What is Ankle Tendinosis?
Ankle tendinosis aka tendonitis happens to athletes and regular pedestrians alike. We simply dont commonly prepare our tendons and joints for unlevel footing. Resultant twist in the ankle results in ankle sprain. Although many times we think of ankle sprain as a minor injury that seems to resolve on its own, that actually rarely is the case. RICE method, commonly prescribed to relieve ankle pain and inflammation, does not actually heal the injury. Neither do pain killers. Ofcourse some amount of rest and common sense is necessary as part of the healing process. However, too many people limit themselves to only those two things, cuttings corners on therapy.
Heal vs Treat
Physical therapy certainly helps a lot in the actual healing process of tendinosis, but it too is not quite enough since a residual nagging pain or tension usually remains. Therapeutic massage is almost always needed to break up stuck fibers to completely heal an injury, so that you can enjoy those same types of activities without feeling restricted in movement or re-injuring that same area over and over again. Soft tissues tend to stick together like glue, encapsulating damaged tissues in response to an injury. They remain thus bound until manually released with therapeutic massage which breaks them up allowing blood flow in to repair tissues. In other words you may experience temporary relief after physical therapy or from just resting and avoiding activities that may aggravate it. However the pain will return once you start to engage in activities that systematically put pressure in that same area.
Trees Cure Ankle Sprain
Special eccentric loading exercises like the ones in this video offer an additional layer of protection to maintaining your ankle health. These exercises not only strengthen those tendons but also offer corrective alignment to help ensure their proper function. I highly suggest doing exercises in this video daily to help avoid getting ankle injury in the first place!
In the video I target muscles not commonly used. These muscles remain unconditioned and lack proper reaction time greatly contributing to your likelihood of tendinosis. Since ankle sprain typically results from the action of your foot suddenly rolling in, I try to create conditions that require the foot to act this way using broken tree branches and logs. Branches have bends and arches that yield underneath unpredictably as you walk over them. Ofcourse, you want to walk slowly and mind fully focused on walking on branches. No distractions at least at first. We will be working the outer arch, the inner arch, transverse arch, all the muscles that pronate and supinate your foot, your calves and Achilles tendon, as well as drill for quick reaction time, all using branches. Supination and pronation barely gets enough attention in most types of training and workouts. Walking sideways and backwards further helps you learn to attune to your footing rather than rely on visual cues only.
At the end of it all, we want to keep injuries resulting in ankle tendinosis to a minimum. Do you really want to concern yourself with Ibuprofen dosage, or rely on Aleve and Advil to mask the pain thats there to tell you have an injury?
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