Jiu jitsu rehab series : Ankle injuries part 2
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In my last post I explained the importance of properly rehabbing an ankle sprain. In regards to Jiu jitsu this may be related to a foot lock, such as a toe hold or heel hook.
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“The remodeling phase of ligament repair can continue for months to years, which time collagen and ligament matrix are continually overturned by processed of tissue synthesis and degradation. (Hauser 2011).”
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Months to years?!?! How can we speed up the ligament healing process?
“Repetitive loading on injured soft tissue structures, such as ligaments and tendons, has profoundly beneficial effects on cellular effects [increased strength, size and collagen content] (Hauser 2011).” .
Here are some strategies to safely load an injured ankle:
1️⃣Controlled articular rotations: full pain-free motion with self imposed isometric loading.
2️⃣Positional isometric: Find the angle of mild strain. Back off slightly and isometrically load the area. Continually load for several days and re-assess the angle. Progress towards end-range as tolerated.
3️⃣Eccentric weight bearing inversion: This is an advanced step or a prehab strategy. Do not progress here until you have full pain-free range of motion.
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“You will always regret not training the position that got you injured in” -Andreo Spina
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The concepts behind this approach is you are providing a directional message to encourage the healing process to load the tissue in a safe manner. .
Reference: Hauser, Ross A. And Erin E. Dolan. “Ligament injury and healing: an overview of current clinical concepts.” Journal or Prolotherapy 3.4 (2011): 836-846