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erica
@erica
ankle recovery day today 🦶 since I sprained it ~4 weeks ago it’s healed okay but with a significant amount of scar tissue that’s really affecting mobility i have to massage it frequently to reduce the tightness, anyone gone through rehab or PT post ligament tear and have some advice for ankle mobility and stability? most of the tightness is in the point position (pictured)
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bradq
@bradq
In college I had access to the best big time athletics training and PT. The guy was old school. You sprain your ankle. You mix a bucket of 3/4 ice and 1/4 cold water--a slush. You tape your toes with masking tape (because it hurts to go so cold). You put foot in for 10-12 minutes. You take it out and immediately do some light stretching on board below....each side slowly until it hurts then stop immediately. 2-3 times a day. AMAZING what it did for athletes to get back to their sport. But! we did right after and we would be back in a few days. And we generally didn't have ligament tears thought I suspect he would do the same thing. So, ligament and a month later, I don't know sharing for you to decide, but if were me, I'd try it, can't hurt. I've told friends and they are amazed.
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erica
@erica
I did a ton of ice and heat rounds when I first injured it! Unfortunately didn’t have this balance board thing, that would’ve been excellent!! (My soccer coach was old school like yours - extreme ice to the point is was painful for 10min when extreme heat for 10min, stretch, repeat every 2 hrs for first few days)
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