For the ones of us who've injured or sprained an ankle, you might have already learned about ankle scar tissue and the way it could change the legnth of the recovery time. But what exactly is ankle scar tissue, how it is created, and how can we shorten our recovery time??
At the moment of spraining, there is damage caused in the ligament and tissue within the ankle area thus causing bleeding and release of other fluids to the area. These fluids and blood is exactly what will cause ankle scar tissue in the future. This tissue is neither as strong nor as flexible as ligaments. When ankle scar tissue replaces the injured ligament, you are opening yourself up to re-injury. This is without doubt one of the top reasons sprained ankles are one of the top recurring sports injury.
In order to get the volume of ankle scar tissue down, the key point is quick action. You ought to begin icing as soon as possible. This will keep blood vessels in the area closed and thus keeping them from swelling with fluid.. Keep icing it about every couple of hours, for twenty minutes each time. Icing too frequently or using direct application may cause ice burns and tissue damage. Use a damp towel to wrap the ice. Stay off the injured area for 48 hours, and take it easy. Resting will slow blood flow and can be combined with elevating the ankle which is also aimed toward reducing swelling. Gravity is stronger than you think, and can draw excess fluids into the injured area. Keeping your ankle elevated will make sure that anything thats not supposed to be there will be drained out and later flushed out of your body. Compression is also recommended for ankle support and reducing the flow of fluids to you injured ankle.
Even if you are a black-belt in R.I.C.E (rest, ice, compression, elevation), you're sure to have some ankle scar tissue, so after the first 48 hours, you aim turns to getting rid of scar tissue and gaining back normal strength and flexibility a.k.a. rehabilitation.
You can't avoid the formation of ankle scar tissue completely, but you can aid in the breakdown of it, especially by rehabilitation in the earlier stages of its formation. If you wait to take action, it may be too late.. The basic areas of getting rid of ankle scar tissue are massage, stretching, and strength exercises. First, lets focus on massage and stretching. Though it can be uncomfortable at first, massage is necessary to get fresh blood to the area. Yes, now weve turned form wanting the blood to stay out, to trying to get it back in (and back out again). Fresh blood will carry away bits of broken down scar tissue, bruising, and blood clots. Do not massage to the point of pain! Begin by lightly massaging the region and see what you can work yourself up to. As swelling decreases, pressure on nerves and surrounding tissues will be reduced, thus alleviating tenderness and allowing you to use more pressure. You can use massage oils or creams (not the romantic kind) designed for sports injuries to help promote blood flow. I use tiger-balm and some crazy Chinese musk-deer rub but I dont know if these things are available in the USA or other countries.
Following massage as you develop strength, you can begin stretching the area. Drawing the ABS's with your toes and other simple exercises may be difficult at first and though may seem silly, can be crutial to recovering back to full strength.
Author Resource:
FREE information about recovery from ankle injuries and ankle scar tissue is available at http://howtotreatasprainedankle.info/what-degree-of-injury-do-you-have or start treating your ankle immediately with HEM ankle rehab!
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