When immediate recovery is not taken care of after an injury, inflammatory processes can become chronic, causing pain and loss of mobility.

After an injury, for example, by tearing or inflaming the tissues inserted in the ankle and the foot as it happens in the ankle sprain, the immediate recovery process is important for its evolution and total recovery. Over time the joints suffer joint (cartilage) and bone wear.

From the third month with repetitive inflammation, the lesions enter a chronic state and all the muscular and ligamentous attachments in the affected region begin to degenerate, showing signs of tenosynovitis and even joint degeneration.

Among those who play soccer, the most frequent injury is a sprained lateral ankle and knee ligamentsIt is common that these injuries are not given the importance they are, and that those who suffer them follow them regularly, despite noticing slight pain and loss of mobility when turning the foot or leg.

But over time, the injury degenerates and inflames the entire ankle region, creating stiffness in the flexor and extensor tendons of the foot.


In many cases, these acute episodes are tried to resolve with infiltrations. But these, although they can alleviate the discomfort at the time, do not offer a lasting solution. Cortisone is effective as an anti-inflammatory but does not resolve the subsequent recovery and dissolution of soft tissues.

The same happens when the treatment is limited to the use of ankle braces or insoles, which can favor the correct support, avoiding the most painful movements, but do not treat the origin of the pain, which is the loss of flexibility.

And so over time the pain returns, which can get worse over the years.


The manual therapy with the so – called deep massage “Ciriax” does help to gain flexibility of tendons, ligaments and muscles of the foot and ankle, and can thus achieve rebuild and release recurrences possible previous treatments that have formed adhesions.

It is important to find a good physiotherapist or masseur specialized in the recovery of these soft tissues of the foot and ankle to soften the tissues that have been hardened by the different fibrillary breaks caused during periods of relapse.

Likewise, in inflammation processes, ice is a good ally against congestion and pain: it helps reduce inflammation and activates circulation due to the vasoconstrictive action of cold.

On the other hand, routine recovery exercises are essential to gain flexibility and movement.

One that can be practiced daily is to trace the letters of the alphabet in the air with the big toe, without supporting the foot. It should be practiced three times a day until full ankle movement is achieved.

After each session, applying ice for ten minutes prevents ankle swelling.

An ankle or wrist swollen from a strain or sprain requires that we rest the joint and, if it is severe, a visit to the orthopedic surgeon or physical therapist. However, we can help relieve pain and reduce inflammation with natural aids such as aromatherapy.


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