Should i massage sprained ankle

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CPAP Supplies. Bathroom Safety. Bathroom Safety Shop All. Toilet Safety. Shower Chairs. Grab Bars. Bathtub Rails. Bath Steps. Cast Covers. Bathing Aids. We describe first aid and longer-term methods of supporting recovery. Avoid putting any weight on the ankle, as this increases the risk of broken bones and other injuries. Sit in a comfortable position, with the ankle elevated to reduce swelling. Nonsteroidal anti-inflammatory drugs, or NSAIDs , such as ibuprofen , can also help alleviate swelling and pain.

If crutches are available, some people find that they can help with balance and mobility while allowing the ankle to rest. It is difficult to diagnose an ankle sprain based on symptoms alone. For this reason, a person should see a doctor. Most family physicians and doctors at urgent care clinics can quickly diagnose a sprained ankle. If the injury is very serious, they may refer the person to an orthopedist or foot and ankle surgeon. The following methods of home care may support faster recovery while helping to protect against further injuries.

The acronym RICE stands for: rest, ice, compression, and elevation. Doctors often recommend these tactics to reduce swelling and inflammation in the days after an injury. Resting the ankle is key for healing, and wearing a brace can help stabilize the injured area. Attempting to return to sports or other activities too quickly increases the risk of another injury.

The American Academy of Family Physicians suggest applying an ice pack to the sprain for 10—20 minutes at a time.

Wrap the pack in a towel before laying it against the skin. They found that, while doctors commonly recommend applying ice, there is limited evidence to support its effectiveness. Try wrapping a bandage around the injured ankle. The bandage should be snug, but not so tight that it digs into the skin, hurts, or causes numbness. Elevating a sprained ankle reduces the accumulation of fluid in the joint. This can ease swelling, which may also help reduce pain.

Try sleeping with the foot and ankle propped up on pillows at a level higher than the heart. When sitting or resting, use pillows or a footrest to keep the foot and ankle elevated. Heat increases blood flow to an injury, which can speed healing.

Some people also find that it helps relax tight muscles, easing pain and tension. Sprained ankle massage techniques form part of a full rehabilitation program. In particular, cross friction massage to the injured ligaments help realign new scar tissue. During the acute phase, immediately after you sprain your ankle, the priority is to apply the PRICE principles rest, ice, compression, elevation.

From around 3 days after injury, small circular frictions applied gently around the joint may help reduce swelling.

As your pain subsides, deeper ankle sprain massage techniques can be incorporated to help loosen the calf and shin muscles and improve range of motion.

Cross friction massage can be commenced from around 7 days after injury, as long as it is not painful. After the acute phase, cross friction massage across the ankle ligaments can help in preventing scar tissue formation. It depends on which ankle ligaments are torn as to exactly where cross friction massage techniques are applied.

Apply direct pressure backwards and forwards with a single finger across your ligament not along the ligament. Cross friction massage may be uncomfortable.

This is normal, however, it is important to stay within the limits of pain. If it is so painful you tighten up with pain or flinch then treatment is unlikely to be beneficial. Sports massage techniques for the lower leg and calf muscles will not directly help as part of ankle sprain treatment.

However, keeping the lower leg muscles in good condition will help prevent tight knots, lumps, and bumps in the muscle, as well as aid tissue fluid dispersal. Ankle Sprain Rehabilitation Program. Massage can be an extremely beneficial way to cope with ankle sprains. First and foremost, try practicing massage in several small sessions throughout the day, as opposed to all at once. This will give the ankle time to heal and relax in between sessions. Also pairing a cooling pad or ice with the massage is a great way to reduce the swelling before you begin working the tissue, which should allow you more access to the injured part of the ankle.

Just be sure not to ice the ankle to the point where feeling is lost, as this may lead to you massaging the tissue too ardently.

When your ankle is strained or sprained, the resultant swelling can make the tissue surrounding the joint inflexible.