How Much Weight Can The Great Wall Of China Hold Stretching and Strengthening – Get Rid of Ankle Scar Tissue

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Stretching and Strengthening – Get Rid of Ankle Scar Tissue

When getting rid of ankle scar tissue is your goal, massage isn’t the only thing you need to get rid of it. Stretching and stretching targeted towards this goal can also be of great help. Understanding what scar tissue is is important to understand why we don’t want it to last too long.

When the body is injured, it responds by sending fluid to the area (in addition to excessive bleeding in the area). The fluid protects the joint from further injury. Your body then quickly begins to repair the area with ankle scar tissue, aiming to provide a short-term solution to get you back on your feet. However, this ankle scar tissue is inferior to the original ligament it replaced. It’s weaker, less flexible, and can cause the surrounding tissue to deform, making you vulnerable to re-injury. Thanks scar tissue for helping us out in the short-term, but out ASAP.

As the ankle scar tissue settles, it becomes more established, making the joint stiff and inflexible. So, as soon as you are on the road to recovery (after 48 hours of RICE) you should start stretching. Yes, rest is important, but ‘rest’ doesn’t mean you have to be bread for a few months until you’re pain-free. Rehabilitation is not easy, but if you take it slow, it can make a difference in your recovery time and the condition of your ankle down the road.

In the beginning, rehabilitation aimed at breaking up the ankle scar tissue can be very simple. Bend your ankles back and forth. Go around in a circle. The ABC picture seems to be a favorite for physical therapists. All of these are simple, yet effective exercises that test and improve joint flexibility. When you walk up, and can stand on the injured area, isometric exercises can help strengthen the area. Isometric exercises are exercises where you don’t need to move. Sit on a chair with your feet against the wall, push with the ball or the heel of your foot. This can help you work out how much pressure you can put on the joint. As your condition improves, you will be able to push your ankle in the other direction.

As the ankle scar tissue breaks down and some movement exercises (drawing pictures in the air that I mentioned earlier) become easier, you will be able to join the massage, using your hands to stretch the ankle in different directions. When you can stand and move around, walking is an easy way to strengthen and stretch the area. You will see real improvement every day if you keep going. Find some stairs and walk up and down them. This workout will keep you busy for a while! The stairs took me a long time to conquer, and for some reason, walking down was more difficult than walking up! A ninety-degree bend on the stairs is also good for pushing and gradually gaining full flexibility. An old towel or rag can be used to increase ankle flexibility. Hold the towel with both hands and place it on the injured area. Pull it slightly and you will be able to feel the stretch in your ankle. Using this method is good because even just sitting on the floor you can stretch your ankles in many directions.

Eventually you can do more difficult and complex strength training exercises such as standing on one leg, lunges, jogging, running, and finally jumps and weights (if you have them). One of the more difficult things for me to do is sharp jumps and turns. For a long time, even though I was able to run without problems, more explosive sports such as basketball or tennis caused me pain. Running in figure 8s or jumping exercises can help with this.

These exercises are just a few ideas to start rehabilitating and getting rid of ankle scar tissue. Remember, the longer the ankle scar tissue, the more difficult it is to get rid of in the long run. Some people have three or four surgeries if the ankle scarring is bad enough, so you need to start a rehab routine!

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