Sprained ankle massage techniques form part of our ankle rehabilitation program. In particular, cross friction massage to the injured ligaments helps realign new scar tissue.
Ankle massage techniques help reduce swelling and improve scar tissue on the injured ligaments as part of our full Ankle sprain rehab program.
When can I start massaging a sprained ankle?
During the acute phase, immediately after you sprain your ankle, the priority is to apply the PRICE principles (rest, ice, compression, elevation). Therefore, do not use sprained ankle massage techniques because you will prevent healing and could make your injury worse.
From around 3 days after injury, apply small circular frictions gently around the joint. This may help reduce swelling.
As your pain subsides, deeper ankle sprain massage techniques can be incorporated to help loosen the calf and shin muscles and improve the range of motion.
Cross friction massage can be commenced from around 7 days after injury, as long as it is not painful.
How to apply sprained ankle massage
After the acute phase, cross-friction massage across the ankle ligaments can help in preventing scar tissue formation. It depends on which ankle ligaments are torn as to exactly where cross friction massage techniques are applied.
Apply direct pressure backwards and forwards with a single finger across your ligament (not along the ligament).
Cross-friction massage for a sprained ankle may be uncomfortable. This is normal, however, it is important to stay within the limits of pain. If it is so painful you tighten up with pain or flinch then treatment is unlikely to be beneficial.
Ankle Sprain Rehabilitation Program
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How to apply calf muscle massage
Sports massage techniques for the lower leg and calf muscles are not strictly ankle sprain massage but they will help as part of ankle sprain treatment.
Keeping the lower leg muscles in good condition will help prevent tight knots, lumps, and bumps in the muscle, as well as aid tissue fluid dispersal.