The correct way to deal with ankle sprains in badminton

Badminton requires frequent rapid movements, sudden stops, and turns, making ankle sprains one of the most common sports injuries. Many enthusiasts experience prolonged recovery and even recurrent sprains due to improper injury management. Understanding proper emergency treatment and rehabilitation techniques is crucial for every badminton enthusiast.

How to determine the severity of an ankle sprain?

Ankle sprains typically occur when the sole of the foot excessively turns inward, causing the outer ligaments to be overstretched or torn. Mild sprains are characterized by slight pain and swelling, but the patient can still bear weight and walk. Moderate sprains are associated with significant pain, swelling, and bruising, with the pain worsening with walking. Severe sprains result in severe swelling and bruising, making it impossible to bear weight, and loss of joint stability, possibly accompanied by complete ligament rupture or fracture. If the patient is unable to bear weight, experiences joint deformity, hears a tearing sound, or experiences numbness in the injured area, seek medical attention immediately to rule out a fracture.

How should the acute phase be handled urgently?

The first 48 hours after a sprain is the golden period for treatment, and the POLICE principle should be adopted. Protection is the key. Stop exercising immediately and avoid the injured ankle from bearing weight. Appropriate load means performing light activities within the pain tolerance range and avoiding complete immobilization. Ice compress is the most effective measure. Wrap an ice pack in a towel and apply it to the most obvious swelling and pain, for 15-20 minutes each time, 3-5 times a day. Be careful not to let the ice come into direct contact with the skin. Use an elastic bandage to apply pressure from the toes to the calf. The pressure should be even and moderate to avoid being too tight to affect blood circulation. Raise the affected limb so that the ankle is above the level of the heart. You can use a pillow to raise it to promote venous return and reduce swelling.

What practices need to be avoided?

Many people use incorrect treatment methods during the acute phase, such as immediately applying warm compresses, massage, or using blood-activating and stasis-removing medications. These can worsen bleeding and swelling. Alcohol consumption also dilates blood vessels and exacerbates swelling, so it should be avoided. Premature strenuous activity or attempts at movement can cause secondary injury. Complete bed rest is not recommended; moderate activity aids recovery.

What should be done during the recovery phase?

After the swelling subsides and the recovery phase begins, you can gradually begin range of motion exercises, such as writing letters in the air with your ankles or slowly rotating your ankles. Gradually perform strength training, using elastic bands for resistance training to strengthen the muscles around your ankles. Proprioception training is important; try standing on one leg, gradually increasing the difficulty from eyes open to eyes closed. Balance training, such as standing on a balance mat or pillow, can improve joint stability. When resuming exercise, proceed gradually, from walking to jogging, then to running in a straight line, running in a curve, and finally to jumping and turning training.

How to prevent ankle sprains?

Prevention is better than a cure. Warm up thoroughly before exercise, especially with ankle wraps and stretches. Choose appropriate badminton shoes that provide good lateral support and cushioning. Strengthen the muscles around the ankle, such as heel raises and resistance band exercises. For those with a history of sprains, consider using protective taping. Pay attention to surface conditions and avoid exercising on slippery or uneven surfaces.

When do you need medical attention?

If pain and swelling do not improve significantly after three days of self-treatment, or if symptoms worsen, seek medical attention immediately. If you experience an inability to bear weight, joint deformity, a tearing sound, or numbness in the injured area, seek medical attention immediately to rule out a fracture. Repeated sprains or persistent instability may require physical therapy or surgery.

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Editor: kiki Jia