Today is day 3 of doing these exercises as well as the foot strengthening exercises. It has literally changed my life. I do them in the morning and at night. For 7 years I’ve had an ankle injury that damaged soft tissue. Every day I’m in pain. My ankle swells up and I can’t even stand on it. The pain shoots all the way up to my hip. I’ve had to change jobs because of this injury and I’ve felt so hopeless that I was going to live with the constant pain forever. I prayed that my Ankle would be healed and the next day this video showed up in my Recommend. THE FIRST TIME I did these exercises (as well as the foot ones) my pain went away. Including my hip pain. It is the first time in 7 years that the pain wasn’t there! At first I couldn’t do these exercises and I couldn’t do ANY of the foot exercises. I couldn’t even walk on my heels. But today is day 3 and I see amazing improvement. Thank you. You are literally saving my life.
Thank you thank you thank you!!!!! I broke my ankle five years ago, healed from it, and went back to doing what I did before. I quit going to physical therapy before they said I was done, and I figured things would just keep on getting better the more I used my ankle. I don’t really have a limitation in what I can do with my ankle but I get extreme pain after I overuse it and sometimes pain for no reason at all. I did the stretches in your video and they have made a world of difference. I did them a few times a day for a few days and felt 100% better. I felt so much better that I quit doing the stretches. That was a mistake. I’m doing the stretches a few times a day, every day, now and I feel so much better. Thank you for providing this video, it helped me tremendously!
Looking forward to trying these, I went hiking up a mountain and my ankles were on fire most of the time. I stopped and did the circles but I want to try the other stretch now
😳😳 wow I js did a quick practice while watching, after a week of out of the blue pain this definitely gave some sort of relief, Il definitely be doing these simple exercises, thank you 👍☺️
I've been in pain for 2 month nerve pain is not a joke I don't know what happened I didn't hurt anything I just started swelling and one thing led to another but everything is in my ankle and in the back of my leg my muscles I hope this video will help me so I wouldn't have to go to physical therapist
your video is really nice sir.. i was suffering from a lot of pain in my ankle and i was irritated of this then i tried your exercises along with your medication and it really made a difference..
I ran in wedge while my ankle was sprained and swollen. It eventually went away. That was in 2015, I begun to suffer from that mistake last year. The pain went away but I was in wheelchair cause I couldn't walk crutches. It just started up again last week. I had an MRI on it about 2 months ago.
Almost same, i have pain under my ankle and around ankle, since i shoot the ball with left leg, but feel pain in my right leg and started to feel pain under my ankles
@@Beast-ej6yz yea do a small warm up for your legs to get used to moving. Such as mountain climbers and stretches. Also when running long distance after a few miles you want to shake your leg idk what idk what it does but my running coach says it keeps your leg active and prevents cramps
I workout as a teen (15) and I tend to get my legs very messed up with air pockets and small injuries and these practices truly work luckily(Yes I know my username is a typical teen thing but I have this username because I thought this was a cool username a long time ago)
Man these rotation circular movements might be dangerous at the early stage of recovery from ankle strain. I recover from light grade 1-2 strain, It’s been 3 weeks for me and i experience pain when walking. On the inside and outside of the ankle. Is it ok to feel pain like this after 3 weeks of rest? Or it’s ligaments damage?
Thanks for the question. Typical healing times for ligament sprains are 6-8 weeks. Normally, with good rehab work we would like to see the pain reduction during walking be pretty significant by 3 weeks so if it continues definitely get checked out. As for the rotational movements, it's really all about the range of motion. Post-injury we need movement to help reduce swelling, normalize blood flow and to regain motor control and coordination. So, we will usually have clients do the circular movements, but VERY gently and in a pain-free range of motion.
wow the outside of my ankle cap felt locked. ive been limping around. i heard all kinds of tiny cracks and pops when i did these exercises. and it feels like there is rotation again :) ty
Hello there Dr. Cobb I had a lot of ankle sprains during my life, over 10 times at least. And my ankle is hurting when I run now even though it has been a long time since i didn't sprain it. I have been talking with an orthopedist chirurgian specialised in feet. May be thinking of a surgical operation for my ankle. Do you think at my point I should do the surgery? Or it would just make things worse? Thank you for your answer. Mathieu
I am new to running and around my ankle area idk if it’s nerve or muscle pain it hurts to walk after my run, when I try and massage it it hurts to put pressure on it :( any tips on what todo how to prevent this and what or why this has happened? Should I see a running coach?
interesting points ,if anyone else wants to uncover treatment for a sprained ankle try Jaffacter Sprained Ankle Coach (do a google search ) ? Ive heard some awesome things about it and my cousin got great success with it.
