How to eliminate muscle strain and swelling on the instep

Muscle strain and swelling in the instep can be relieved through rest, ice compress, pressure bandaging, raising the affected limb, medication treatment, and physical therapy. Foot back muscle strains are usually caused by sports injuries, external impacts, excessive fatigue, insufficient warm-up, or incorrect posture.

1. Rest and ice compress

During the acute phase, immediate cessation of activity is necessary to avoid aggravating the injury. Wrap an ice pack with a towel and apply it to the swollen area for 15 minutes each time, repeating at 1-hour intervals. Ice compress can constrict blood vessels, reduce bleeding and exudation, alleviate pain and swelling. Avoid applying heat or rubbing the affected area within 48 hours.

2. Pressure bandaging

Use elastic bandages to spiral wrap from the arch of the foot towards the back of the foot, with even and moderate pressure. Tight bandaging may affect blood circulation and requires regular loosening and adjustment. Pressurization can limit tissue fluid leakage, reduce swelling, and provide support to protect injured muscles.

3. Raise the affected limb

When lying down, elevate the injured foot above the level of the heart and use gravity to promote lymphatic return. During sleep, you can use a pillow to elevate your feet, and try to maintain a leg up position during the day. Raising the affected limb can accelerate venous return and effectively alleviate swelling and congestion symptoms.

4. Drug treatment

Ibuprofen sustained-release capsules, diclofenac sodium gel or Yunnan Baiyao aerosol can be used under the guidance of doctors. Non steroidal anti-inflammatory drugs can alleviate pain and inflammation, and topical drugs can directly act on the affected area. It is prohibited to adjust the dosage of medication or mix multiple drugs on one's own.

5. Physical therapy

After the acute phase, ultrasound, infrared, or low-frequency electrical stimulation therapy can be used. Physical therapy can improve local blood circulation, promote tissue repair, and prevent muscle adhesion. It should be carried out under the guidance of a professional rehabilitation therapist to avoid premature intervention that may worsen the injury. During the recovery period, loose and breathable shoes should be worn to avoid vigorous exercise and prolonged standing. Pay attention to supplementing high-quality protein and vitamin C in diet to promote muscle repair. If swelling persists for more than a week or if there is skin discoloration or severe pain, seek medical attention promptly to rule out the possibility of fractures or ligament injuries. In the later stage of rehabilitation, gentle exercises such as ankle flexion and extension can be performed to gradually restore muscle strength and flexibility.