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Ankle painkillers flip ankle sprained ankle‼️

Fix# Ankle pain # Flip ankle # Sprained ankleDo this ‼️

2024/6/21 Edited to

เวลาข้อเท้าพลิก/ข้อเท้าแพลงแล้ว “ตาตุ่มบวม” สิ่งที่ช่วยให้หายเร็วขึ้นคือดูแลให้ถูกช่วงเวลา โดยเฉพาะ 48 ชั่วโมงแรก (ฉันเคยพลาดไปนวดแรง ๆ ตอนบวม ทำให้ปวดนานกว่าเดิม) เลยขอสรุปแนวทางที่ทำเองได้แบบเป็นขั้นตอน เผื่อใครกำลังหา “วิธีรักษาข้อเท้าพลิก บวม วิธีรักษา” อยู่ค่ะ 1) 24–48 ชม. แรก: เน้นลดบวม ลดอักเสบ - พักการลงน้ำหนัก: ถ้าเดินแล้วเจ็บจี๊ด/กะเผลกมาก ให้ลดการเดิน ใช้ไม้เท้าหรือไม้ค้ำถ้ามี - ประคบเย็น: 10–15 นาที/ครั้ง วันละหลายรอบ (ห่อผ้าบาง ๆ ไม่วางน้ำแข็งโดนผิวตรง ๆ) - พันผ้ายืด (Compression): พันให้กระชับแต่ไม่แน่นจนปลายเท้าชา/เขียวคล้ำ - ยกเท้าสูง (Elevation): ยกให้สูงกว่าระดับหัวใจตอนนอน/นั่ง จะช่วยลดบวมที่ตาตุ่มได้ดี 2) ยาทาแก้ข้อเท้าพลิก ใช้ได้ไหม? ส่วนตัวจะเลือก “เจล/ครีมแก้ปวดเมื่อยกล้ามเนื้อ” หรือกลุ่มต้านอักเสบที่ทาได้ (ถ้าไม่แพ้) ทาบาง ๆ วันละ 2–4 ครั้ง และหลีกเลี่ยงการทาทับผิวถลอก/แผลเปิด ถ้าปวดมากอาจพิจารณายากิน แต่ถ้ามีโรคประจำตัว (กระเพาะ ไต ความดัน ตั้งครรภ์) แนะนำปรึกษาเภสัชกรก่อนค่ะ 3) เริ่มขยับเมื่อปวดลดลง: กันข้อเท้าพลิกบ่อย หลายคนหายบวมแล้วรีบกลับไปวิ่ง/เดินเยอะ ทำให้ “ข้อเท้าพลิกบ่อย” เพราะเอ็นยังไม่แข็งแรง ฉันจะเริ่มจากท่าบริหารเบา ๆ (ทำช้า ๆ ไม่ฝืนปวด) วันละ 1–2 รอบ - ท่าที่ 1: กระดกปลายเท้าขึ้น-ลง (เพิ่มช่วงการเคลื่อนไหว) - ท่าที่ 2: หมุนข้อเท้าเป็นวงกลมช้า ๆ ซ้าย-ขวา - ท่าที่ 3: เขียนตัวอักษร/เลขในอากาศด้วยปลายเท้า (ช่วยคุมทิศทาง) - ท่าที่ 4: ใช้ผ้าขนหนู/ยางยืดดึงปลายเท้า ยืดน่องเบา ๆ - ท่าที่ 5: ฝึกทรงตัว ยืนลงน้ำหนักทีละน้อย (ใกล้ผนัง/เก้าอี้เพื่อกันล้ม) 4) เช็กอาการที่ควรไปพบแพทย์ (สงสัยเอ็นฉีก/กระดูกหัก) ถ้ามีข้อใดข้อหนึ่ง แนะนำอย่ารอดูอาการค่ะ: ลงน้ำหนักไม่ได้เลย, ปวดมากผิดปกติ, บวมเร็วและช้ำเขียวลาม, กดเจ็บกระดูกชัด ๆ, ข้อเท้าหลวมเหมือน “หลุด”, ชา/ปลายเท้าเย็น หรืออาการไม่ดีขึ้นใน 5–7 วัน ทริคเล็ก ๆ ที่ช่วยฉันมากคือ “อย่ารีบร้อน” ให้บวมยุบก่อน แล้วค่อยเพิ่มการเดิน/ออกกำลังทีละนิด โอกาสกลับมาเท้าพลิกซ้ำจะลดลงจริง ๆ ค่ะ

How to wrap your sprained ankle

Had the chance to learn how to wrap a sprained ankle. It was from just walking, not jiu jitsu. Either way, the wrapping helps get back to training when it’s still not quite back to 100%. #martialarts #jiujitsu #bjj #selfdefense

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This is a Ankle Injury brace

@countrygail0

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A close-up of a person's lower leg and foot, with a black circle highlighting the ankle area. Yellow and black scribbling is at the top left. The text 'sprained ankle' is prominently displayed on the image, indicating an injury. The person is wearing dark pants or leggings.

sprained ankle

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This will help prevent ankle injuries

@countrygail0

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Most painful dance 😬😬

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