Basketball is easy to grab the ball jumping unstable when touching the ground or stepping on the air, stepping on other people's shoes, are prone to the situation of broken feet, that play basketball broken feet how to quickly recover?
Stop the movement
When you break your foot while playing basketball, stop running and walking immediately, find a stable place to sit down as soon as possible, and don't use the injured ankle joint again to avoid more serious injuries.
Check the injury
After you break your foot, you can sit in place and check the injury of your broken foot to see if there is serious ligament damage or fracture, mainly swelling and deformity of the ankle, bone friction and bone rubbing sound when you squeeze it with your hand, and a painful feeling, so you should seek medical treatment in time.
Elevate the leg
If there is no just a slight broken foot, you can try to elevate the injured leg or use a backpack or other items to pad the foot, which can help the venous return and reduce swelling and pain.
Apply ice to the affected area
Mild cases of broken feet can be promptly relieved by applying ice packs, which can slow down the blood circulation in the injured area and make the blood vessels constrict, thus reducing pain and swelling. Use a cold towel or ice pack on the injured area for about 15 minutes, and ice it once every two or three hours.
Compression bandage
Wrap the injured part with an elastic bandage with moderate pressure to fix the ankle joint and reduce its activities, which can help reduce exudation and swelling, and also prevent the injured part from being stretched again to aggravate the injury.
Hot compresses for relief
After 48 hours of playing basketball with a broken foot, you can use hot towels or towels wrapped in hot water bags on the broken part, which can speed up the local blood circulation, help the injured part of the bruise dissipation, but also reduce the pain.
Local massage
After the broken foot can not immediately massage the injured area rub, that will cause greater hematoma, can be 48 hours after the broken foot, and then massage, it is recommended that can be combined with hot compresses. Massage can be centered on the swollen area, gently pressed in all directions around.
Plaster
In the 48 hours after playing basketball broken foot, you can paste some blood circulation and pain relief ointment on the swollen part, which can help to reduce the pain, especially need to pay attention to is that when just broken foot, can not use ointment, that will aggravate the swelling and pain.
Rest and recuperation
Don't go to play basketball again after breaking your foot, pay attention to resting and resting, and avoid overloading the injured part again at the beginning of the broken foot.
Reasonable diet
After playing basketball with a broken foot, you should pay attention to a balanced diet, and properly supplement some food containing protein, calcium and vitamins, like milk, beans, vegetables, etc.
Recovery training
Recovery training is a useful way to help recover and prevent a broken foot, to maintain and restore the flexibility of the ankle joint.
1. Toe curling and straightening exercises can increase the range of motion and prevent the joint from decreasing due to too much rest. In a sitting or standing position, curl your toes as much as possible and then stretch them as much as possible, doing 15 to 30 times per group, twice a day.
2, single-leg stand, a group of 30 seconds, for about 3 groups, the latter can increase the time, but also through the adjustment of balance posture to increase the difficulty.
3, standing on a step, the heel hanging, both hands on the hip or straight ahead, the heel to the drop, in slowly lifting the heel, standing on the toes, and then the heel slowly drop, each group to do 10 times to 20 times, twice a day.
4, in a sitting position, the first end of the rubber tube fixed, the other end tied to the injured foot, with the foot to pull the rubber tube outward, and then relaxed inward, and then pulled forward, and then relaxed, repeated exercises, each group to do 10 times to 15 times, twice a day.
