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What is an ankle sprain? My ankle is something we often meet in outdoor activities. It is called medically? Sprained ankle? . This kind of trauma is that the ankle joint is subjected to external force exceeding its maximum range of motion, which leads to the pulling and tearing of muscles, ligaments and even joint capsules around the joint, resulting in pain, swelling and claudication. Because the normal ankle varus angle is much larger than the valgus angle, when you sprain your ankle, your foot is usually varus, and the injured part is on the outside of the ankle.
Expert reminder
After ankle sprain, stop exercising immediately, try not to walk around the injured foot, and remember not to massage or massage casually, so as to avoid improper stress on the foot, which will affect recovery or sprain again. In terms of treatment, we should not only work hard at the first step of first aid, but also find out the degree of injury and carry out follow-up treatment. In order to avoid sequelae such as habitual sprain in the future.
How to deal with outdoor ankle sprain 1 Ankle joint is easily injured in the following four situations. As long as the legs are separated, the ankle joint may be injured. In daily life, there are four main reasons for ankle injuries:
Insufficient preparation before exercise, no joint movement;
Shoes are too big or too small;
Lack of concentration when running and jumping on the obviously uneven training ground;
Walking at night, poor visibility, stepping on the air? Causing ankle injuries.
Second, ankle injuries generally have the following types. Please enter three types of titles:
Mild injury, mainly manifested as ankle pain after injury, can not continue to carry out high-intensity activities;
Moderate injury, mainly manifested as ankle pain, swelling, subcutaneous congestion, unable to carry weight or walk;
Severe injury, in addition to the performance of moderate injury, can also appear joint deformity, can not take the initiative to move.
Three. Internationally recognized principles of first aid? Rice? (rice):
This? Rice? We didn't eat. First aid for sprained ankle? Rice? what's up Rice? Principle: rest, ice compress, oppression and elevation of the affected limb.
Rest: Stop exercising immediately, especially don't let your ankles move. It means to fall down after spraining your foot, and don't compete, so as not to let the injured part bear the weight and avoid aggravating the injury.
Cold compress (ice): the ice pack should be placed in the most painful place for 20-30 minutes at a time, only once in 24 hours, and it usually takes 2-3 hours to have a good effect. Ice pack can stimulate vasoconstriction and reduce interstitial fluid, thus achieving the effect of detumescence and hemostasis.
Compression: It can be made more stable by dressing the braking wound. But don't wrap it too tightly, so as not to hinder blood circulation and affect recovery.
Elevate the affected limb: raise the leg slightly above the heart to reduce the blood flow to the injured part and reduce internal bleeding or tissue fluid exudation from the injured part. Conducive to swelling.
Fourth, the correct first aid implementation sequence.
Immediately stop walking, sports and other activities, take a sitting or lying position, and at the same time, use clothes, backpacks, etc. Foot pads to promote venous return, thus reducing swelling and pain.
Under the condition that the skin is not damaged, immediately apply an ice pack or a cold towel locally to make the capillaries contract, so as to reduce bleeding or exudation, thus reducing swelling and pain.
Cold compress should also pay attention to methods. Generally, after an injury, apply an ice pack for 20 minutes every one to two hours. It is best to separate the ice pack from the skin with towels and bandages. If there is no ice pack, it is also helpful to soak the ankle directly with bottled cold water (the injured part is soaked with 10℃ ~ 15℃ cold water). When not cold, raise your feet as much as possible to promote blood circulation and reduce ankle swelling; High-top shoes and bandages can effectively help fixation, reduce local stress and effectively prevent re-injury.
At the same time or after cold compress, bandages, triangular towels and other fabrics can be used to compress around the ankle joint. You can also use a few wide tapes to stick and fix the ankle joint from the sole to the instep to reduce the range of motion. Regardless of dressing or sticking with adhesive tape, the injured lateral malleolus should be turned into varus or the injured medial malleolus should be turned into varus, so as to reduce the traction on the injured collateral ligament or muscle, thus alleviating or avoiding aggravating the injury.
If a fracture has occurred or is suspected, two boards or cardboard (books are also good) with a length of about 30 cm should be placed inside and outside the injured part, and cotton pads, towels or clothes should be added to the injured part, and then the two boards should be fixed and ligated with bandages or triangular towels. If it is an open fracture, the fracture should be fixed after pressure dressing to stop bleeding. If it hurts, you can press Yanglingquan, an acute injury point, to relieve the pain.
24 hours after the injury, hot compress. Soak your feet with warm water for 20 minutes 2-3 times a day to promote local circulation and help injured soft tissues. Including the repair of ligaments and muscles.
When the situation is serious, it is best to send the wounded to the hospital with a single frame for further diagnosis and treatment. Call the emergency number 120 when necessary, and ask professional emergency personnel for further treatment.