If possible, it is better to buy in a drugstore special case for elastic ankle. In appearance it resembles a conventional sock, but without the fingers and made of elastic bandage. It is very convenient and practical. But if you have not found such a case, then learn how to bandage an ankle to during exercise did not have to stop and bandage it.
To do this, take an elastic bandage. They are sold in pharmacies and are of different lengths. Do not buy too long, half meter will fit like a glove. Start the bandage from the base of the fingers. Each successive layer of bandage 2-3 cm overlap the previous. Gradually pull off the bandage, until the entire joint is secured. The end of the bandage attach the special brackets that are included.
If you got a sprain ankle, then bandaged the leg would have in the morning. Here may be suitable and usual bandage. Immediately getting out of bed, bandage them ankle. Cut the end of the bandage, fix the bandage. Note that bandage you for the whole day, so the bandage should not pinch the foot, as the blood will not be able to enroll in fingers. If you see blue, then immediately remove the bandage and tie a little weaker. In the evening before shower, be sure to remove the bandage so that the foot rested at night.
Try to keep the stretched leg higher, then the outflow of blood from the joint will not develop edema. Can also times a day to RUB in a sore ankle gel "Troxevasin".
During treatment, do daily before going to sleep massage the ankle joint. To do this, RUB both hands pumping movements of the ankle from the bottom up. Then grab the foot so that the thumbs were at the base, and the other on the rise. Gently massage the foot thumbs. Swipe pats on the foot.
Complete bandaging of the ankle until the pain finally pass. And in the future need to strengthen procedures for ankle: walk barefoot on the sand, the water, round the log, do contrast baths, exercise your feet. And be sure to wear comfortable shoes.
Advice 2: How to cure ankle
In order to feel good, you need to lead a healthy lifestyle. This helps the sport. With this you can choose the right game: football, volleyball, basketball, etc. unfortunately, the risk of injury to the ankleand immediately increases several times. At the same time, there are cases when you can earn the dislocation just walking down the street. Now here are a few ways that will allow you to quickly get rid of the pain in the legs.
To cure the ankle, no need to rush to the doctor. All procedures can be done at home. All you need probably can be found in each apartment.
Once you've earned the sprain, it is necessary to remove the swelling and pain. To do this every 4 hours apply ice to the ankle for exactly 15 minutes. In order to avoid damage to the skin, you need a container with ice, wrap with a cloth. Try to keep the injured leg as high as possible, so there was not much blood flow. It will also be useful to RUB 1 per day gel "Troxevasin".
Waking up the next day, you can immediately take advantage of the aforementioned gel. After this it is necessary to provide the leg rest. If circumstances compel be away from home, try to fix the ankle. This can be done by using an elastic bandage or special bandage (also called clans). There are several techniques of bandaging it, but to do it in any case better than not getting out of bed. We draw your attention that should not be too tight to pinch the ankle, because throughout the day the blood must enter the blood vessels. Be sure to remove the bandage at night.
On the fourth day it is worth remembering the massage of the bruised places. This procedure will increase the blood flow to the ligaments. For starters, you need to carefully lubricate the ankle nutrient agents, and then put on hand cream with camphor. Now you can start rubbing my feet.
In the following days, proceed to massage, which will accelerate the healing of his ankle. If you like it, you can not stop in the future, because it will only strengthen your body. The fact that our foot has a huge number of nerve endings, each of which affects a specific organ (including on the spine).
If the ankle injury persists for a long time, you can pay attention to the heat treatments. For this you must daily immerse the affected leg in warm water for 10-15 minutes. The ideal option would be extract of horsetail and horse chestnut, and marine or common salt, dissolved in a ratio of 1 teaspoon per liter of water.
Advice 3: How to strengthen ankle
The muscles and joints of the feet – these workers. They carry your body weight all day and handle it great. Sometimes excessive exercise can cause problems in the legs. Primarily affects joints: the knee and ankle. Ankle injury is the most common household injury in the cold season, when the roads ice appears. To prevent injury to the ankle, do some light exercise.
