If there is a protruding bone, it is a sign of serious injury and you should go to the hospital for diagnosis and treatment immediately. If you are unable to go to the hospital temporarily due to limited conditions, you can temporarily handle it according to the following methods, and then go to the hospital for diagnosis and treatment as soon as possible.
2. Use hot and cold compresses correctly. Hot compresses and cold compresses are both physical therapies, but their effects are completely different. Blood becomes alive when it is hot, and coagulates when it is cold. Therefore, cold compress should be applied when the ruptured blood vessel is still bleeding to control the development of the injury. After the bleeding stops, apply hot compress to dissipate the blood stasis around the injury.
Careful readers must ask, how can we know whether the bleeding has stopped? In principle, the limit is 24 hours after the injury. You can also refer to the following points: first, the pain and swelling have stabilized and will no longer worsen; second, there is little difference in the feeling of swelling when raising and lowering the affected foot; third, The temperature of the injured skin changes from slightly higher than normal to quite similar, which can be used as a basis for the cessation of bleeding.
3. Appropriate activities.
When swelling and pain develop after an injury, do not support your weight while standing or walking. It is best to elevate the affected limb and limit any activities. When the condition stabilizes, the affected limb can be elevated for active activities of the foot and ankle, but activities that can cause severe pain are prohibited. Wait until the swelling and pain gradually subside before walking around. The time should be shorter at first, and then gradually increase after you get used to it.
4. Massage correctly. Before the bleeding stops, it is advisable to continue massaging the hematoma. The method is to press the thenar area with the palm of your hand. The pressure should be tolerable despite the pain. The time is to continue pressing for 2 to 3 minutes, then slowly release, pause for a while, and then repeat the operation. Every 5 repetitions is a stage, and it is more appropriate to do 3 to 4 stages every day. After the bleeding stops, perform the kneading method. Use the thenar eminence or the pad of your thumb to apply a certain amount of pressure to the local area and rub it. The direction is centered on the obvious swelling, and centrifugally rub in all directions around. Do this for 2 to 3 minutes each time. , do it 3 to 5 times a day.
5. Use drugs rationally. Before the bleeding stops, it is not advisable to take orally or externally apply blood-activating drugs. You can spray "Hao De Kuai" on the injured area and take Yunnan blood medicine orally. After the bleeding stops, it is advisable to apply Wuhu Dan externally and take Dieda Wan, Huoxue Zhitong Powder, etc. internally. Later, Chinese herbal medicine can be used for fumigation and washing. If you don’t have any Chinese patent medicine on hand, you can also fry the flour until it turns yellow, mix it with rice vinegar and apply it on the affected area instead of Wuhu Dan. The effect is also ideal. Using a handful of peppercorns and a handful of salt boiled in water for fumigation and washing, instead of Chinese herbal medicine, is also effective. (Professor Peng Hanguang of Union Hospital Affiliated to Tongji Medical College of Huazhong University of Science and Technology)
2 How to prevent sprained feet: Basketball is a very interesting sport. People who like it often participate in it personally, running at high speed and exerting all their strength. The take-off and fierce physical confrontation, we enjoy the relaxation and pleasure brought by this sport. Also, like all competitive sports, you can get injured while playing basketball. Sprained foot is a common sports injury that occurs in many sports such as basketball, football, tennis, badminton, etc. It is particularly common in basketball. The general understanding of sprained ankle is that when taking off and landing, the outside of the foot touches the ground first, causing the ankle to turn sideways. For many professional basketball players, sprained feet are basically a common occurrence, and few have never experienced sprained feet. Even for amateur basketball enthusiasts, sprained feet are very common. Therefore, it is very necessary to fully understand your physical condition and master the correct prevention methods.
1. How to judge whether you are a player prone to sprained feet?
This has been rarely studied before, even by doctors of professional sports teams. So how do you tell if you are a player prone to sprained ankles? By height? By weight? By position on the field? By age? Or gender or something else? There is a traditional belief that centers who fight inside are prone to sprained feet because of their tall stature, heavy weight, and easy imbalance of center of gravity. There is also a view that players who often break through from the outside can easily sprain their feet due to quick take-off and twisting of the body. So what kind of players are prone to sprained feet? There are three simplest ways to judge:
The first one: whether it is a splayed foot (often an X-shaped leg). When players take off and land, the balls of their feet land first. For players with splayed feet, the foreballs of their feet bend inward during exercise. In this posture, when running and landing, the center of gravity of the body will be placed on the outside of the forefoot, which will objectively increase the weight of the body. The probability of losing center of gravity. On the contrary, when a foot with an external splay (often an O-leg) lands, its center of gravity is biased toward the inside of the sole of the foot, making it less likely to lose the center of gravity.
