1. How long can I dance with a sprained ankle
After spraining my foot, I suggest not to overwork for at least a month, including dancing. Because once the foot is sprained, if the ligament does not recover well, it is easy to be sprained later.
If ankle sprains are not well treated, they will leave behind long-term instability and swelling of the ankle. Long term instability of the joint will wear away the cartilage on the joint surface, and the cartilage is non renewable. After the cartilage is damaged, it begins to produce pain, which causes inflammation of the joints. Joint deformity occurs after gradual aggravation. The deformity in turn will aggravate the destruction of joints.
If patients still have recurrent sprains after more than three months, they need to go to the hospital for treatment. Most patients need ligament repair or ligament reconstruction surgery.
2. How is ankle sprain treated
2.1 application of anti-inflammatory traditional Chinese Medicine
When a female friend sprains her ankle carelessly due to wearing high-heeled shoes, she can apply external Chinese medicine to the sprained part for anti-inflammatory treatment. This is because the symptoms of sprained shoes are relatively mild, and anti-inflammatory treatment with Chinese medicine can solve the symptoms of poor blood circulation and nerve compression.
2.2 acupuncture and moxibustion dredges meridians
Ankle sprains are prone to swelling. This is because there are many tendons in the ankle. If not treated in time, the blood in the channels and collaterals will be blocked and swollen. At this time, acupuncture and moxibustion on the relevant acupoints in the ankle and calf can promote blood circulation, dredge the channels and collaterals, and eliminate the swelling of the feet and ankles.
2.3. Oral Chinese medicine to promote treatment
In addition to the above two traditional Chinese medicine treatments for ankle sprains, we can also choose to take Chinese patent medicine orally to treat ankles. Experts say that for ankle sprains, bone setting purple gold pill can be used to promote blood circulation at the injured part. In addition, after taking Chinese patent medicine, it can also be combined with massage and massage to alleviate the congestion of the sprained part.
3. How to care for ankle sprain
3.1 rest
It is necessary to stop exercise immediately and take a proper rest. The injured joint cannot be allowed to bear any more weight.
3.2. Lift the affected limb
The main purpose of raising the affected limb is to reduce swelling and promote blood reflux. After 24-48 hours, the internal bleeding at the injured part has stopped. At this time, warm towels can be used for hot compress or massage to reduce swelling and promote blood absorption.
During warm and hot compress, the temperature should not be too high, the time should not be too long, and the massage should not be too heavy, so as not to aggravate exudation, edema or rebleeding.
3.3 pressure
Pressing the injured part with bandages or other methods can reduce bleeding and congestion. The tension of the bandage should be moderate, so that you can feel the pressure without making your branches numb or ischemic.
3.4 cold compress
Ice or other cold compresses can help reduce pain and swelling, because lowering the temperature can reduce blood circulation. Cold compress for 15 to 20 minutes each time, three to four times a day.
How to recover from ankle sprain
At the primary stage of ankle sprain, braking is the main method. After the ankle joint is fixed with plaster and braces, lower limb muscle exercises, including straight leg improvement exercise and foot stretching exercise, are carried out. After one month or so, the braking is removed and functional exercises, including normal walking exercise and muscle strength training, including heel lifting, mobility exercise, finger hook foot lifting, heel lifting, that is, heel lifting, are carried out to exercise the muscle tissue around the ankle joint and the muscle strength of the rear gastrocnemius muscle.
Ankle sprain, what to eat
1. Medium term (2-4 weeks): the diet should be changed from light to appropriate high nutrition supplement. Bone soup and Tianqi stewed chicken can be added to the initial diet to supplement more vitamins A, D, calcium and protein.
Danggui pork ribs soup: take 10g of Danggui, 15g of broken bones, 10g of broken bones, 250g of fresh pork ribs or beef ribs, stew with water for more than 1 hour, take them together with soup and meat, once a day, for 1-2 weeks. It is helpful to remove siltation and continue to break.
2. Later period (more than 4 weeks): the diet can mainly supplement deficiency, and the recipe can be supplemented with old hen soup, pig bone soup, sheep bone soup, deer tendon soup, stewed water fish, etc.
Angelica ginger mutton soup: take 20 grams of angelica, 12 grams of ginger and 300 grams of mutton, add 1500 ml of water, and cook until cooked. Eat meat and drink soup once a day. This prescription has the functions of nourishing blood and activating blood circulation, warming meridians and dispersing cold, and relieving pain, and is especially suitable for patients with late fracture and old physical deficiency.
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