Cross Friction Massage for Ankle Sprain

Ankle Sprain

The massage technique known as cross friction can be used for ankle sprains.  This specific massage assists the body to heal while prohibiting scar tissue from forming. One of the most common injuries, especially in sports,  is an ankle sprain.  An ankle sprain can be defined as the result of overstretching or tearing of the ligaments in the ankle.  The overstretching generally occurs when the sole of the foot faces inward and the ankle turns under.  Sometimes the ankle will roll the opposite way of the foot and cause injury to the inside of the ankle. Approximately 2 to 3 days after the sprain occurs a cross friction massage may be performed on injured ligaments to prevent scar tissue from developing. 

How to Perform Cross Friction Massage

Before you perform this type of massage, make sure the bone is not broken and there are no skin infections or tendon ruptures.  If any of these conditions appear, the massage cannot be performed.  You can perform this massage on yourself in five to ten minutes.  Make sure to sit in a relaxed position that allows the injured ankle to be fully stretched.  Next, place one finger directly on the ligament and apply a deep pressure.  Continue by massaging the area around the injured ligament, moving progressively closer to the site of the injury.  As you begin to massage the injured ligament, make certain that you are going across the width of the ligament with a back and forth motion rather than the length of the ligament.  Repeat this motion for about 10 minutes.  After you finish the massage, apply tape to the ankle for additional support.  Use this massage technique every other day because the ankle needs time to recover.  If pain worsens, wait several days before performing the massage again. 

Additional Tips

 It is important to rest after the injury occurs.  Rest helps reduce pain and prevent any further damage from occurring.  If it’s necessary, use crutches to reduce the amount of pressure put on the ankle while walking.  Also, use ice to reduce swelling and increase blood flow.  An ice pack should be used right after the injury occurs.  Use the ice pack for 15 minutes and repeat this every 2 hours.  Make sure to elevate your ankle to reduce bleeding and swelling by allowing blood to flow in the opposite direction of the injury.  Range of motion exercises will also help you start moving your ankle sooner.  Gently stretch the calf muscles because they tend to tighten up to protect the injured ligament.