Thanks for this video. I got an accident 20 days ago. My right leg got injured and doctor said it was ankle sprain. Yesterday the bandage was removed and I am tyring to press my leg while walking but I fell thousands of throns have pierced lower portion of my leg. I can't press my leg. Please advise me what I will do.
I'm sorry but there's no way to ethically answer this question via a TH-cam chat. Normally, when you have the type of pain you are describing it likely means some degree of nerve irritation so definitely consult with a movement professional.
Have chemo neuropathy..numbness. I am really working on balance and feet. I try to do these and others to keep feet muscles stronger. Think this are great to try. My PT has me do toe walk and heel walk. Tip toes easy. Heel walk look like a crap. Working..
I sprained my ankle in 1st may till now i can't get the range motion of the other leg i can't put where i put the other leg i feel the ankle joint of the front is like something holding him i can make up and down but not down deeply like the other one specially when putting it on the ground and trying to pend my knees
There are quite a number of possibilities so that's impossible to answer here on YT. We would recommend you consult with a movement professional for an evaluation. There are genetic, muscular, ligamentous, skeletal and neural possibilities so a professional evaluation is the way to go. Good luck!
@@ZHealthPerformance is it possible that I write a condition of mine and see what you think of it? I live in Kurdistan, and the healthcare here is rock bottom. So, I'd appreciate it if you had time for it!
Hi 😊 Good day sir. I just wanted to ask Sir, why my medial malleolus on my right ankle is swelling and Im not comfortable with it. I used to play basketball and I got sprained and one time I accidentaly bumped it on a hard surface. It is the reason why my medial malleolus swelling? I need help Sir, Your response will help me a lot sir thank you so much.
Hi all, I've been trying to find an insole that, when I wear my high heeled boots, will stop that awful pain in the ball of my foot and ankle. I have tried gel insoles but they don't work. I really like my boots and I want to wear them for longer than an hour without having this pain in my feet. Any advice greatly appreciated.
Hi I was undergone surgery for patella fracture. After 3 months of surgery i feel pain in ankle during walk. Please suggest me exercise for pain relief.
20 years ago I broke my ankle. Recently my ankle has been very painful. I have tried exercises and its just made the pain 10x worse. Short of going to the doctor or taking pain killers, I don't know what to do.
Sorry to hear that. With a poor response to different exercises it would absolutely make sense to see your doctor or movement professional for an evaluation. We wish you the best!
@@ZHealthPerformance the doctors I’ve seen just offer pain killers and no physio. Or just tell you to call someone else for referrals that lead to nowhere. The pain gets worse in the winter months. I occasionally take Codeine to numb it slightly. I do worry about possible addiction to it and only take it on the days when I’ve had to physically move my foot when it’s seized.
Maybe i got something else but ....my leg started hurting randomly. My right leg had pain in the front of my ankle and a little lower from my knee. It's like a intermittent pain that comes and goes , and feels like sharp
😢i always had pain in my ankle since i was little my mom told me i broke my leg i had to wear a cast and i feel like thats what started my ankles hurtin they would swell up and i have to stay off my feet for a min or so then i went to get a Xr on it and they didnt see nothin toren in my ankle idk🤷🏾♀️🙈
I've been battling ankle pain for a couple months now. One day doing these exercises, and I'm close to pain free. Thank you!
Hi cud you tell me what to do my ankle swallow and it paining me get it Crack or jus put some ointment in the ankle
You should consult with bones Dr...
Today is day 3 of doing these exercises as well as the foot strengthening exercises. It has literally changed my life. I do them in the morning and at night. For 7 years I’ve had an ankle injury that damaged soft tissue. Every day I’m in pain. My ankle swells up and I can’t even stand on it. The pain shoots all the way up to my hip. I’ve had to change jobs because of this injury and I’ve felt so hopeless that I was going to live with the constant pain forever. I prayed that my
Ankle would be healed and the next day this video showed up in my
Recommend. THE FIRST TIME I did these exercises (as well as the foot ones) my pain went away. Including my hip pain. It is the first time in 7 years that the pain wasn’t there! At first I couldn’t do these exercises and I couldn’t do ANY of the foot exercises. I couldn’t even walk on my heels. But today is day 3 and I see amazing improvement. Thank you. You are literally saving my life.
