What to do if your ankle is injured
Ankle injuries are one of the common sports injuries in daily life, especially when exercising, walking or accidentally falling. Among the hot topics on the Internet in the past 10 days, the treatment methods, recovery techniques and preventive measures for ankle injuries have attracted much attention. This article will combine the latest hot topics to provide you with a detailed guide to dealing with ankle injuries.
1. Common causes of ankle injuries
Ankle injuries are often caused by:
| Reason | Proportion |
|---|---|
| Sports injuries (such as basketball, football) | 45% |
| accidental fall | 30% |
| Unsteady walking | 15% |
| other reasons | 10% |
2. Symptom classification of ankle injuries
Ankle injuries can be classified into three levels, depending on the severity of the injury:
| Level | Symptoms | recovery time |
|---|---|---|
| Mild | Mild pain and swelling, but you can walk normally | 1-2 weeks |
| Moderate | Obvious pain, swelling, difficulty walking | 2-4 weeks |
| Severe | Severe pain, inability to walk, possible fractures | More than 4 weeks |
3. Emergency treatment of ankle injuries
According to recent popular discussions on the Internet, emergency treatment after ankle injuries should followRICE principle:
1.Rest: Stop the activity immediately to avoid aggravating the injury.
2.Ice: Apply ice pack to the injured area for 15-20 minutes, once every 2-3 hours.
3.Compression: Use elastic bandage to reduce swelling.
4.Elevation: Elevate the ankle above the level of the heart to promote blood return.
4. Rehabilitation training for ankle injuries
Rehabilitation training is a key step in restoring ankle function. The following are recently popular recommended rehabilitation exercises:
| recovery stage | Recommended actions | Things to note |
|---|---|---|
| Early stage (1-2 weeks) | Ankle flexion, extension and rotation | Move gently to avoid pain |
| Mid-term (2-4 weeks) | Resistance band training, balance exercises | gradually increase intensity |
| Late stage (more than 4 weeks) | Jogging and jumping exercises | Make sure there is no pain |
5. Preventive measures for ankle injuries
Preventing ankle injuries is more important than treating them. The following are prevention suggestions that are hotly discussed across the Internet:
1.Choose the right shoes: Wear supportive shoes when exercising and avoid wearing high heels or slippers.
2.Strengthen ankles: Regularly perform ankle strength training, such as calf raise exercises.
3.Pay attention to environmental safety: Avoid uneven roads when walking, especially on rainy days or at night.
4.Warm up exercise: Warm up thoroughly before exercise to increase joint flexibility.
6. When do you need medical treatment?
Seek medical attention immediately if:
1. The pain is severe and unbearable.
2. Swelling and congestion continue to increase.
3. Unable to walk or stand.
4. Deformity occurs at the injured area, which may be accompanied by fractures.
Although ankle injuries are common, proper treatment and recovery are crucial. I hope this article can provide you with practical help and wish you a speedy recovery!
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