Ankle stiffness is a frequent symptom of aging. The ankle weakens and wears out with time. Also, the foot and ankle will become stiff after an ankle fracture that may or may not require surgical intervention. Because this portion of the body is immobilized, it does not have the freedom to move as it usually does during daily activities, resulting in stiffness of the joint and surrounding soft tissue.
This article will educate you on the most prevalent reasons, treatments, and how to improve your ankle stiffness! But first, let’s learn more about the ankles.
What are the ankles?
The musculoskeletal system includes your ankles. They support your body’s weight and assist you in standing, balancing, and moving. The ankle joint is flexible, allowing you to point, bend, twist, and shift your foot from side to side.
The ankle is formed when the lower leg bones (tibia and fibula) meet with the foot bone (talus). Ligaments connect these bones. The foot and ankle may move thanks to a complex network of tendons, muscles, and other soft tissues. Because of its intricacy, the ankle is particularly vulnerable to damage, such as ankle stiffness.
Common Causes of Ankle Pain
Ankle pain causes various injuries and conditions. The following are some of the most prevalent ankle injuries:
- Bursitis – This condition occurs when fluid-filled sacs (bursae, which act as a cushion for your bones as they move) become irritated and inflamed.
- Fractures – Bones can shatter due to an accident or injury (fracture). Ankle fractures range in severity from moderate to severe. Broken ankles can include any bone in the ankle joint, resulting in edema and agony.
- Sprains – Ankle sprains are a prevalent cause of ankle discomfort that occurs when ligaments are stretched, torn, or rolled violently out of their usual position.
- Tendonitis – It is a soft-tissue ailment caused by irritated, inflamed tendons. A tendon (which links muscles to bones) can rip at times and might necessitate surgical repair.
- Arthritis – Ankle arthritis can cause pain and stiffness in the ankle joint. Arthritis occurs when cartilage (the tissue in joints that cushions bones) degrades, causing bones to grind together.
Ankle Stiffness After Sprain: Getting Rid of It
The primary objective of ankle stiffness after a sprain is to reduce pain and swelling and protect the ligaments from additional damage. You may perform the following:
The RICE protocol (Rest, Ice, Compression, and Elevation)
- Rest your ankle as much as possible for the first 24-48 hours if you experience extreme discomfort and edema.
- During this period, soak your foot and ankle in cold water or use an ice pack (covering the ankle with a towel to protect the skin) for 15-20 minutes three times a day, or until the swelling diminishes.
- Compress the ankle with an elasticized wrap, such as an ACE bandage or elastic ankle sleeve, to minimize swelling.
- Elevate your ankle as high as you can comfortably while seated – to the height of your hip, if feasible.
NOTE: Avoid anything that may cause swelling in the first 24 hours, such as hot showers, hot packs, or heat massages.
2 Different Massage Therapy Techniques For Ankle Pain
Ankle stiffness after a sprain is a frequent sports injury. A sprained ankle massage performed by a certified massage therapist is an excellent solution after an acute injury. It can help reduce swelling and discomfort and speed up recovery time.
Continue reading for the top two best massage techniques for ankle stiffness after a sprain.
Lymphatic Drainage Massage
- A sprained ankle will cause severe swelling in the ankle, foot, and lower leg from fluid build-up within the tissues. Massage will encourage lymphatic drainage, transporting fluid from the tissue back into the vessels and away from the injury. A lymphatic drainage massage in Los Angeles, performed by a licensed massage therapist such as ourselves, will apply extremely minimal pressure. Their touch is so soft that you may not even sense it.
- Your massage therapist will concentrate on tight muscles and knots in your lower leg. And this will also aid in the movement of fluid away from your ankle. The wounded ankle will be prone to instability; nevertheless, with the assistance of a massage therapist and strengthening exercises, you may avoid re-injury and return to sports.
Investing in an ankle massage therapy in Los Angeles is a safe and effective alternative for ankle sprains and stiffness. It will remove fluid from your tissues, speeds up healing, and minimizes overall discomfort. Massage Rx recommends working with a highly educated massage therapist, like us, who specializes in this particular method.
We also offer some of the popular massage services, including:
Do you want to know more? Contact us right now!