beerleaguecaptain 999 Report post Posted June 16, 2010 Rehab exercises can help you regain muscular strength and flexibility but the only tried and true solution is time.By the way, the reason you felt better after the game and after the popping on the ice, was the stretching and tearing away of scar tissue. Share this post Link to post Share on other sites
eric42434224 1 Report post Posted June 16, 2010 Rehab exercises can help you regain muscular strength and flexibility but the only tried and true solution is time.By the way, the reason you felt better after the game and after the popping on the ice, was the stretching and tearing away of scar tissue.Interesting....cause it really surprised me. I thought I was going to be limping around like an 80yr old after an MMA match. Instead I feel that the stiffness I usually felt in the morning is now gone, I have more flexibility, strength, and flexibility. Makes sense....thanks for the info dkmiller! Share this post Link to post Share on other sites
Evomike1 0 Report post Posted June 16, 2010 I am surprised you did not receive a detailed rehab plan for this injury. Normal ankle sprain exercises can help because they will help protect the joint, and get back strength lost due to inactivity. But the most important thing is to begin balance rehab to improve proprioception and proper muscle firing patterns. Start with balancing on one foot, then close your eyes, add airex (balance pad), then lunges. Try each of these movements for 30 seconds to a minute each. Don't close eyes on unbalanced surface. I have found that hockey players can improve proprioception vary fast because of the nature of our sport. Also try balancing in one foot and have a partner pass you a med ball. if you do not have a balance pad take time before practice on the ice and skate/ balance on one foot. have a team mate pass you pucks. Just be careful and progress slowly. It is important to listen to your body with this injury and now allow chronic pain to set in. Share this post Link to post Share on other sites
5holeflyby 0 Report post Posted July 29, 2010 Best of luck on your rehad. I used the RICE method on my H.A.S. injury a couple years ago. One thing I did that wasn't mentioned was a ice massage. Basically you freeze water in those small bathroom cups and tear the cup away. Use the bottom of the cup as a "handle" and do small circular motions over the sprained area. I'd do a regular ice bag once and alternate with the ice massage. I also bought a balance board to help the rehab and stretching of the ligaments and to improve the balance during rehab. Share this post Link to post Share on other sites
