How to intentionally sprain your ankle on flat ground

Sprained ankle is something that people often encounter in daily life. It is medically known as "ankle sprain". This type of injury is caused by external force that causes the ankle to exceed its maximum range, causing the ligaments, muscles, and even joint capsules around the joint to be pulled and torn, resulting in pain, swelling, and lameness. If you want to deliberately sprain your ankle on flat ground, then follow the editor to see the specific method below!

How to sprain your ankle

1. Bounce method: It is easy to sprain your ankle if you stand on the soles of your feet during the process of jumping up and falling.

2. Walking method: When you see an uneven surface while walking, tilt your foot downward a little. An angled position can easily cause a sprained ankle.

I really can’t think of any more ways, so you can do whatever you want!

Because the rupture and bleeding of local small blood vessels together with the exuded tissue fluid will form a hematoma, it usually takes about 24 hours to repair and stop the bleeding and exudation. If you rub vigorously, apply hot compresses, wash, or force yourself to move immediately after an injury, it will inevitably accelerate bleeding and exudation while dispersing some of the blood stasis, and even aggravate the rupture of blood vessels, resulting in a larger hematoma, which will make the injured area more swollen and painful. What people often say as "preserving tendons" actually means that soft tissues form adhesions after injury, which affects functional activities. This situation usually occurs in the middle and late stages of the injury. Therefore, limited movement within a few days after injury is usually due to pain, rather than "tendon retention" caused by adhesions.

So, what is the correct way to deal with a sprained ankle?

1. Distinguish the severity of the injury. A mild ankle sprain only causes soft tissue injury, while a slightly more serious case may be a fracture of the lateral malleolus or the base of the fifth metatarsal. Even more serious cases may be bilateral ankle fractures of the medial and lateral malleolus, or even trimalleolar fractures. Mild cases can be handled by yourself, but severe cases require going to the hospital for doctor diagnosis and treatment. Therefore, it is very important to distinguish the severity of the injury.

Generally speaking, if you do not feel severe pain when moving your ankle, you can still stand and walk with ease; if the pain is not in the bones but in the muscles, it is most likely a sprain and you can treat it yourself. If you feel severe pain when moving your ankle, cannot stand or move steadily, the pain is on the bone, or you feel a sound inside the foot when you sprain it, and swelling appears quickly after the injury, especially the tenderness point is on the outer ankle or the high protruding bone in the middle of the outer foot, then it is a sign of a serious injury and you should go to the hospital for diagnosis and treatment immediately. If you are unable to go to the hospital for the time being due to limited conditions, you can temporarily follow the following methods and then go to the hospital for diagnosis and treatment as soon as possible.

2. Use hot and cold compresses correctly. Hot compress and cold compress are both physical therapies, but their effects are completely different. Blood becomes active when it is hot and coagulates when it is cold. Therefore, when the ruptured blood vessels are still bleeding, apply cold compresses to control the progression of the injury. Hot compress can be applied only after the bleeding stops to dissipate the blood stasis around the injury.

Careful readers must be asking, how can we know whether the bleeding has stopped? In principle, the boundary is 24 hours after the injury, and you can also refer to the following points: First, the pain and swelling tend to stabilize and no longer continue to worsen; second, the feeling of swelling when raising and lowering the affected foot is not much different; third, the temperature of the skin at the injured area changes from being slightly higher than the normal part to being quite similar. These can all be used as a basis for stopping bleeding.