Article 2: Take off your shoes and look at the wear and tear of your soles (preferably men’s leather shoes that have been worn for a period of time). The fastest wearing areas are where you are used to exerting force and where your center of gravity is most concentrated. place. The key part to pay attention to here is the heel of the sole. Players who wear the outside of the heel quickly indicate that they are accustomed to landing on the outside of the heel first during daily walking and walking, with the center of gravity tilting toward the outside of the ankle. This walking habit will be manifested as an extroversion of the center of gravity on the sports field. , it is relatively easier to sprain your feet; on the contrary, if the center of gravity of the inside wears faster and is tilted to the inside, it is less likely to sprain your feet.
Article 3: Look at the shape of the toes and soles of the feet. The longer the toes grow, the higher the sensitivity of the foot when it lands on the ground, the stronger the self-regulation ability, and the less likely it is to sprain the foot. In addition, The further back the little toe grows, that is, the shape of the foot is more "pointy", the less likely it is to be injured.
We can list two players to illustrate:
Wang Zhizhi: Since his debut, Da Zhi’s ankle has never seemed to be idle. As early as the 1997 Asian Youth Championship semi-finals, he sprained his ankle. , long-term ankle injuries when he was with the Clippers in the NBA era, and several sprains after returning to China after "Saving Soldiers"... Da Zhi is a very typical pigeon-toed.
LeBron James: After looking at the center, let’s look at the guard. The only record of James’ sprained ankle is that he sprained his ankle during a breakthrough at the end of last season. He was allowed to fly around in the rest of the time, but rarely sprained his ankle. sprain. Many people feel that Zamus lacks beauty when flying. In fact, the reason is the feet that open outward in the air. Zams is a very typical Chinese character.
Of course, I am by no means denying the experience accumulated by predecessors. Judging whether a player is susceptible to ankle injuries cannot rely solely on the above points. Various traditional judgment concepts have their own To a certain extent, everyone should analyze and protect themselves based on their own specific circumstances.
How to avoid spraining your ankle while playing basketball is a matter of opinion and wisdom. Many people have their own ways to prevent it, but some of them are obviously wrong dogmas and judgments that have harmed many people and should be corrected. and pointed out. In addition, we must face up to the fact that sprained ankle is a sports injury that cannot be avoided 100% by anyone or by any thoughtful and meticulous protection. We can only prevent and protect our ankles through correct understanding and effective protection.
2. How to correctly choose a pair of shoes to avoid sprained feet?
My views on the protection of shoes may be somewhat different. Today’s sneaker reviews mainly come from netizens’ spontaneous comments based on their interest in sneaker culture. Since everyone is dominated by the strong public opinion of sneaker brand manufacturers, the evaluation is Evaluations on sneaker protection are mostly limited to what technology the sneakers use, what materials they use, whether they are high-top or low-top, etc. I want to start from the appearance design and stability of the shoe, and try to express it from other angles. Let’s take a comparison with an example
Comparison 1: Let’s look at two pairs of shoes, a pair of flat cloth shoes and a pair of women’s high heels. Which pair is more likely to sprain your feet?
Everyone will choose women’s high heels. Haha, common sense tells us the answer. It seems that we can get it without thinking at all. So let us put aside common sense and carefully analyze the characteristics of the two pairs of shoes. You will find that: the soles of flat cloth shoes are thin, and the feet are closer to the ground after wearing them. The heels of high heels are high, and the body is lifted after wearing them. On the sole surface of the heels of high heels, the soles of flat cloth shoes are significantly wider than those of high heels. Combining these two points, we can summarize and draw the conclusion 1: Shoes with thin soles and wide soles are less likely to sprain your feet.
Comparison 2: Look at two pairs of shoes, a pair of men's leather shoes and a pair of men's military short boots. Which one is more likely to sprain your feet?
Military booties should be our answer. Military boots provide an absolute package for the ankle, and rely on external forces to limit the twist of the ankle during walking, keeping the ankle in a relatively fixed posture to achieve the purpose of protection. Conclusion 2: Strengthening the ankle wrap will prevent sprained feet.
Comparison 3: Finally, look at two pairs of shoes, a pair of flat cloth shoes and a pair of women's high-heeled leather boots. Which one is more likely to sprain your feet?
Obviously, although leather boots strengthen the wrapping of the ankle, women's high-heeled leather boots are more likely to sprain their feet. This principle is like putting a teacup and a plate on the table, the teacup will definitely As easy as flipping over a plate. Here’s our final conclusion: Shoe balance is more important than ankle wrap. Sorry for reading so much "nonsense", but without the first two examples, the importance of the third example cannot be highlighted. Some people may think that the above is far-fetched, but you will definitely agree with another point of view: no matter how good the sneakers are for wrapping the ankle, the effect is not as good as the real effect of bandaging. There is no doubt about this point of view. Balance and stability cannot be provided by any other equipment to the ankle. Therefore, providing good balance and stability to the body is necessary for a pair of basketball shoes with excellent ankle protection capabilities. Balance and stability determine a pair of basketball shoes. life.