I THANK GOD FOR YOUR PROGRESS!!!
Ty for feed back I'm going to try this
Praise God
Thanks for this advice! I was worried my juvenile arthritis was acting up again and had a minor panic attack, but this cleared things up.
Thank you so much I have a sporting completion tomorrow and had an ankle injury. I have done this for 2 days and I already feel a lot better.!
Thankyou so much !! I had this ankle pain for so long and this exercise made the pain go away. You are a legend.
You're welcome!
You are a legend my man
I had this ankle sprain for 2 days now
I couldn't practice properly
You are a legend!
Thanks
Thank you thank you thank you!!!!!
I broke my ankle five years ago, healed from it, and went back to doing what I did before.
I quit going to physical therapy before they said I was done, and I figured things would just keep on getting better the more I used my ankle.
I don’t really have a limitation in what I can do with my ankle but I get extreme pain after I overuse it and sometimes pain for no reason at all.
I did the stretches in your video and they have made a world of difference. I did them a few times a day for a few days and felt 100% better. I felt so much better that I quit doing the stretches. That was a mistake.
I’m doing the stretches a few times a day, every day, now and I feel so much better.
Thank you for providing this video, it helped me tremendously!
No way! It actually works thank you so much been dealing my pain for 3 months now
My ankle was hurting me and I try your warmup and it feels amazing 🙌thank you 🤗
Great to hear! Glad it helped!
My mum's been having pain in both ankles, I'm going to share this with her it could be helpful
Thank you so much. You don't know how much this video helped my life❤️
Looking forward to trying these, I went hiking up a mountain and my ankles were on fire most of the time. I stopped and did the circles but I want to try the other stretch now
Hope they were very helpful!
That nerve stretch is really helpful
Thank you so much. Even with my practice run through, I’ve noticed a difference. 🙏
I love when u can instantly feel results! Thank you!
You're so welcome!
😳😳 wow I js did a quick practice while watching, after a week of out of the blue pain this definitely gave some sort of relief, Il definitely be doing these simple exercises, thank you 👍☺️
Wonderful! So happy to hear they were helpful!
@@ZHealthPerformance
Thank you 😊
Thank You it was a grt relief in one take... Will continue doing it
I've been in pain for 2 month nerve pain is not a joke I don't know what happened I didn't hurt anything I just started swelling and one thing led to another but everything is in my ankle and in the back of my leg my muscles I hope this video will help me so I wouldn't have to go to physical therapist
your video is really nice sir.. i was suffering from a lot of pain in my ankle and i was irritated of this then i tried your exercises along with your medication and it really made a difference..
got some immediate relief thank you for the exercises
Bro thank you this pain has been hurting for about a week or so and the pain was starting to get worse
Thanks doc
Love from india 🇮🇳
Thank you so much! I’ve been having ankle pain for a week because of softball and I never knew how to fix it.
I ran in wedge while my ankle was sprained and swollen. It eventually went away. That was in 2015, I begun to suffer from that mistake last year. The pain went away but I was in wheelchair cause I couldn't walk crutches. It just started up again last week. I had an MRI on it about 2 months ago.
Whenever I run for a couple of minutes I get ankle pain😐, I used to not warmup. My fault
Thats happening to me also i am new to running and joking have you got any tips ?
Yea I used to play soccer without warming up and after sometime I was struggling to run cuz I felt like there r weights tied to my ankle.
Almost same, i have pain under my ankle and around ankle, since i shoot the ball with left leg, but feel pain in my right leg and started to feel pain under my ankles
@@Beast-ej6yz yea do a small warm up for your legs to get used to moving. Such as mountain climbers and stretches. Also when running long distance after a few miles you want to shake your leg idk what idk what it does but my running coach says it keeps your leg active and prevents cramps
@@kaitlynchapman3796 Thx so much i was waiting for this reply for so long.Thx so much it means alot to me
I have been suffering pain for 5to6 years.l must follow this exercises.Ok thanks
Thank you fir this
Thank you so much these exercises helped me so much
So glad!
