How to get better quickly if your foot is swollen due to twisting?
Sprained ankles are a common sports injury in daily life, especially when exercising, walking or wearing high heels. After an ankle sprain, swelling and pain are the main symptoms, and how to recover quickly has become a concern for many people. This article will combine the hot topics and hot content on the Internet in the past 10 days to provide you with scientific and effective handling methods.
1. Common causes of sprained ankles
An ankle sprain is usually caused by the ankle joint suddenly turning inward or outward, causing the ligaments to be overstretched or torn. Common reasons include:
| reason | Proportion |
|---|---|
| Sports injuries (such as basketball, football) | 45% |
| Walking or running | 30% |
| Wear high heels or unstable shoes | 15% |
| Other accidents (such as falls) | 10% |
2. Emergency treatment after sprain (RICE principle)
The first 48 hours after a sprain is the golden processing period. Following the RICE principle can effectively reduce swelling and pain:
| step | Specific operations | effect |
|---|---|---|
| Rest | Stop activities immediately to avoid aggravating the injury | Reduce further damage |
| Ice | Apply ice for 15-20 minutes each time, 1-2 hours apart | Reduce swelling and pain |
| Compression | Use an elastic bandage to bandage appropriately | Reduce swelling |
| Elevation | Elevate the affected limb above the level of the heart | Promote blood return |
3. Reference for recovery time after sprain
Recovery time varies depending on the severity of the sprain:
| degree of sprain | symptom | recovery time |
|---|---|---|
| Mild (I degree) | Mild pain and no or slight swelling | 1-2 weeks |
| Moderate (II degree) | Significant pain and swelling, limited movement | 3-6 weeks |
| Severe (III degree) | Severe pain, severe swelling, and inability to bear weight | More than 6 weeks |
4. Practical tips to speed up recovery
1.Timing of hot compress: Hot compress can be used after 48 hours of sprain to promote blood circulation.
2.moderate activity: Gradually carry out ankle activities within the pain range to avoid joint stiffness.
3.diet conditioning: Eat more foods rich in protein and vitamin C to help tissue repair.
4.Rehabilitation training: The following simple exercises can be performed during the recovery period:
| training name | method | frequency |
|---|---|---|
| Ankle circles | Rotate ankle clockwise and counterclockwise | 3 groups a day, 10 times each |
| calf raise exercises | Hold on tiptoes for 5 seconds and then put down | 2 groups a day, 15 times each |
| resistance training | Perform internal and external inversion exercises with elastic bands | 2 groups a day, 12 times each |
5. Situations requiring medical treatment
You should seek medical treatment promptly when the following situations occur:
1. Unable to bear weight or hearing a "pop" sound when injured
2. The pain is severe and lasts for more than 48 hours
3. Severe swelling and abnormal skin color
4. The injured area is obviously deformed
5. Repeated sprains or slow recovery
6. Recommendations for preventing ankle sprains
1. Warm up thoroughly before exercise, especially ankle joints
2. Wear suitable sports shoes that provide adequate support
3. Be extra careful when walking on uneven roads
4. Strengthen the muscles around the ankle joint
5. People who have sprained themselves before may consider using an ankle brace.
Most ankle sprains can be effectively recovered through the above methods. Remember, proper early management and appropriate rehabilitation are key. If symptoms persist or worsen, always seek professional medical help.
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