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Voodoo Flossing for Ankle Range of Motion

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Voodoo flossing to increase range of motion in my ankle

I visited Colin Beattie, BKin, MPt, CAFCI at Synergy Wellness Center in Victoria, BC to try out a therapy called voodoo flossing.  Voodoo Flossing is a method using neurological modulation to help loosen and relax muscles to create greater range of motion in the body.  I did some non-scientific Google research and it appears Voodoo Flossing is popular in the Crossfit community.  I believe it has merit in treating the injuries common in triathlon.

I am very impressed with how it worked for my shin and ankle.  Now that I am healing scar tissue in my ankle from a trimalleolar fracture, this technique is useful to create good range of motion in my ankle as I return to sport.

The actual “Voodoo” is created using a long elastic band which is like a common physiotherapy theraband, only thicker.  After some gentle Graston scraping on the area, the band is tied tightly, but not painfully, around my leg.  Despite my skepticism, I can’t deny that immediately my calf and ankle had a huge increase in range of motion.  Read more for the full story… Read more

don't give up

The 12 Weeks Broken Ankle Recovery Video Update

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The 12 Week Broken Ankle Recovery Update

It has been 12 weeks to the day since I had my bike accident and broke my ankle.  In this 12 week video update, I share a bit about the people that have helped me get back to speed so quickly and kept my attitude in check.  Staying positive and engaged in the process of recovery has been the key to getting back in shape quickly.

don't give up

Simple.

This injury has helped redefine and motivate my desire to race.  I feel like I am among a new generation of athletes who continue to race into their 40s and remain competitive as elites.  This isn’t “normal” and there is certainly some resistance to this notion.  Although I am more of an outlier at the moment, I don’t think this will always be the case.

I am thankful to have great sponsors and supporters who believe that fast after 40 means REALLY FAST.  I love the idea of helping to define what that is and work hard to set the bar as high as possible.  I look to my contemporaries, athletes like Jo Pavey and Gunn-Rita Dahle, who are competing as top level elites in their sports (running and mountain biking) to help me decide what level I plan to compete at.  The top level.

I am still looking at Kona in 2017.

Looking forward to setting some new benchmarks this season.

Thanks for following along.

xoxo  Melanie ???

 

 

Broken Ankle Healing Using RICE and MEAT Therapy

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Promoting Broken Ankle Healing Using the RICE and MEAT Therapy Protocols

RICE is an acronym for REST, ICE, COMPRESSION and ELEVATION.  This mnemonic dates back to the 1970s when a doctor came up with this prescription for healing that became the standard protocol to treat acute injuries.

RICE is an acronym for REST, ICE, COMPRESSION and ELEVATION and MEAT is an acronym for MOVEMENT, EXERCISE, ANALGESICS and THERAPY

More recent medical opinions suggest that both rest and ice can delay healing rather than promote it.  Icing can reduce inflammation, and rest can promote joint rigidity, so movement without ice is suggested. The MEAT (MOVEMENT, EXERCISE, ANALGESICS and THERAPY) approach is considered particularly beneficial for ligament and tendon injuries.  This all gets confusing when you deal with a trimalleolar fracture that compromises both bones and ligaments.  What is the best approach if you have a combination of issues to resolve? Read more