1. Ice: Ice should be applied after the sprain to help reduce pain and swelling. You can put some crushed ice or ice bag wrapped in a towel on the sprained part. Ice should not be applied for more than 20 minutes at a time, and avoid direct contact with the skin.
2. Reasonable rest: You should stop exercising immediately after a sprain to avoid aggravating the injury. At the same time, you should give enough time for the muscle tissues to recover, and it is recommended to rest for more than a week.
3. Elevate the injured part while sleeping: When you sleep, you can elevate the injured part so that the muscles and ligaments are in a relaxed state. This will reduce pain and swelling.
4. Massage: During the rest period, you can massage the injured area with a warm wet towel or massage cream, which helps to promote blood circulation and muscle recovery.
5. Warmth therapy: When the pain has subsided, warmth therapy can be performed. You can use a hot water bag or hot towel on the injured area for 15-20 minutes each time, 2-3 times a day. This can promote blood circulation and recovery.
When running training, we must pay attention to safety. It is recommended to do sufficient warm-up before exercise, start from easy exercise and gradually strengthen the exercise volume; reasonably choose the difficulty and speed of treadmill exercise; wear appropriate sports equipment and shoes; focus on rest and recovery. I hope the above suggestions will be helpful to you when you have a treadmill sprain.