correct way to deal with a sprained ankle while running


A sprained ankle, medically termed 'ankle sprain,' occurs when excessive external force causes the ankle to exceed its normal range of motion, leading to muscle or ligament strain, resulting in tearing pain and swelling. The internal bleeding caused by the strain forms a hematoma, so it takes about 24 hours for a sprained ankle to gradually recover. During this time, avoid applying heat or massaging immediately, as it will worsen the swelling. So, what is the correct approach?


1. Assess the injury




If you exercise regularly, you are likely familiar with these situations. However, after spraining your ankle, you should still observe whether it is a minor sprain (soft tissue injury) or a more severe ankle fracture. If a fracture is present, seek medical attention immediately. Delaying treatment or misjudging the injury can lead to serious consequences, so identifying the severity of the injury is crucial.


How can you determine if it's a fracture? If you experience any of the following: inability to stand, a sound from the ankle when twisted, or tenderness on the outer ankle or the prominent bone on the outer foot, it is a severe injury. Please seek medical attention immediately.


2. Hot or cold compress?


After spraining your ankle, the blood vessels are ruptured, so apply a cold compress immediately. Using a hot compress will only worsen the swelling. Only when internal bleeding has stopped can you alternate between hot and cold compresses to reduce swelling. Typically, this can be ensured after 24 hours.


3. Massage




Within 24 hours of a minor sprain, you can use massage to alleviate swelling and pain. Apply your palm to the hematoma area and press with tolerable pain for 2 to 3 minutes, repeating the process. Five massages constitute one session, and you can do 3 to 5 sessions a day.


4. Recovery


In the days following a sprain, it is best to elevate the injured foot to aid blood circulation and avoid strenuous activity until the ankle stabilizes. Additionally, men should avoid turning the ankle in the direction that causes pain during recovery, as this will worsen the condition and prolong recovery time.


(Source: Sohu, please inform for deletion if infringing)
Created: 2016-01-19 06:50:54