If you're an athlete, you already know that ankle sprains often happen during your workouts. Types of ankle sprains range from chronic to acute, simple to severe. This is where effective massage therapy comes in. Proper massage technique for acute ankle sprains offers many benefits.
The standard treatment for an acute ankle sprain is RICE (Rest, Ice, Compression, and Elevation). It has been tested and proven effective by specialists. It is best to turn, move, and tap hard on the ankle while it is tender, as this can help calm the injured person.
Massage therapy should be performed at least after 48-72 hours in the subacute and acute phases while sitting in a comfortable position. Here are 5 massage techniques to treat acute ankle sprains:
- On the ligament, apply direct pressure with one finger and begin to gently massage a point away from the sprained area and gradually work toward it. Massage the ligament back and forth to make sure you feel the ligament under your skin. Continue for at least 5-10 minutes, then bandage the ankle or use an ankle brace.
- Lie on your back and try to raise your ankles high and make small circles back and forth. Use the tips of your fingers to stroke the sprained area so that you can bend your ankles and toes as much as you can tolerate the pain. This helps push the tissues with gentle movements to a tolerable dull pain level, allowing proper circulation of fresh blood with nutrients and proteins to move the decomposed wastes away from the area.
- On sprains, keep the ankle elevated and make sure that you drink lots of fluid and eat nutritious food, preferably fresh fruits. This will instantly raise the glucose levels and help keep you from going into shock. Have a blanket handy in case you get cold and start shivering. Buy a cane and a slip-on ankle bandage that offers support and compression.
- After a 72-hour period, therapeutic massage plays an important role in that the therapist should palpate the ATFL (Anterior Talofibular Ligament), CFL (Calcaneofibular Ligament) or PTFL (Posterior Talofibular Ligament) and Apply cross friction of the fibres to this area. This should be done for about 20 seconds in each position and position. This helps prevent the formation of scar tissue adhesions.
- Ice the sprained part with an ice pack covered with a small towel. At home, you can place rolled-up wet wipes in the freezer and rotate them toward the injured area. They make cooler bags that work very well. Do this as often as possible. Applying ice usually lasts about 20-30 minutes.
In order to maximize the effectiveness of these tips, you can visit Sophia’s Health Massage.
Choosing the right therapist to do your massage is also essential, and it's better to consult with a professional therapist. In Sophia’s Health Massage, you can find several kinds of massage, remedial, relaxation, deep tissue massage or even waxing. If you don't know which message you need, Sophia’s Health Massage therapist will help you decide it.