How to Massage a Sprained Ankle

How to Massage a Sprained Ankle

A sprained ankle is a serious injury inflicted to the ligaments of the joints that causes severe pain, swelling and immobilization. Sprains are sometimes referred to as twisted or rolled ankles. The injury is categorized into degrees like 1st degree, 2nd degree and 3rd degree.

Our Top Pick For Sprained Ankle Treatment

Heal old or new ankle injuries fast!

Learn More

Sprains commonly occur while playing athletic games, during sports, or even just running. They can happen due to imbalance or losing footing and suddenly twisting your ankle. In any case, you can help remedy the pain by knowing how to massage a sprained ankle.

Don’t attempt to touch or do anything to your foot without the proper guidance because incorrect procedures can worsen your injury. If you are not sure how severe your ankle injury is, it is best to let a doctor see your condition so that he or she can diagnose you. Some sprains call for physical therapy and even operation.

Steps to Massage a Sprained Ankle

There are different ways to aid a sprained ankle. According to H.E.M. Ankle Rehab, It is not advisable to let the ankle heal on its own. Here are some steps on how to gently massage the affected area for it to regain strength and mobility.

Step 1

Get down on a surface where you can easily bend over and reach your ankle. Keep your foot leveled to the surface.

Step 2

Gently glide your palms reaching from your foot moving up to your knee creating tender motions.

Step 3

In a circular motion, using your fingers, massage the boney part of your ankle. This is the part adjacent from your foot to your leg called the malleoli.

Step 4

Do some smooth movements around that area in a rotating motion at most six times to the right and six times to the left. Do not push in too hard.

Keep massaging against the malleoli using your fingers making gently reflexology movements. Repeat this thrice for both ankles.

Step 5

Move your hands to the tendon directly above your heel. This is the Achilles tendon and is commonly aligned to your ankle or malleoli.

Gently knead it and move your fingers from the top part to the heel and calf part. Again, do not push too hard, just place a steady and light pressure.

Step 6

Do the same massage with your other ankle.

Sports Massage for a Sprained Ankle

Sports massage can help reduce the swelling of a sprained ankle. If you attempt to massage an injured person, test first if the movements that you are doing is effective in relieving the pain rather than making it worse.

If the patient is not taking it well, seek advice from a medical doctor. If you are trying to rehabilitate a sprained ankle on your own then keep in mind the acronym found in the name of H.E.M Ankle Rehab, which stands for:

H – Healthy Blood Flow

E – Eliminate Swelling

M – Mobility

Step 1

Apply some ice on the affected area for at least ten minutes. This will reduce the swelling.

Step 2

Position the leg of the patient where you can elevate his or her ankle with a pillow or anything that can help you with the procedure.

Step 3

Do gentle circular movements with the fingers of your hand on the sprained ankle. Make firm motions but apply light pressure. This will get some blood flowing which is very important.

Step 4

Try lifting the leg by bending the knee and gently rotate the ankle clockwise to recover a bit of mobility in that area. Do not always keep a sprained ankle idle.

Step 5

If you are successful with your remedy and your ankle is gaining recovery then you can try cross friction massage which also promotes mobility within the ligament that is affected causing sprain.

Cross Friction Massage for a Sprained Ankle

This type of massage helps stimulate and relieve inflammation by breaking scar tissues that develop. The pressure is more focused between the heel and the end of the Achilles tendon. It is best to position the foot where it will be elevated and have someone do the massage for you.

It is difficult to bend your leg and reach for your ankle since the pressure points will not really help ease the tension you feel on the sprain. Furthermore, this method should be done when the ligament is in stretch position.

Apply a decent amount of pressure towards the mid-section of your leg from the end where the Achilles tendon kind of inserts and from the heel of your foot. If you are only learning how to do this procedure, it is best to start a little far from the affected area and slowly work your way towards it.

Do a perpendicular motion against the direction of the foot fibers. This is why it’s called cross friction massage.

This will result to an uncomfortable feeling which will not be felt from the beginning of the massage but as you go, you will start to feel a slight pain but not a lot. Try to go deeper if you want but limit the painful feeling.

Allow your fingers to go back and forth, with enough pressure on the said area, for at least 30 seconds and two minutes maximum. Do not apply any oil treatment or lubrication because we need to be able to control our movements and pressure to avoid making the sprain worse.

The whole treatment will take an average time of three minutes or two to four minutes on each ankle. If there is no improvement the next day, contact a professional or seek medical help.

Conclusion

If your condition is not a case for doctor involvement and you think you can handle it on your own, then don’t proceed with traditional ways of massaging your ankle. Ankle sprains may  heal if you tend to them and carefully follow professional recommendations but in most cases, it can take months to recover.

Try the professional guide from H.E.M. Ankle Rehab wherein they guarantee pain free results within three to seven days and teach you how to massage a sprained ankle. They aim not only to recover from ankle sprains but to improve your condition with less risk of having another injury in the future.

Our Top Pick For Sprained Ankle Treatment

Heal old or new ankle injuries fast!

Learn More

Leave a Reply

Your email address will not be published. Required fields are marked *

*