The sun is shining and spring is in full bloom. Many people choose to go on spring excursions to get close to nature and enjoy life. However, care should be taken to prevent accidents, especially broken feet. A broken foot is an ankle sprain A broken foot, or ankle sprain, is a common clinical condition with the highest incidence among joint and ligament injuries. The ankle joint is the closest weight-bearing joint to the ground, which means that the ankle joint is the most weight-bearing joint in the body. The stability of the ankle joint plays an important role in the normal performance of daily activities and sports. Injuries to the ligaments surrounding the ankle joint are all considered ankle sprains. Injuries that may result from an ankle sprain include the anterior talofibular ligament of the outer ankle, the heel fibular ligament, and the triangular ligament of the inner ankle. Clinical manifestations of ankle sprains include pain and swelling at the site of the sprain immediately after the injury, followed by skin bruising. In severe cases, the affected foot is immobile due to pain and swelling. In external ankle sprains, the pain is exacerbated when the patient tries to perform an inversion of the foot. In the case of medial deltoid ligament injury, the patient’s pain is increased when attempting to perform an external rotation of the foot. First aid after ankle sprain After an ankle sprain, you should stop exercising immediately and try not to walk around with the injured foot, remember not to casually push and massage to avoid improper force on the foot, which may affect recovery or re-torsion. In the treatment, not only in the first step of first aid to work, but also to check the degree of injury and follow up treatment. To avoid future sequelae such as habitual broken feet. The international principle of first aid for broken foot – “RICE” The principle of “RICE” for first aid for broken foot: rest (Rest), cold compress (Ice), pressure bandage ( Compression), elevation of the affected limb (Elevation). Rest: Stop movement immediately, especially do not let the ankle joint move. After the foot sprain, take a sitting or lying position, and do not let the injured part bear weight to avoid aggravating the injury. Cold compress (Ice): Apply an ice pack to the most painful area for 20-30 minutes at a time. Within 24 hours, it usually takes 2-3 hours to apply ice once to have a better effect. Ice can stimulate vasoconstriction and reduce tissue fluid, thus reducing swelling and stopping bleeding. Compression: Compression bandages can be applied around the ankle joint while or after cold compressing. To reduce tissue fluid exudation and blood perfusion in the lower limb and reduce edema in the affected limb. However, do not wrap too tightly to avoid obstructing blood circulation and affecting recovery. Elevation of the affected limb (Elevation): Take a sitting or lying position, and at the same time, use pillows, bedding or clothes, backpacks, etc. to elevate the foot to facilitate venous return, thus reducing swelling and pain. Lower limb elevation generally does not exceed 30°, so as to avoid insufficient blood supply to the distal toes for a long time. The principle of broken foot prevention 1, strengthen the muscle ligament exercise usually should be conscious of more bouncing, so that the muscle ligaments of the ankle area can be exercised. You can learn to frog jump, or jump rope, pay attention to the toes to make force. 2, high-top shoes are safer High-top shoes are very long and can almost wrap around the ankle, so it is like adding a layer of protection to the neck of the foot. 3, choose the right shoe size Shoes try to choose the most appropriate size, a little larger wearing comfortable, not crowded feet. If you wear shoes that are on the large side, it is easy to fall and hurt your ankle. 4.Warm up before exercise Do warm-up exercises before the official trekking, and move all the joints of your body as much as possible. Only by softening the tense muscles can you effectively prevent the occurrence of broken feet. 5, to focus sometimes you wear flat shoes, but also may sprain the ankle, a large reason is because you walk when you are distracted. So don’t just focus on the scenery when you’re walking, but also pay attention to your feet in case you step out of the way or step on another object and break your foot.