Sprains
Use an ice pack within 48 hours of a sprain - then alternate between hot and cold.
Try to avoid using the sprained muscle while it is still painful. When the pain subsides, slowly begin to do some moderate restorative exercises.
Specific implementation:
1. Acute phase
First of all, the severity of the injury must be distinguished. Generally speaking, if the sprained area hurts when you move, but it is not severe, it is mostly soft tissue damage and you can treat it yourself. If you have severe pain when you move, cannot stand or move, pain is on the bones, there is a sound when you sprain, rapid swelling after the injury, etc., this is a sign of a fracture, and you should go to the hospital for diagnosis and treatment immediately. Within 48 hours after an ankle sprain, ice, elevation and compression should be used for emergency treatment. The patient can first apply compression with an elastic bandage or an inflatable immobilizer to prevent further swelling. At the same time, the patient can elevate the lower limbs to increase venous blood return to prevent swelling. This is the best time to apply ice. Wrapping ice cubes in a towel or moistening a towel with cold mountain spring water in summer is the simplest ice compress appliance. The purpose of applying ice is to prevent internal bleeding from continuing. The frequency of cold compresses should be determined according to the specific situation. Mountain climbing activities can be carried out at a rate of 20 minutes per hour, but frostbite must be avoided. Use hot and cold compresses correctly. Hot compresses and cold compresses are both physical therapies, but their effects are completely different. Blood activates when exposed to heat and coagulates when exposed to cold, so it is advisable to apply cold compresses in the early stages of injury to reduce local hematoma; applying hot compresses after the bleeding stops can accelerate the dissipation of blood stasis around the injury. Generally speaking, heat compresses should be used 24 to 48 hours after the injury.
Elevation and cold compress
You can also wrap a thick layer of cotton around the joint and wrap it with an external bandage to reduce swelling.
If it is an ankle sprain and no medical staff is present to handle it, you can tie a figure-8-shaped bandage directly on the shoe without taking off your shoes and socks.
2. Subacute phase
Physical therapy can be started during this period, mainly ultrasound and transcutaneous electrical stimulation. Patients can soak the affected area in hot water at home, and it will not hurt in the water. Move gently within the range for 5 minutes, then soak in cold water and stand still in the water for one minute. Repeat this process alternately with hot and cold, but at the end you also soak in hot water. It is best to wear ankle braces when walking. Some drug treatments can be carried out at this time. You can put a plaster on the injured area or apply swelling-reducing powder (30 grams of hibiscus leaves, 10 grams of adzuki beans, and 3 grams of Glauber's salt powder, grind it into fine powder, add honey or white wine to make a paste, apply it on the affected area, change it once every 2-3 days ) At the same time, Diedai pills can also be taken orally. Before applying the medicine, you can massage the injured area and gently rub it with the thumbs of both hands from bottom to top, which can relieve pain and reduce swelling.
3. Chronic stage
You can start jogging in small steps or move the sprained area. It is best to wear ankle braces or taping before running, and you can also practice running figures, but you cannot jump if you have an ankle sprain. Generally speaking, it's okay to jump on it, but it's easy to twist it when you come down. Even with proper treatment, it is best to wait six weeks before gradually returning to your original level of exercise. Exercising the calf and foot valgus muscles before this is the key to ensuring that it is no longer twisted.