What should I do if I sprain my ankle? Hot or cold compress?

Many people think that a sprained ankle will be fine if they just twist it. Some people even rub the painful area or perform heat therapy. These actions will not only fail to relieve the sprain, but may make the injury worse. So what is the right thing to do after spraining your ankle?

The correct way to deal with a sprained ankle

First, you should judge the extent of the sprain by yourself, including the amount of force applied to the ankle joint, the degree of pain, whether there is local swelling or discoloration, whether movement is restricted, whether the joint is deformed, etc.

1. The pain of a minor sprain is not severe, or the pain can be greatly relieved after a short rest; there is no local swelling or discoloration; the movement is not restricted or slightly restricted, and the restriction will be relieved after the pain is relieved; there is no deformation of the joint. At this time, it is just a slight ligament sprain and spasm. You just need to gently massage the area where the pain is most severe, rotate the ankle joint, and rest properly. However, it should be noted that strenuous activities such as running and jumping should be avoided before full recovery to avoid secondary sprain.

2. Slightly more serious sprains cause severe pain that is difficult to relieve; there is local swelling and limping when walking; subcutaneous bruising is sometimes seen; the pain worsens when moving in the opposite direction of the injured part; and the pain does not ease after rest. At this point, the ligament has been partially torn, and you should apply ice immediately. Use an ice pack until the swelling is reduced or no longer expands. You can wrap a dry towel around the ice pack to avoid frostbite. Then apply pressure bandage to the swollen area and fix the ankle joint in a neutral position. After 48 hours, you can apply hot compresses, physical therapy, and gentle massage. The ankle joint should be fixed for no less than three weeks, and intense running and jumping exercises should be avoided within six months.

3. Severe sprains cause severe pain, rapid local swelling, and subsequent bruising. In severe cases, there may be joint deformities and the affected foot may be unable to bear weight. At this time, if the ligament is broken or even fractured, you should apply ice immediately to protect the affected foot and seek medical attention immediately to avoid improper treatment that affects the later efficacy.

Effects of cold or hot compresses

The main purpose of ice compress is to lower the local body temperature, contract blood vessels, reduce local blood circulation, and reduce the permeability of blood vessels, thereby achieving the effect of reducing metabolism, stopping bleeding and reducing swelling. In addition, ice compresses can also relieve muscle spasms caused by injuries and avoid secondary damage to tissue cells.

Hot compress can raise body temperature, relax blood vessels, increase local blood circulation, speed up the metabolism of the injured area, quickly discharge inflammatory substances, and enhance the self-healing ability of tissues. In addition, hot compress can also soften the body, increase the elasticity of soft tissue, reduce the chance of joint stiffness and muscle spasms, and achieve the effect of relieving pain and relaxing emotions.

Cold compress method: Apply a towel soaked in cold water to the affected area, changing it every 3 minutes or so. You can also put ice cubes in a plastic bag and apply it externally for 20 to 30 minutes each time. If the ankle sprain has lasted for more than 48 hours, hot compress therapy can be used instead, because hot compress can improve blood and lymph circulation, and help absorb congestion and exudate in the affected area.

Hot compress method: Apply a towel soaked in hot water or hot vinegar to the affected area 1 to 2 times a day, each time for about 30 minutes. Replace the towel when it no longer feels hot.