Most ankle injuries are inversion sprains The ankle joint is a pivotal joint composed of the tibia, fibula and talus that resembles a saddle hitched to the back of a horse. At the same time, the medial and lateral anatomy of the ankle joint is not symmetrical, and the lower edge of the saddle on the medial side is higher, so the majority of sprains in clinical practice are inversion sprains of the ankle joint. The ligament is the soft tissue that connects the bone to the bone, and its primary function is to control the movement between the bones and provide stability. When the joint is overly active, the ligaments can be overstretched and sprained or even ruptured. After an ankle sprain, symptoms such as pain and swelling usually occur. If a ligament rupture occurs, post-injury joint instability can occur. This may be more pronounced if it occurs in sports that require weight-bearing and twisting of the ankle joint. Icing is best within two days of the sprain The emergency treatment after an acute sprain of the joint includes rest, icing, compression and elevation of the affected area, which is also known as the rice (rice) principle because of its initials R, I, C and E. Rest in place and appropriate braking: When an acute sprain of the ankle occurs, rest should be taken immediately to reduce stepping on the ground and walking to reduce further damage to the injured area. Compression of painful, swollen areas: Swelling around the injury site often occurs within minutes or hours after an acute sprain of the ankle. Appropriate compression of the newly swollen or painful area with a hand or bandage can reduce the occurrence of continued bleeding or secondary tissue edema. Cold compresses or ice packs: cold water or ice sticks can be used for local cold compresses. It is best to use ice, add the right amount of water, and make a homemade ice pack after wrapping it with a double plastic bag, so that the best ice effect. In the 48 hours after the sprain, each ice pack 20-30 minutes, every 2-3 hours. Elevate the affected area: a pillow can be placed under the affected limb, so that the distal position of the affected limb is slightly higher than the heart, which is conducive to blood return and reduce swelling and pain in the affected area. After simple self-help treatment by yourself, if the joint sprain does not completely heal within a short period of time, you should visit an orthopedic and sports medicine doctor as soon as possible. Strengthening muscle strength and proprioceptive rehabilitation To help ankle rehabilitation and prevent re-strain of the ankle joint, the muscle strength around the ankle joint can be exercised in daily life to improve the control of the ankle proprioception over the related muscles. This requires exercises in two areas: muscle strength and proprioceptive (mainly balance) training. Strengthening the muscles improves the stability of the joint and protects the ligaments when they are overstretched. For muscle strength training, we can use rubber band resistance exercises or repeated heel lifts, two easy and common methods to train the muscles around the ankle joint in four different directions (up, down, left, and right, medically known as dorsiflexion, plantarflexion, internal rotation and abduction, and external rotation and abduction, respectively). Proprioception is the unconscious response of the body to joint movement. This is why a runner can maintain balance by shifting body weight and posture to ensure that he or she can safely run on rough terrain. Proprioception is mainly trained through balance beams, balance boards, inflatable cushions and other equipment exercises. In fact, lifting the heel in place is also an easy way to train balance.