Exercises for an ankle sprain to help you recover quickly
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- เผยแพร่เมื่อ 1 ม.ค. 2019
- A sprained ankle is a traumatic injury to one or more of the ligaments that stabilizes the ankle joint. An ankle sprain most often involves the ligaments on the lateral side (outside) of the ankle. It can occasionally involve the medial (inside) ankle ligaments or the syndesmosis of the ankle. The ankle injury can vary in severity, from stretching one or more of the ligaments, to partial or complete tears. Therefore, the time involved in the recovery process can vary greatly. Fortunately, there are exercises for an ankle sprain you can do to try to recover quickly.
In this video, physical therapist Yves Gege and I show a few exercises you can do to try to recover from a sprained ankle.
Get more great physical therapy and rehab information from Yves Gege on his Instagram: / made2movept
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Good video can I play with my sprained ankle without me damaging anything permanently?... I play basketball
How to relief from ankle pain...after releasing from plaster
Why don’t u say anything about the inside of the ankle, that exists too smh
Got drunk af last night and today morning I am watching this video. Haha!
Same I woke with a sprained ankle did I twist it in my dreams?
I mixed a lot of alcohol with basketball and that landed me here after I landed on my foot In a crooked position from being way uncoordinated
Yesterday, Friday, I sprained my left ankle, then about an hour later, twisted my right ankle by trying to take the weight off my left! Talk about having a bad day! I have to be back at work on Monday and I seriously hope this helps! Thank you.
How bout now?
@@EFCR7 Absolutely healed and back to normal and back at the gym to strengthen my ankles. Thank you for asking, Shakif!
It's been few months it happened to me ,it doesn't look like my normal right ankle, I feel differently and can't do exercises
@@marwa5672 Go see a doctor! Don't let it get worse!
everyone: i’m here because of basketball or football
me: i’m here because i didn’t warm up before pointe work
im here bc of athletics
Here because I'd warmup before football....just imagine🥲🥲🥲
Bahaha same
im here cause of jumping off a curb after running and rolling my ankle (im on a drill team)
here because I got crippled while trying do a layup some fatty fell on my ankle now I can't move it😀🖐
Here bc of 🏀 never gonna stop working tho
Same went to go block up a shot and came right down on it 😂
@@evankinney5147 I went for a layup and landed on someone’s ankle
@@evankinney5147 same here today😅
same fam today
@@owenlyon265 I went for a layup, and I don’t play basketball at all, so I landed on the side of my foot, and then the goal bent it back more, so it’s badddd
I’m here because of football ... never gonna leave football for life ❤️
Badly sprained my left ankle today walking. Worst I've ever experienced - normally they recover quickly for me, but not this time... still hurting a lot but i can slowly walk around. If it's not better in a couple of days, I'll see a doctor .. Good video - gives me some hope - thanks!
Sounds efficient balancing the foot and standing on one foot. Real time practical way to know if it's healed or how long you need to wait to put more pressure on your foot again.
Thanks bro , I came with good results
so helpful! thank you so much! keep playing 🏐
THANK YOU I CAN NOW DUNK AGAIN YOUR TIPS WORK THANK YOU VERY MUCH
“one of the most common injuries in sports” … me here cause i didn’t notice there was a whole..stepped in the hole, fell down and killed my fucking ankle.
my dumbass was running inside after taking out the trash.😭
that's literally same as me i did that yesterday but i still can walk
Lol Ive done this before like a year and a half back, but Im here now because my ankle got fucked up during football
Me falling down the last 2 steps of the stairs
I was just running in gym and I fell for no reason ;v;
I also have school in 30 minutes
I've been watching these videos like they're just gonna magically heal my ankle.
This is my first time spraining my ankle and sadly I can’t play tennis anymore bc of it or dance so I’m trying really hard to get better after and this helped so much thank you!!
Is it better?
You speak as if ankle sprain brings a death knell to tennis. That scares me. I hope not so bad. Are u back to tennis yet? How long it took for you to get back on tennis?
I’m here because of volleyball.. I’m still gonna play it though 😎
Lol I just sprained mine spiking over net at least it went over tho 😂
@@MightyMangoz lmao same I jumped and rolled my foot over someone else’s and have a game this weekend 💀
@@annatuba7409 lol same happened with me
I’m here because my donkey tackled me
Omg same, I’m here cause of volleyball 😭🤣
Bro rlly can't wait to recover from the injury and get back on the pitch⚽😍
Thank you doc!
