Picture of a girl's ankle being swollen

When you go out to play or exercise, if you are not careful, you may sprain your ankle. Don't take it lightly when you sprain your ankle. So what should we do if we sprain our ankle and find it swollen? What methods can we use to prevent sprains in our daily lives? What should we pay attention to? Let's take a look at it together.

What should I do if my ankle is swollen?

1. If you sprain your ankle, your foot will swell immediately and the pain will make you sweat. It is recommended that you go to the hospital to take a video to see if there are any bone injuries. If you injure your bones, be sure to follow the doctor's advice for treatment.

2. A mild sprain will only hurt after a while, so don't take it too seriously. However, you don't need to move the sprained foot for the time being. You can sit down and rest for a while, and then massage it slowly and forcefully.

3. After returning home, you can use a cotton towel to apply ice, which will reduce the swelling quickly. It is best to apply it five to six times within a day of spraining your ankle. It is to control the bleeding in the capillaries as soon as possible.

4. If it is very painful, you can use some sprayers to help relieve the pain, and some can also help promote blood circulation.

5. You can start applying hot compress after one day. Once in the morning, noon and evening, use a little hot water for hot compress, which can promote blood circulation and remove blood stasis. After a few days of this, the sprained area will slowly recover.

Tips to prevent sprained ankle

Please try to move on a flat surface as much as possible. When walking in areas with many obstacles or very slippery areas, you should be extra careful to prevent falls.

Try to reduce the wearing of high heels. Wear some flat-heeled, comfortable shoes, especially when exercising, be sure to choose shoes suitable for this sport. When the sole is worn or one side of the heel is damaged and lowered, it should be replaced immediately.

Do proper warm-up and stretching before exercising, and it is best to do appropriate stretching every day to maintain good flexibility.

Avoid exercising when you are tired or feeling unwell (such as pain).

If necessary, perform kinesio taping or wear a supportive knee brace before activity to improve knee stability.

If you have time, do appropriate muscle tension training around the knee every day to enhance the protective function of the surrounding muscles on the knee joint and prevent sprains.

Simple and convenient muscle training around the knee joint

Perform each posture and change between postures in sequence. This cycle allows the body to move horizontally to the right. According to the actual range of activity, you can appropriately change direction and move to the left, alternating up and down. The movement requires slow and well-controlled movements, with the knee joint moving as much as possible while ensuring balance. Train until you feel tired, which can exercise the endurance of the muscles around the knee joint.

Common problems with sprained ankle

1. After spraining your knee, do not get out of bed or carry any weight too early to avoid hindering rehabilitation treatment. Generally, you have to wait 7 to 10 days until the sprain is basically healed before you can slowly start hiking.

2. When sleeping, the affected foot can be elevated with a pillow to reduce swelling. Be careful when walking. When going downhill or stairs, the plantar flexion angle of the foot should not be too large to avoid spraining.

3. You need to be more careful when walking in daily life, especially girls who like high heels need to be more careful.

4. Use long gauze to fix the knee joint and try to avoid frequent movements of the affected area to speed up the healing process.

5. Do not massage within 24 hours after injury. Apply ice repeatedly 3 to 5 times, preferably once every 2 hours. This is because some capillaries are still in a ruptured state 24 hours after the sprain, and ice compresses will cause blood vessels to contract.

6. You can use some spray to help promote blood circulation and relieve pain.

Summary: Through the above article, we know the solutions to sprained ankles. I believe that after reading it, everyone will have a certain understanding of these. At the same time, the above article also introduces to everyone the tricks to prevent sprained ankles in daily life. After reading it, everyone must remember these methods. This can also be regarded as a little knowledge in daily life. If you sprain your ankle, why not use the above methods to treat it.