How to protect the injured ankle? Is there any equipment that can be protected?

Ankle sprain is the most common sports injury. Most of the reasons are that the body loses its center of gravity, and it appears when stepping on someone else's feet when landing or when the feet are tripped. When spraining, local joint swelling and pain will occur, and even fracture will occur in severe cases. First, fix the ankle joint with elastic bandage, apply ice to the wound, and then fix the ice pack and ankle joint with bandage. Second, after a few minutes of fixation (about 3-5 minutes), you can take off the bandage first. At this time, the swelling of the injured part is not obvious, and the muscle spasm is also light. You can do a simple inspection first. Third, the purpose of the examination is mainly to determine the possibility of fracture or dislocation and the degree of ligament injury, so as to determine the next treatment. Fourth, examination method: (1) Pay attention to the location of pain tenderness point, swelling degree and joint deformation. (2) Eversion and eversion test: Turn the ankle inside out and check the degree of lateral ligament damage (whether the lateral range of motion of the ankle becomes larger or looser when everting). Then evert the ankle joint and check the injury degree of the medial ligament. (3) Front drawer test: Hold the upper end of ankle joint with one hand and push it backward, and hold the heel with the other hand and pull it forward to check whether the range of motion becomes larger (compared with the healthy side). (4) If it is only a slight sprain, you can continue to apply ice and pressure to raise the affected limb. If it is a serious sprain, it should be sent to hospital for treatment. 5. In ankle rehabilitation; There are seven different stages from ankle injury to complete recovery: the first stage: from injury to swelling no longer aggravated; The second stage: from no swelling to normal walking without pain. The third stage: from normal walking without pain until the swelling disappears completely. The fourth stage: the swelling disappears completely until 75% of the ankle joint has no pain in all directions. The fifth stage: from 75% ankle joint range of motion painless to 75? Until muscle strength. The sixth stage: from the recovery of 75% muscle strength until the ankle joint movement in all directions is completely painless. The seventh stage: ankle joint movement in all directions is completely painless until the muscle strength of 100% is restored. Rehabilitation treatment: ice compress: put it in a plastic bag filled with crushed ice or ice water, and apply it to the affected area every 4 hours for 20 minutes when awake. Lift: when you don't need to move, lift the injured ankle, at least above the waist. Compression: wrap the injured part with elastic bandage, not too loose or too tight. If it is too loose, it will fall off easily. If it is too tight, it will make your toes swell and hinder blood circulation. Take crutches: Take crutches to help you walk. The injured foot can't touch the ground at all, or touch the ground slightly, and support your weight in a painless range. But you can't land on your toes first, because your feet are prone to varus sprain. You must let your heel (that is, heel) land first, and then the whole sole land, just like walking normally. Spa: Use "alternating hot and cold spa". The method is as follows: First, soak the affected part in the range of 38-40 degrees Celsius for 4-6 minutes. Immediately soak in 10- 16℃ cold water 1-2 minutes. Then return to the hot water for activities (as described in 1). Do this five times alternately. Be sure to soak in hot water for the last time. Then raise the affected part, move for 5 minutes, and then tie elastic bandage. The above 1-6 is a complete (alternating hot and cold spa). After 2-3 times a day, the swelling can be completely reduced in about 1-2 weeks. There are three principles: (1) soak in warm water for the first time and for the last time. (2) It is best to move your ankle when soaking in warm water, but you should still move within the painless range. (3) Warm water immersion takes longer than cold water immersion. Soaking in warm water takes longer than soaking in cold water. Move your feet: within the range of no pain, try to do all-round ankle activities, such as up and down or left and right activities, or practice as letters such as ABCD. Protection: When walking, use the fixed patch to protect the ankle. Ordinary people can use a sheath instead. Reaction: apply force to the ankle with both hands, and use the strength of the ankle to react. Don't be pulled by your hand. Isotonic exercise: using ankle strength to resist external rubber band resistance is equivalent to a muscle strength training. Isokinetic muscle strength exercise: Use a special' isokinetic exercise' training machine to strengthen the muscle strength of the pedal in all directions, upward, downward, inward and outward. Go quickly: you can speed up your walking at will, without pain or lameness, but you still have to follow the ground first. Running: Start with jogging, gradually increase the running speed, and finally sprint. Run in circles: (turn 45 degrees) Take the distance of 20 meters as an' 8' length, run in circles for 45 degrees, and the speed will change from slow to fast. Run in circles: (turn 90 degrees) Take the distance of 10 meter as an' 8' length, run in circles for 90 degrees, and the speed changes from slow to fast. Special skills training. After reading the above article, everyone should learn some skills to deal with sprains. Here, I briefly summarize the main points of treatment and recovery of sprain: (1) If there are conditions at the scene, ice should be applied immediately, and you should be sent to the hospital or go home for treatment according to the situation; (2) If there is no time to ice, edema will definitely appear on the same day or the next day. It is suggested that Chinese medicine be used to treat and elevate the injured leg. (3) Try not to let the injured foot touch the ground before there is obvious swelling, and keep the injured foot elevated (generally higher than the heart) if possible. At the same time, you can use that kind of infrared baking lamp to apply Chinese medicine immediately after baking, which is more conducive to the absorption of drug effects and helps to disperse silt. (4) According to the swelling, you can walk on the ground with crutches after two or three weeks. If there is no obvious edema in the foot, it means that the peripheral nerves of the foot have recovered. At this time, you can use the hot and cold water therapy mentioned above to help you recover. Personally, I feel that this method works well! Until you can walk alone without crutches.