You’re welcome!
In accident..
Sprained left ankle a year ago, ballet show coming up no pain no problems rehearsing and the week of the show I injure the ankle from not warming up enough and the show is in 3 days
Sprained my ankle on the 9th and still hurting now. It's getting better but still hurts. Was skating a bowl and I slammed from top to bottom and twisted the hell out of it.
Well i had this sprained ankle bcs of Futsal and now im hoping to get a foot on a football pitch i just watched this vid 3 days ago and im feeling as i did before futsal. Now im ready to excellent finishing just like Mo Salah 💪🏼
How soon after the injury do we start these exercises. Should we wait a couple weeks before starting the exercises?
I was just running and plus am going to Wisconsin dells
I sprained my right ankle 3 times and left ones only 1 time while I was playing football .5 days later I could barely walk and after a week I started playing again now I broke my neck . This happened because the defender tackles very aggressively . Make a video how to recover from a neck injury please.
World Gamer your done mate!
Just retire 🤣🤣🤣🤣🤣🤣
Hows it all going?
@@kayejara1578 you're hilarious dude😂😂😂
Angela Trinh rugby is more aggressive idiot
In 5 days!?whut!?is that a minor sprained?
Hey doctor do u have any exercises for knee sprains ? And any tips on how to reduce swelling
Sprained my left yesterday playing soccer ⚽️ 😩 already had weak ankles from previous sprains! Still swollen so hopefully I can start this recovery soon.
Hey man sorry hear about that but how is your ankle doing now?
same😩😩
@@jazmincamacho5312 how are you doing right now?
@@Decay-Reverbs a lot better thanks for asking! I use compression socks every time I play now, don’t like ankle braces too restrictive.
@@jazmincamacho5312 hope you recover quickly!
when you just want to get downstairs and life hits ya outta nowhere : 💀
Bruuh this just happened to me rn it hurts so bad
Me walking down three steps of stairs and on the last step boom I fall with a huge crack it’s a grade one sprain but I’m super scared to walk after 3 days 😭
I fractured my ankle and had CFL surgery. Just got out the carats after 7 long weeks now in an ankle cast and my rehab is intense but I’m so over the crutches that I’m working so hard to start working again
Skateboarding is gonna feel so good when my recovery is done
i sprained my ankle yesterday morning, swelling has gone down and i can semi stand on it, i just hope it heals quick for my sons appt 😔
Has it healed?
Ur lucky lol it’s been 4 days and I still can’t stand on it
dont srand up on it, it'll get worst
@@geo_too_smooth i couldnt stand on it for 2 weeks lucky you
I wish you had the doc wear light colored pants and socks so you can see what be is doing. The therapists clothes were perfect for demo. Docs socks and scrubs just blend in to the background so you can't see anything.
I was going to comment the same but then saw ur comment.. totally agree with you.
Exactly my thoughts
Sprained my left ankle playing volleyball and today I have playoffs. I really want to play so you've got to do what you've gotta do
it kinda help tysm
just sprained it at the last day of 🏀 tryouts… still made the team tho!! just trying to get better quick so i can play
Hey man sorry hear about that but how is your ankle doing now?
my ankle hurts so much rn 😭
How is it now I got mine yesterday 😭
@@mrproductive3429 I was running and it really went 😫😩😳😩😩😳😩😔😳😔😳😩😳😩😳😩😳😩😩😳😩😫
@@balls7828 hey don't worry it will be alright! it's been more than a week and now I can easily walk and even run. I was on bed for 3 days.
Though I can't turn my foot sideways completely it hurts lil bit.
Same here dude damn..
@@DAIKIVMA bruh i my ankle got folded when i landed on it, it basically folded halfway, don't know how i broke it
I sprained my ankle 3 times because of playing basketball but this time around I'm having a difficulty to recover since I lost my balance and the pain is so annoying, can't wait for the results if I do these exercises, thanks!
It worked?
Please tell me the results
@@Cau731wbu are you ok now
Thanks! I rolled my ankle this weekend, walking down a mountain at a state park :( I really want it to get better. It’s annoying!
How long did it took? I got my ankle rolled yesterday😭
And you did any exercises?
