Playing basketball sprained ankle how to deal with good fast

Playing basketball can be said to be the favorite sport of most people, but in the intense basketball, most people may have experienced an ankle sprain, so how do we deal with it to get better fast?

Stop the sport

In the process of playing basketball, ankle sprain, to immediately stop the movement, rest, to avoid the use of the injured part of the force again and lead to sprain injury aggravated. You can elevate the sprained foot, or use a backpack or other items to pad the foot, which can help the venous return, reduce swelling and pain.

Determining the extent of the injury

If the sprained ankle can still stand or even barely walk after the sprain, it may be a mild sprain and you can try to handle it by yourself; however, if the sprain is deformed or there is a bone rubbing sound or bone rubbing feeling and you cannot stand or move, there may be serious ligament damage or ankle fracture, so it is recommended to seek medical examination and treatment in time.

Apply cold compresses to the injury

If it is a mild sprain, apply an ice pack or cold towel to the injury for about 15 minutes, once every two or three hours. This can slow down the local blood circulation of the injured part and make the blood vessels contract, thus reducing pain and swelling.

Compression bandage

You can use elastic bandages, or triangular towels, clothing and other items to wrap the ankle joint and its surroundings with pressure to fix the ankle joint and reduce the mobility, which can also reduce the swelling and prevent the injured part from being stretched again to aggravate the injury.

Apply hot compresses to the injury

After 24 hours or 48 hours after the ankle sprain, you can apply hot compress to the injured part, which can speed up the local blood circulation, help dissipate the bruises in the injured area and reduce the pain.

Plastering

After the ankle sprain, put a plaster on the swollen and painful part to help relieve the pain. But be careful not to apply the poultice immediately after the sprain, as this will aggravate the swelling and pain, but only after at least 24 hours after the sprain.

Massage and kneading

It is not advisable to rub the injury immediately after the sprain, as this will cause a larger hematoma. It is recommended that 24 hours after the sprain, and then the appropriate amount of the way to press and knead the sprained swollen parts as the center of gravity, gently in all directions around the press.

Restoration and recovery

It is important to rest and recover after playing basketball with a sprained ankle, do not start playing basketball again before the sprain is healed. Avoid using the injured part for hard activities at the beginning of the sprain, and avoid standing for a long time as much as possible after the swelling is reduced.

How to avoid ankle sprains in basketball

Warm up adequately

Adequate warm-up exercises can, to a certain extent, avoid sports injuries. Before playing basketball, move all joints, you can do joint wrapping exercises, jogging, high leg raising, leg pressing, stretching and other exercises to move the muscles and ligaments.

Choose the right shoes

When playing basketball, choose the right basketball shoes, do not wear shoes or canvas shoes to play, the protection of the feet is not so good.

Get the right technique

Many times an ankle sprain occurs when playing basketball because you step on your foot or have a bad shooting and landing posture, so mastering the right basketball skills can help avoid ankle sprains.

Strengthen the ankle strength

In the usual sports exercise, you can properly strengthen the ankle muscles, ligament strength, can better avoid sprains when playing basketball, like doing weighted flexion and extension, half squat jump and other exercises.

With a reasonable diet

Diet is also likely to affect the possibility of sports injuries, a healthy diet to have a healthy body. In the daily diet to develop good eating habits, to ensure a balanced nutrition, more intake of fruits and vegetables, less high-calorie high-fat food.