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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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Paff
@paff
yesssss, currently rehabbing my foot and ankle that recently flared up and has been sprained very badly in the past. highly recommend the PAILS / RAILS method to improve dorsiflexion https://youtu.be/Pfz4qys23Q8?si=XMBA1nvdP3N9rS59
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Paff
@paff
from my experience as a powerlifter + advice from my wife who’s an S&C coach, you have to move it as much as you can and strengthen the damaged tissue. this means rehabbing daily, and it WILL hurt at first. try and find the sweet spot where it hurts but at the end of the exercise, feels better. you can push it too far for sure, but you need to load the damaged tissue to heal it. resting will just enable the scar tissue to solidify. you gotta break it down + build it up
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Paff
@paff
ps this forced me to do my rehab, so ty hehe
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