I'm here because of Chloe ting exercise hhhahah but I'm never gonna quit hahahaha
Everyone in the comments talking about sports injuries .. I was walking in heels 🙄😂😂
And I was walking on flip flops 😅
Ouch have you recovered? I was walking down the stairs and misplaced my foot at the bottom 🙁 3 weeks in and still recovering doing massages everyday but haven't been able to go out. It's really so depressing I had so many plans for this summer 🙁
@@IslanderloverBKK ☝🏼☝🏼☝🏼☝🏼 to you too
@@zoookoo Thank you, that means a lot. It's the 5th week for me and I still can't walk, had an inversion ankle injury while having an anxiety attack:( I've also been doing the massages and light foot exercises on bed. I can feel it healing but it takes time and patience. What's worse is I'm far away from my family since I'm on a trip in another country and stuck here until I am able to walk.
Are you able to walk or some weight bearing? I hope and pray for your fast healing too.🙏🏻
when should you start rehab from first spraining ur ankle
I am suffering from ankle sprain for more than a month now and I missed my football trials 😭
How is now
Same thing is happening to me
Did you recover if yes ,how long did it take for you to recover and what did you do bro??
@@starboy__0077 did you recover how and how long because the same thing happened to me
@@Lilmir4 bro im still not fully recovered It's been a year now, I was supposed to go check it by a doctor but because of corona I couldn't go so I have to wait but I'm definitely going to check it up because it's been to long
@@Lilmir4 and when did you get hurt ?? But you must try and go check it up,, the sooner the better
I sprained my ankle through wrestling in mma practice.
It was a lot of fun though.
I have injured my foot in gym actually I was doing stretching of my legs I pull my foot inward manually to get full range of stretch .I did it in inward direction [inversion direction]. It seems I had inversion sprain of ankle I heard the voice of tearing ligaments when I stretched it like tearing of cloth while stretching .it's about 3 weeks I still have pain I give it proper rest I can go upstairs and downstairs can walk but can't walk like a normal man I feel pain while walking I am afraid it's just ankle sprain or fracture because I didn't go to hospital didn't catch x-ray yet .can you please tell me how long it will be take to normal and is it fracture or sprained
I’m here cuz my tryouts for my soccer team is in a week and I gotta get back in shape as much as I can before that and I have sprained my ankle a month ago
Same
Here bc of ⚽️ sprained it twice in one hour then played a 50 minute game last night I am in so much pain
Twisted mines yesterday during my CrossFit training. Ouch!!
That makes sense.
Football a.k.a Soccer - did a crazy move skill on an unstable ground which leaded too Ankel sprain. Inner side swollen sob...
That sucks, I’m here cuz of soccer too, we were doing 2v2’s and my teammate tripped me and I landed wrong
@@abbyonapplejuice9205 sob, get well soon Bro
bro same here! both inner and outter part are swollen, I thought I had broke my foot initially, I am recovering now, get better soon bro!
How many days do you have to wait before you start doing this exercises?
They said it in the beginning, as soon as the swelling goes down
i’m here because of basketball and i have practice in 2 days and i’m not gonna not go and do it because i’m point guard and the team kinda needs me💪🏻😎
I raced my second Moto for my points. It wasn't ugly until the next day. Black all the way from my toes to the bottom of the tibia
Cannnot find anything anywhere which addresses ankle sprains to the inside (posterior tibialis). I know I can't be the only one. Can anyone help!
AAAHHHHHHHHHHHH dude i have been looking for that so badly
any update on you bro? i think i have the same case, does your medial malleolus also hurts? (medial ankle)
Same here bro ... Inside sprain left leg
@@ronjoshuamanaloto7975 hi, yes, two years on and it’s still problematic. I can run (flat surfaces) about once a week, but have to rest for days afterwards. Orthopaedic surgeon says it’s permanent and I should find alternative exercises. I’m sort of over it now, can’t let it rule my life. Lesson learned, never underestimate a ‘minor’ sprain.
@@nathanrao4500 me too bro it hurt what to do 😖😖😖 I wanna play it’s hot outside ☹️☹️
I’m here because of gymnastics... Never gonna stop tho
Here because of gymnastics I worked myself to are and I hurt my ankle I wanna get back as soon as possible because I love gymnastics so much
Anterior tibiofibular ligament is thickened-chronic sprain. Recovery time???? Plz reply?
i shot a knuckle ball pretty hard (missed btw hit cross bar) and i jumped and landed wrong on my cleats and ended up speaking tf out of this and this shit literly like 1 1/2 weeks of the excersice really work
My left ankle still doesn't feel 100% I still feel a weird feeling on it.
