Increasing Speed After a Sprained Ankle

Oct 19, 14 Increasing Speed After a Sprained Ankle

First of all, let’s talk about the feet and ankles, since they are usually ignored and not considered important. Your feet are what come into contact with the ground. They are directly connected to your ankles and calves. If the ankles and calves are weak and stiff, it will directly impact how you walk, run and jump. More specifically, weak, stiff ankles will really slow you down. So, if you have a sprained ankle or an old injury that is holding you back, you have to start healing it properly to make sure it gets back to 100% and does not sacrifice speed and athletic performance.

If you have an ankle sprain right now, you have probably already heard that you are supposed to use R.I.C.E. (Rest, Ice, Compression and Elevation). What you may not know is that current research debunks this as an effective tool to heal an ankle sprain.
For example, is has been shows that “when ice is applied to a body part for a prolonged period, nearby lymphatic vessels begin to dramatically increase their permeability (lymphatic vessels are ‘dead-end’ tubes which ordinarily help carry excess tissue fluids back into the cardiovascular system). As lymphatic permeability is enhanced, large amounts of fluid begin to pour from the lymphatics ‘in the wrong direction’ (into the injured area), increasing the amount of local swelling and pressure and potentially contributing to greater pain.”The use of Cryotherapy in Sports Injuries,’ Sports Medicine, Vol. 3. pp. 398-414, 1986

As for your recovery from a sprained ankle, you will find that your ankle is significantly slower, weaker and more stiff after the injury. Why? Rest and ice does nothing to actually heal the ligaments and strengthen them. If you play sports, this could have a big impact on your overall performance. Specifically, you may see your speed decrease a fair amount. And, keep in mind, even a small drop in speed can have a big impact on your athletic ability, especially in competition where every little bit counts.

In your ankle, after the sprain, you will find some troubling issues (like scar tissue and neuromuscular damage) in addition to the weakness and stiffness. Combined together, this all spells trouble for the ankle in the short term and over the course of your athletic career.

Many people who do not properly heal and rehab their ankles also find they are forced to wear ankle braces, tape, or wraps. Unfortunately, this immobilizes the ankle joint and makes the ankle even weaker and less efficient. In addition, it has been shown that ankle braces can lead to more serious injuries, like MCL and ACL tears in the knee.

So, what can you do to prevent all this from happening? It’s pretty simple and extremely doable. You need to heal your ankle properly as soon as possible with a good ankle rehab program. The methods in the H.E.M. Ankle Rehab System (Healthy blood flow, Eliminate swelling, and Mobility) have been shown to significantly speed up the healing process and improve the quality of it too. And that is extremely important for getting your ankle strong and stable, which will increase your speed, agility and vertical jump. 

How? it’s pretty simple. Remember, how we discussed the fact that your ankles are directly connected to your feet? Well, if your ankles are strong and stable, they can generate more power to help propel you when you move. And of course, all of this can be done without the use of ankle braces, tape or wraps. And the best part? Stronger ankles mean a lower risk of sprains.

As you increase strength, you can start pushing your ankles and calves a little harder with more challenging exercises, which will continue to build them up. This is not a process that takes a long time. And it is something you can easily incorporate into your overall regimen in just a few minutes a workout. The dividends are huge so it is more than worth your time. So, take a few days to heal your sprained ankle with H.E.M. and you will see a big difference in your speed as well as any, many other benefits.

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