When you get rid of the scar tissue of the ankle, your goal is not just a massage to break it up and wash it. Stretching and stretching to achieve this goal can also be of great help. Understanding that scar tissue is important for understanding why we do not want it to linger too long.
When your body is damaged, it reacts by sending fluids to the area (in addition to excessive bleeding in the area). These fluids temporarily protect the joint from further damage. Then your body quickly begins to regenerate the area with scar tissue of the ankle, aimed at providing a short-term solution to get you back on your feet. However, this scar tissue of the ankle is inferior to the original ligament that it replaces. It is weaker, less elastic and can lead to deformation of surrounding tissues, which makes you susceptible to repeated injuries. Thank you scar tissue to help us in the short term, but quit as soon as possible.
The longer the scar tissue of the ankle is delayed, the more it becomes, making the articular stiffness and inflexibility. So, as soon as you are on your way to recovery (after your 48 hours RICE), you should begin to stretch the area. Yes, rest is important, but “the rest” does not mean that you have to completely be a loaf for several months, until you have no pain at all. Rehabilitation is not easy, but if you take it slowly, it can make a world of difference in your recovery time and condition of your ankle along the way.
Initially, rehabilitation aimed at destroying the ankle scars can be very simple. Bend the ankle back and forth. Move it around the circle. Draw ABC seems to be a favorite for physical therapists. All of these are simple but effective exercises that can test and improve the flexibility of a joint. As you work on your way and can stand in an injured area, isometric exercises can help strengthen this area. Isometric exercises are exercises that you don't actually need to move. Sitting on a chair, leaning your foot against the wall, push the ball or heel of your foot. This will help you cope with the pressure that you can place on the joint. As your condition improves, you can push your ankle to more directions.
As the scar tissue of the ankle breaks and the range of movement exercises (drawing images in the air I mentioned earlier) becomes easier, you can combine them with a massage, using your arm to stretch the ankle in different directions. When you can stand and move, a walk will be an easy way to strengthen and stretch the area. You will be able to see a marked improvement every day as you continue walking. Find the stairs and go up and down. This exercise will make you do some time! The staircase took me a long time, and for some reason, going down is harder than walking! A ninety-degree tape on the stairs is also good for pushing off and gradually restoring full flexibility. To increase the flexibility of the ankle, you can use an old towel or rag. Take a towel with both hands and hook it over the damaged area. Pull a little and you can feel a sprain in your ankle. Using this method is excellent, because even just sitting on the floor you can stretch your ankle in many directions.
Sometimes you can start more difficult and challenging strength exercises, such as standing on one leg, shoots, jogging, running and historical jumps and weights (if you have them). One of the hardest things for me was to jump and sharp turns. For a long time, although I could run without problems, sharp turns in more explosive sports, such as basketball or tennis, still made me hurt. This can help work in eights or jumps.
These exercises are just some of the ideas that will help you begin rehabilitation and get rid of the scar tissue of the ankle. Remember that the long fabric of the ankle scars hangs around more difficult, it will eventually get rid of it. Some people have surgery three or four times if their ankle scar tissue is bad enough, so start your rehabilitation procedure soon!
