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Written by Bao Nguyen – Martial Arts | Founder of VOSU REVIEW.
Phase 1: The Acute Stage (First 0 - 72 Hours)
Phase 1: The Acute Stage (First 0 - 72 Hours)
The goal here is Inflammation Control. Think of this as "Defense Mode."
The goal here is Inflammation Control. Think of this as "Defense Mode."
The R.I.C.E Protocol
Rest: Immediately cease all forms of pivoting or impact training.
Ice: Apply ice for 15 minutes every 2 hours. Use a thin cloth between the ice and skin to prevent frostbite.
Compression: Wrap the ankle with an elastic bandage to limit swelling and provide stability.
Elevation: Keep your ankle above the level of your heart to drain excess fluid.
What to Avoid (HARM): Avoid Heat, Alcohol, Running, and Massage during this initial window.
Phase 2: Mobility and Early Strengthening (Days 4 - 14)
Phase 2: Mobility and Early Strengthening (Days 4 - 14)
Once the sharp pain subsides, you enter "Reconstruction Mode."
♦️Range of Motion (ROM): Perform "Ankle Alphabets." Sit with your leg extended and use your big toe to "write" the letters A-Z in the air.
↕️ Isometric Holds: Push your foot against a wall in four directions (inward, outward, up, down) without moving the joint. Hold for 10 seconds.
🧎Proprioception: Practice balancing on your healthy leg, then transition to the injured leg once it is pain-free.
Phase 3: Long-term Resilience (The Sensei’s Secret)
Phase 3: Long-term Resilience (The Sensei’s Secret)
Tendon Support
Tendon Support
Ligaments take longer to heal than muscles. Proper nutrition is the "hidden" part of the dojo.
Supportive Gear
Supportive Gear
Transition from a heavy brace to a high-quality compression sleeve as you return to light shadow-boxing.
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