You will need
- - small round pebble;
- - jump rope;
- platform of 10-15 cm;
- - a bottle or dumbbell;
- - buttons.
Summer often go barefoot. Best exercise for ankle - running on sand or fine gravel. To perform this exercise and in the cold season, buy a large enough litter box. The upper bracket can be discarded and the tray put small rounded river pebbles. Put the tray in front of the bathroom sink, and twice a day during morning and evening toilet, paramenides on this pebbles with bare feet.
Go to the external and internal side of the foot daily. Make way to the kitchen on the outside, and the reverse way on the inside. Discard the Slippers. If your home is too cold floors, walk in socks.
Follow the circular movements of the feet. Sit on a chair or sofa. Pull the legs and lift them off the floor. Keeping the feet on the weight, rotate the foot inward and then outward. Perform 15-20 spins in each direction. If you feel a slight burning sensation in the joints, so you got a sufficient load.
Socks feet stand on a small platform so that your heels hanging. Rise on the toes as high as possible, then slowly lower yourself down. To increase load you can pick up dumbbells or put on the shoulders of the bar. But working with weights is only possible when completely healthy ankle joint.
Jump the rope. Jumping rope are ideal exercises for strengthening the ankle and hands. To fully load the ankles, jump without bending my knees only at the expense of the ankle joints.
Another great exercise, aimed not only at training of the ankle, but also to the prevention of flatfoot in General. Sprinkle on the floor of small objects such as buttons and collect their toes. Fold in a Cup or box. Do it from a standing position. You will additionally improve your sense of balance.
During sedentary work roll bare foot under the table a bottle or a dumbbell. In order not to create excessive noise, place a shell under the soft cloth.
Advice 4: How to bandage the legs with varicose veins
In chronic venous insufficiency the main principle of treatment is compression of the affected limb. To achieve that compression using an elastic bandage. It is important to impose.
You will need
- - elastic bandage;
- clips for bandage.
It is best to bandage legs in the morning, before getting out of bed when they are swollen. If there is a need to impose elastic bandage in the middle of the day, first take a horizontal position. Put your feet up on a small pillow and lie down for 20-30 minutes. Swelling of the legs should be slightly reduced. Now you can start bandaging. To bandage the leg hard enough, it will be easier if someone will help you.
Take an elastic bandage. The length should be at least 1.5-2 meters (if you bandage a limb to the thigh) and the width not less than 5-7 centimeters. Slightly bend the knee and lift it forming an angle of 20-30 degrees above the surface. The ankle should be bent at an angle of 90 degrees. Start to apply bandages need at the tips of the toes. The first round should cover the base of all the toes. The next stage is superimposed parallel to the first, overlapping the previous one bandage at least 2/3 or half. The second revolution is firmly secured by the end of the bandage. Then another three turns gently close the heel, and bandage ankle.
At lower leg bandage wound in a spiral from the bottom up. Each new round elastic bandage should overlap the previous one by 2/3 of its width. When applying the bandage stretch it a little to make people feel a little pressure. Stretch bandage required to approximately 1/3 of its original length. It is important to try to achieve a sense of uniform compression. We cannot allow one part of the legs were tightened, and the other bint would have fallen. The foot should be comfortable.
The knee joint bandage must be wound also in a spiral (similar like on the Shin). The knee should be in a physiological position that is slightly bent (about 25-30 degrees). Usually bandage the leg to mid-thigh (15-20 inches above the knee), the end of the bandage is fixed with special clamps, which are sold in kit. It is desirable to use a single long elastic bandage, it is not necessary to bandage the leg two or three short bandages.
It is very important not to remove the bandages all day while you are upright. To razbitosti leg the evening before bedtime. After use the bandage, you must wash powder in warm water and air dry (not on battery). Now there is a wonderful compression garment, which is a very good alternative to the elastic bandage. It should also be put on in the morning.