Great video. Thanks!
Thank you so much sir God bless you
So nice of you. Thank you
Brooo this really worked i play basketball and sprained my ankle 5 days ago and with those little movement i feel amazing!!! Thanks
Victor Sanchez lol I’m looking at this right before a basketball game~ so I hope it works
You good bro
OMG THE 2ND ONE IS A LIFE SAVER
I workout as a teen (15) and I tend to get my legs very messed up with air pockets and small injuries and these practices truly work luckily(Yes I know my username is a typical teen thing but I have this username because I thought this was a cool username a long time ago)
Man these rotation circular movements might be dangerous at the early stage of recovery from ankle strain. I recover from light grade 1-2 strain, It’s been 3 weeks for me and i experience pain when walking. On the inside and outside of the ankle. Is it ok to feel pain like this after 3 weeks of rest? Or it’s ligaments damage?
Thanks for the question. Typical healing times for ligament sprains are 6-8 weeks. Normally, with good rehab work we would like to see the pain reduction during walking be pretty significant by 3 weeks so if it continues definitely get checked out. As for the rotational movements, it's really all about the range of motion. Post-injury we need movement to help reduce swelling, normalize blood flow and to regain motor control and coordination. So, we will usually have clients do the circular movements, but VERY gently and in a pain-free range of motion.
wow the outside of my ankle cap felt locked. ive been limping around. i heard all kinds of tiny cracks and pops when i did these exercises. and it feels like there is rotation again :) ty
Not injured, I'm here cause I'm constantly in joint pain cause of my powerlifting style training
Hello there Dr. Cobb I had a lot of ankle sprains during my life, over 10 times at least. And my ankle is hurting when I run now even though it has been a long time since i didn't sprain it. I have been talking with an orthopedist chirurgian specialised in feet. May be thinking of a surgical operation for my ankle. Do you think at my point I should do the surgery? Or it would just make things worse?
Thank you for your answer.
Mathieu
1:23 The Video Actually Starts...I Saved Your Time❤🌍
Thank you so much .....
I am new to running and around my ankle area idk if it’s nerve or muscle pain it hurts to walk after my run, when I try and massage it it hurts to put pressure on it :( any tips on what todo how to prevent this and what or why this has happened? Should I see a running coach?
Really superb thankyou....
It's working
My ankle hurts but it has this sweet pain 😍😍
It works for me if I had a previous sprain? sometimes my ankle hurts and i do some stretching to calm it but i just hear bones cracking in my foot...
Yes it will help for previous sprains.
interesting points ,if anyone else wants to uncover treatment for a sprained ankle try Jaffacter Sprained Ankle Coach (do a google search ) ? Ive heard some awesome things about it and my cousin got great success with it.
Me too
When i run or jump i used to put my weight on my foot and suddenly my ankle hurt how can i relief it?
Thank u!
You're welcome!
Thanks for this video. I got an accident 20 days ago. My right leg got injured and doctor said it was ankle sprain. Yesterday the bandage was removed and I am tyring to press my leg while walking but I fell thousands of throns have pierced lower portion of my leg. I can't press my leg. Please advise me what I will do.
I'm sorry but there's no way to ethically answer this question via a TH-cam chat. Normally, when you have the type of pain you are describing it likely means some degree of nerve irritation so definitely consult with a movement professional.
@@ZHealthPerformance Thanks a lot for your reply and suggestion. I am happy for your reply.
Thank you so much at the start of this video I couldn't even move my ankle now I don't even feel any pain in it!
I'm still in pain ... I guess I should wait for it to heal
The first massage you told works thanks
Question: when the ankle makes a knack sound like 10 times in 1 circle, is this heathy and can i carry on with it
I am shock.. It's really work 🥺thanks
You're welcome!
Thank you
Thanks for telling
wow it worked thanks
Have chemo neuropathy..numbness. I am really working on balance and feet.
I try to do these and others to keep feet muscles stronger. Think this are great to try. My PT has me do toe walk and heel walk. Tip toes easy. Heel walk look like a crap. Working..
Great as always
Much appreciated!
I have a swallow ankle due to a fall which caused blood clots what is the best exercise to do
Tnx, it’s very helpful
Many thanks for you 🌺
Our pleasure!
Brilliant thankyou very much
I can move my right ankle in a circle but my left ankle. What does that mean?