Same
How long do it take to heal
@@recogotskillz1059 I don't think I sprained it because I never had a bruise or swelling but it's been over 5 months and still just feel something their bugging me but I can still play sports and run and do all that
@@blendi_ same bro I could run and stuff but still feel that little bit of pain of when i got injured.
@@fyzixa635 so how to get normal fully??
I just got an ankle sprain today when should I start doing these exercises
Hoping to heal my ankle before playoff game for basketball
Sprained mine today playin football or “SoCCeR” and i have have a game in about two days its not a bad one i can run on it kick the ball but im not taking the risk so I searched this up an i hope it goes well
after 3 weeks swelling not going. This exercises can be done
I played soccer yesterday and that guys on the opposite team fouled me 2 times. First he stepped on my right ankle and second time he kicked on my right ankle again. And now it’s still hurt like hell .
yeaah that makes a lot of sense 😭
I suffered a level 2 aprain 3 weeks ago. The ankle is feeling better but now I get severe cramping in my calf and Achilles tendon after resting my injury. The pain is excruciating. Any advice?
I’m sorry, but Dr. Geier can’t legally answer medical questions and offer specific medical advice online. Join Dr. Geier on this Friday’s Ask Dr. Geier show, Nov. 18, when he'll be live on TH-cam at 12 PM ET - and bring your questions! Until then, check out the hundreds of videos here and thousands of articles on his website - drdavidgeier.com - in which he discusses every musculoskeletal injury suffered by athletes and active people.
- Dr. David Geier team
Iam here for badminton in this few year's I experience angle sprain 5+ time due to badminton
April 20: I've been sprained twice in a game before, I would like to know what is the most effective way for me to be able to play again before april 26??
I❤️🏀
Omg I just spring my ankle
Here from muay thai, been over a month but do not want to take too much time off
Dr. My ankle is recovering but i feel bone is not in right position i dont feel pain while walking but at the end of the day its swallowen and feel pain while running
My mom sprained her foot and I’m watching this to help her she was at the gym and tripped and it hurts a lot
Hey man sorry hear about that but how is your mom's ankle doing now? God bless her Be safe:)
Sorry to hear that… how is she doing now? Hope she is all set to hit the gym again!
@@Decay-Reverbs she’s all recovered :) it was only for November for a few days
Here from track 🤣🤝
I sprained my left feet. It was 2 weeks ago. Still swollen. How long will it takes to lessen the pain?
I always stretch my feet. But nothing changed
U gotta wrap it up with an ankle brace and immobilise it for a couple of weeks first, when it starts to hurt less, then u can proceed with these type of exercises, if it’s still really swollen go to a doc
Just twisted my ankle playing football haha
Thanks. I played badminton today and got injury. 😖😖
Here from track not going to stop tho
On the second balance exercise do I stand on my weakened ankle leg, or the strong leg? As a daily exerciser (and an octogenarian) and having recently "rolled" my ankle these simple tips will be helpful for me. Right now I'm only doing seated workouts because of the ankle. Thank you.
Stand on the weak one
This is my first sprained and I have a 1st degree sprained (I believe) and I tried to stretch it and all that along with many physiotherapy (I’m a bio student lol) but rn the swollen is down but I fill kinda stiff...does anyone know what does that mean?
For me it’s just because I got to lazy and didn’t stretch it more, do some simple stretching and keep it warm and compressed, then keep stretching, I usually do that for a week or two and it feels loser and more relaxed.
First time dancing, and I'm here 😓
I tre flipped today and landed heavy on my front foot, and it sprained...this is the second time this happened to me with that trick, both feet on the board but right foot is bent...oh well.
Fucken same, messed up my skin too, not gonna stop tho
How soon can you do these exercises? I sprained my ankle yesterday
How is ur ankle NOW ??
They said when you get movement back, like when you can walk fairly normal and it doesn't hurt sharply when you walk. This is probably a few to several days after injury for most.
@angelatrinh1156 thanks. This is like min 2 weeks later.
its been 6 months, its not healing nor swollen hurt abit or pain and idk what to do since ice is not really working
Did u see doctor? Take xray? How is it?
Here because of 🏀, ball is life tho imma be back
I just got messed up too hopefully we come back stronger
Is good now bro?
