Ankle sprains are a common accidental injury in daily life and sports activities, often occurring when stepping down steps or walking on uneven surfaces, falling, or rushing during sports. High-risk groups: athletes, sports enthusiasts, dance professionals, people with heavy physical activities, and habitual ankle sprains. Symptoms: Swelling, pain, skin bruising. Mechanism: Tearing of soft tissues (ligaments, joint capsule) around the joint, dislocation and fracture of the joint in severe cases. Acute stage (within 1 week) treatment measures: protective support: according to the different degrees of sprain choose different aids (support belt, ankle brace, plaster, brace, etc.), to avoid further aggravation of the injury during activities. Cold compress: Wrap the affected area with a plastic bag filled with crushed ice for 20 minutes/times, 3-5 times a day for the first 3 days, with at least half an hour between two cold compresses. Apply cold compresses until the swelling and pain disappears and the texture of the skin on the affected area is similar to that on the opposite side. Pressure bandage: Use elastic bandage to apply pressure from the toes to the middle of the calf, following the principle of tightening at the bottom and loosening at the top. Apply pressure until the swelling is reduced. The compression bandage should not be too tight or it will affect blood flow. E Elevate the affected limb: Elevate the lower limb above the level of the heart. Rehabilitation program (starting after the swelling and pain disappears in the 2nd week): Joint mobility exercises: do ankle dorsiflexion, plantarflexion, inversion, eversion, and encircling movements (slowly, forcefully, and to the maximum extent possible), 10 strokes per movement/times, 3-4 times/day until the affected side of the ankle joint has the same degree of mobility as the opposite side. Flexibility exercises for the ankle and calf muscles help to restore the ability to dorsiflex the ankle so that early walking can be achieved. Use a towel to assist ankle dorsiflexion to the maximum (until you feel a slight pain), hold for 10-15 seconds, gradually extend to 30 seconds. 2-3 times/group, 2-3 groups/day. Gastrocnemius muscle stretching exercises: the healthy foot in front, the affected foot in the back, the toes forward, the healthy leg knee flexion, the affected leg knee straight, slowly squat until you feel the affected leg calf muscle groups have a sense of tension. Flounder muscle stretching exercises: the healthy foot in front, the affected foot in the back, both toes forward, both legs knee flexion, slow squatting to feel the affected leg calf muscle groups have a sense of tension. Strength exercises: Strengthen the calf and ankle muscle groups around the ankle to increase the stability of the ankle joint. Rubber bands assist ankle plantarflexion, dorsiflexion, inversion and eversion. Balance exercise (after 3 weeks of full weight-bearing): the chances of ankle sprains in people with poor balance are 2-3 times higher than in normal people. Standing on one foot with support: with the affected foot outside, transition from full plantar to toe landing. A: Slowly extend the other hand, lift it flat and forward, slowly bend the affected knee, 10 times/group, 2 consecutive groups. B: Slowly extend the other hand to the side of the handrail supporting the hand, the farther the extension the greater the difficulty. Rope skipping: jump rope bipedally for 5 minutes, then unipedally on the affected side for 5 minutes. Unipedal Standing Exercises: Stand pain-free on one foot – 30 seconds – 30 seconds on a pillow – 30 seconds on two pillows. Note: All exercises follow the principles of “slow, strong, maximum” and “minimal pain”. Do not apply heat to ankle sprains for 1 week!