Thanks it really helped
Trying for a week!
I sprained my ankle in 1st may till now i can't get the range motion of the other leg i can't put where i put the other leg i feel the ankle joint of the front is like something holding him i can make up and down but not down deeply like the other one specially when putting it on the ground and trying to pend my knees
My ankles rotate in any ideas on what it could be? I get alot of pain with it and I don’t know what is causing my feet to turn in
There are quite a number of possibilities so that's impossible to answer here on YT. We would recommend you consult with a movement professional for an evaluation. There are genetic, muscular, ligamentous, skeletal and neural possibilities so a professional evaluation is the way to go. Good luck!
It helps me ...thank you
Thank
Thank you sir , I feel some thing cured
thank you great video
Thank you so much!
You're welcome!
@@ZHealthPerformance is it possible that I write a condition of mine and see what you think of it? I live in Kurdistan, and the healthcare here is rock bottom. So, I'd appreciate it if you had time for it!
Hi 😊 Good day sir. I just wanted to ask Sir, why my medial malleolus on my right ankle is swelling and Im not comfortable with it. I used to play basketball and I got sprained and one time I accidentaly bumped it on a hard surface. It is the reason why my medial malleolus swelling? I need help Sir, Your response will help me a lot sir thank you so much.
Thanks 😊🙏
My ankle has been killing me for months. The first time I did these movements was instant relief.
Fantastic, glad it helped!
Video nice sir, i problem ankale bone small cross sir what r u sir
I do the circles all the time but it doesn't help, I will try the others too.
Hi all, I've been trying to find an insole that, when I wear my high heeled boots, will stop that awful pain in the ball of my foot and ankle. I have tried gel insoles but they don't work. I really like my boots and I want to wear them for longer than an hour without having this pain in my feet. Any advice greatly appreciated.
66
Hi
I was undergone surgery for patella fracture. After 3 months of surgery i feel pain in ankle during walk. Please suggest me exercise for pain relief.
Every time I do ankle circles it pops…
I have heel pain from few months. Now I've ankle pain also with PF. What to do
I swear this helped
I tried doing these exercises real quick and I believe that I felt something. Maybe there's something to this.
Glad you gave them a try. They can be very helpful for many issues. Good luck!
Worked well.
Great ankle nerve stretch 👣
What do I do when i do that exercises it hurts?
I have ankle pain related to my flat foot.. will this exercise help?
I have pain in my toes what I do for this to release all the pain ?
Brilliant.🙂💫💫👋🖐👍
20 years ago I broke my ankle. Recently my ankle has been very painful. I have tried exercises and its just made the pain 10x worse. Short of going to the doctor or taking pain killers, I don't know what to do.
Sorry to hear that. With a poor response to different exercises it would absolutely make sense to see your doctor or movement professional for an evaluation. We wish you the best!
@@ZHealthPerformance the doctors I’ve seen just offer pain killers and no physio. Or just tell you to call someone else for referrals that lead to nowhere. The pain gets worse in the winter months. I occasionally take Codeine to numb it slightly. I do worry about possible addiction to it and only take it on the days when I’ve had to physically move my foot when it’s seized.
My last whole string of finger of leg is paining from last 15 days ...what to do ...?
Thanks very nice sir
I have sharp pain on ankle circle counterclockwise. What is that?
This happened to me when I was playing football
Me too
I am not alone then
@@SS-si3wd yeah lol
Same here bro and its so irritating Todays My Tournament and Pls Pray for me and i have ankle pain rn too😣
Maybe i got something else but ....my leg started hurting randomly. My right leg had pain in the front of my ankle and a little lower from my knee. It's like a intermittent pain that comes and goes , and feels like sharp
How many times a day should I do the exercise?
i had a MIR on my right ankle & the specialist suggested I should have a key hole surgery which I don't want to do .Please someone help .
Shine splints pain problem workout uploaded sir
Thank you so much
😢i always had pain in my ankle since i was little my mom told me i broke my leg i had to wear a cast and i feel like thats what started my ankles hurtin they would swell up and i have to stay off my feet for a min or so then i went to get a Xr on it and they didnt see nothin toren in my ankle idk🤷🏾♀️🙈
i need this stuff
Ankle Sprain swelling and pain not coming down after 4 months also
It made my ankle hurt more