Walking with Proper Care to Prevent Sprains

When walking, it is essential to maintain a steady pace and walk correctly, regardless of age. Carelessness can easily lead to ankle sprains. Following a sprain, cold compresses should be applied to the injured area within 24 hours, followed by warm compresses after 24 hours. Minor sprains can be self-managed, but severe cases require prompt medical attention.

Handling Ankle Sprains

1. Pathological Changes of Sprains

After a sprain, capillaries around the injured area rupture, causing bleeding and subsequent swelling due to the accumulation of blood. Inflammation and pain occur as a result of increased vascular permeability and inflammatory exudates. After 24 hours, the capillaries stop bleeding, and the hematoma and exudates are gradually absorbed by the body.

2. Proper Treatment after Sprains

Cold compresses are recommended within 24 hours of acute sprains to stimulate vasoconstriction, reduce vascular permeability, and slow nerve conduction, thereby relieving pain and swelling. After 24 hours, if there is no expansion of the swelling area, warm compresses can be applied. They dilate blood vessels, increasing blood flow to the injured area, promoting tissue repair, and facilitating the absorption of hematoma and exudates.

3. Application of Cold and Warm Compresses

Both cold and warm compresses should be applied for brief durations, with intervals of 2-3 hours. Each application should not exceed 20 minutes. Note that these methods are suitable only for relieving pain, swelling, and heat sensation after sprains. In cases of open wounds or fractures, immediate medical attention is required.

Precautions after Ankle Sprains

1. Rest and Elevation

In the initial stages of a sprain, it is crucial to avoid putting weight on the injured ankle and rest in bed. Elevating the ankle with a pillow before sleeping can help reduce swelling and promote comfort.

2. Massage Techniques

In the early stages of a sprain, gentle and sustained pressure can be applied to the hematoma. After 24 hours, rubbing techniques can be used, focusing on the swollen area and rubbing gently in all directions.

3. Avoid Strenuous Activity

Until full recovery, it is advisable to avoid engaging in rigorous physical activities to prevent further injury.