@@user-bw2eu8lq1b yeah I’ve been pretty good for a while now. Pain is like a 50% when I move it wrong though. Mobility and function is 85% so I can’t complain
Im here for my friend
Great wish to have one like u
l don't know what's friendship ... Because I didn't experienced it.
I don't know....but my ankle twisted like both my legs....my right leg wasn't that much hurt like was just a fracture but.....my left leg's bone got a crack....now am so much prompt to get ankle twists.....I wnat this to stop...please help😟✌️
Here bc of MMA mishap, gotta heal asap
Good luck in your recovery!
I sprained my ankle yesterday, when can I start these exercises? How long is the healing time?
I’m sorry, but Dr. Geier can’t legally answer medical questions and offer specific medical advice online. Join Dr. Geier on his monthly Ask Dr. Geier Live! Show, January 26, when he'll be live on TH-cam at 12 PM ET - and bring your questions! Until then, check out the hundreds of videos here and thousands of articles on his website - drdavidgeier.com - in which he discusses every musculoskeletal injury suffered by athletes and active people.
- Dr. David Geier team
I sprained my ankle playing basketball then tried to go jog like two weeks later and sprained it again. It's been over 2 week's and still in pain.
What to do danm
I’m here bc of stepping off the stairs and falling on my ankle but guess what I’m never gonna stop walking down stairs😂 and I have dance nationals coming up
Lilly how is it now? already recovered?
@@kucingterboek oh yes it took about 3 days for me to stop hopping but 2 weeks and it was good I still couldn’t run for a while though but it’s 100% better now. But now it’s my knee that is bothering me😂
I sprained my ankle playing soccer. It hurts so bad when I tried this
I am suffreing from ankle ligament injury since 4 month.plz guide me.....
Om Unique four months is a lil to much
4 Months!!!???
Same, 10 months and I feel like something's still off with my ankle idk what to do anymore
LLRn'R W I roll my ankles about every month because I skate and it should heal from 1-3 weeks.
Almost a year for me
I can stand on it and walk when it's straight but the problem is that there is a pain in the front of the ankle whenever i bend, so i tried to do mini squats to relieve the pain
Hopefully it gets better quickly.
@@DrDavidGeier thank you so much :D
I'm here because of Badminton...Never playing again.😭
Just focus on your recovery, then you can make that important decision of leaving or keep playing.
Im here because of🥊
SIR I HAVE TWISTED MY ANKLE HARD YESTERDAY BUT I HAVE NO SAWOLING AND A LITTLE PAIN IN WALKING NOT MUCH . SO WHAT DOES IT MEANS NOTHING DAMAGED ? AND CAN I DO THESE EXCERCISES NOW OR AFTER THE FEET RECOVERED ?
I’m sorry, but Dr. Geier can’t legally answer medical questions and offer specific medical advice online. Join Dr. Geier on his monthly Ask Dr. Geier Live! Show, January 26, when he'll be live on TH-cam at 12 PM ET - and bring your questions! Until then, check out the hundreds of videos here and thousands of articles on his website - drdavidgeier.com - in which he discusses every musculoskeletal injury suffered by athletes and active people.
- Dr. David Geier team
how does it feel now
@@natalieSitton YA NOW IT FEELS OK . THANKS BUDDY
@@user-dy5wo9xc2o 😂😂 i have two sprained ankles rn and have softball try outs in 5 days
Help me i am going to Wisconsin dells
It's been 4 weeks and even with exercises I can't walk or bear any weight on my foot. MRI showed a ligament rupture + 3 other injured ligaments on the chopart-joint. Doctor said I don't need surgery. I just want to walk again :(
Same. How are you you feeling now?
Hope u have naturally healed
Everyone here I know your pain and I'm go in through it now but I have a foot sprain plz wish me good luck for working a shift with it 😔😔🤕🤕
Here cause I fell down the stairs and I do Colorguard ✌🏻
I am here because of Soccer... Never gonna quit tho
I had ankle sprain yesterday on Friday, this happened because I jump to high when challenging aerial ball on the air then after I heading to clear the ball. Guess what happened, im landing with inversion ankle. Then I get out of field and go back home to make RICE treatment which is rest, ice, compression and elevation. Then today I feel great the bruises decrease.... And I cant walk normally
I’m here because of basketball... gotta keep that mamba mentality🐍
Got in football....but will still playy...tho after healing..😂😅✌🏻
Lmao same how are u doin now tho?
@@khalidibrahim8710 fine...tho doc said two more weeks...then it be alright...wat bout u?