Top 3 Exercises for Ankle Sprain
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- เผยแพร่เมื่อ 28 ส.ค. 2024
- Chad Madden, Physical Therapist, discusses the Top 3 Exercises for an Ankle Sprain.
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![[RECOVER FASTER!] How To Treat Your Ankle Sprain At Home!](http://i.ytimg.com/vi/_6hjIWhB8Yc/mqdefault.jpg)
I came here because I was playing soccer and there was a hope and my foot went
\_ /_ \/ \_
Same 💖
inventive cow lol same
Bro oms sameee😭
Same
Ouch
My ankle just popped thank you 💟
wait legit or jokes
wait whatgg
A good way or bad way?
Same
Hurtssss so bad... i tried walking to my fridge and i regret it now.. just can’t move at all from my bed
Thank You sir! 🙏🏼Really helpful in faster sprain recovery!
I can't even get past the ABC part. My ankle's so stiff 😩😭
Sanr
Mine is and it's only been a day
@@heather.scorcher7805 All the best! This too shall pass. I am almost fully recovered now ☺️ The most important thing is to see a therapist and regularly perform physio 👍
I was fall from 5 th floor my both leg calcanius Bone crushed brutally and talus bone was dislocated , it was happened 2 years ago total 9 surgeries done , my right leg having more difficulties it's ankle is totally stiffed ☹️ and i am suffering from inner side calcanius nurve pain what should I do for relief of pain 🥺
@@amalinad8620 how much days it took for normal walk
I sprained my ankle about 3 years ago and never got medical attention - just wrapped it in a tensor and stayed off it. Unfortunately now after physically demanding activities such as a jog (it was going numb) and beach volleyball it leaves me in a lot of pain. Will these exercises help? How often should I be doing these exercises also, daily?
I am doing all I can madden to get better. started with the rice method. now im doing multiple ankle exercises multiple times a day. im a weightlifter, and very impatient. im doing all I can to get it better, but I am just completely at a loss as to how it even happened.
Probably spine problem
I am free of ankle pain from first exercise only. Thankyou so much sir
From - INDIA🇮🇳
It's now Quarantine, I haven't been out since 2 months now. Today I went out, and my twisted Angle since 2018 hurts like crazy after walking shortly
So painful . Please.help.
Same
Same
Same
Oh my gosh guys. So glad but surprised at the same time I'm not alone. Really ??!! Mine still hurts especially at night.
@@HighImHi I can't move right now dude it hurts like bitch- I'm never playing badminton ever again
:( hope u get well soon 👍
Great video. As an aspiring PT, it's nice to see good, clear information getting out there!
Are you a PT yet?
Thanks again. It's very kind of you!!
Which foot do I stand on? My hurt ankle can’t bear weight yet.
It's been a year, did you ever find out what foot because I'm wondering too?
@@michellebaeza7942 nope
@@michellebaeza7942 me too aha
@@szymonstefaniak624 I think it’s the sprained ankle
It's the sprained ankle....but you are suppose to stand near a support...or u can use a cain. If u can't beat weight yet....obviously wait ice n elevate
@maddenptofficial
It has turned out to be a pulled achilles tendon. I was instructed to be attentive to how I walked, to not let my ankle roll inward or outward, which is apparently somewhat natural when it hurts. Got a big thumbs up to your exercises. At three weeks since injury, I no longer need a cane, just hobbling a little bit, and am hopeful that in another week I can get back on the treadmill, thanks to the foot alphabet! Thanks for this very helpful video!
and yes it was diagnosed a sprain, from my understanding it is a second degree sprain, I could barely move the ankle the next day,very limited motion as well as discoloration and alot of swelling of the foot and ankle. Doc is telling me 6 weeks recovery. But anything you can suggest Madden to cut that recovery time down would be much appreciated.
My ankle sprained because I was sitting on the toilet too long and my foot fell asleep. I tried to walk it out and my ankle decided to fold in half.
wrf
wtf did i just read
....The same thing happened to me some time ago
You need to lose weight
@@fahedawesome8944 I'm just a clutz.
I rolled my ankle outwards last night. This is my second sprain in the last 6 months. The sprain is grade 1 with mild swelling and slight soreness to walk. I made an appointment at a physio clinic for this coming monday june 10th, should I use these exercises until my appointment or just wait until monday?
This exercise is very helpful for me.appreciate it 🙏
I am Indian thanks for the video. Its very useful. 🙏🙏🙏
Wow, this is helpful and thanks for sharing...
Its mostly happen after running,
Doing cardio workout
Hey madden, this is the second week of my sprained ankle ... And when I play basketball I feel some little pain while jumping... I could easily run with no pain and it hurts when I portray how the injury occurred ... When it got injured it didn't swelled,, just hurts in the above of the ankle in th inward foot... What to do . Wanna play bball so bad
How is it now?
@@lakshagarwal1635 lol
I sprained my ankle playing soccer about a month and a half ago and i got xrays but the dr said he didnt see nothing wrong with it but it feels all tight from the back
Sameeee
Same here I kicked the football so hard that for next week I wasn't able walk properly
You guys actually replied "same" to a comment from 8 years ago😂.
@@divyanshu8832 same and also by playing badminton too
same here just got my ankle sprained last night and here i am already trying to go back to soccer field as soon as possible.
Hi Madden PT. My ankle got sprained by skateboarding. The front of my foot got forced upwards. The front of my ankle hurts. I've had mine X Rayed and there is no fracture. The doctor told me to rest for a week and apply special icing pads everyday. After that week I tried to skate again but it was too painful. Now it's relatively ok but I know I can't skate yet. What do I do?
I was riding my scooter and idk y when I land I put my foot in a way thats comfortable for me but when I jumped on it it was crazy sprain pain I hope tha bois under me and above me get better
I have a ancle sprain right Now I was on my skateboard
@@YaBoiiBoomer bruh its ankle not ancle lol
i came here cuz i jump down from stairs and than me foot went bye bye
thank u so much boss, how soon can we begin exercised immediately as tolerated or 4 weeks out.. or when thank u again
Yeah that confused me too but I think she meant grade 3, she did say it's the worst sprain you can get. :/. Tomorrow May 27 will be 2 weeks since it happened. I am walking on it, with an air splint and athletic shoes. I ice it and elevate it often. She told me to start tracing the alphabet so your video is right along those lines.
thanks
I sprained my ankle a week ago I was on a splint and crutches for this whole week just took it off today. My question is besides these exercises should I wear an ankle brace for few days or just do the exercises and attempt to walk on it
thankyou you could be right I had also just woken up and come out to the living room where I put my feet up so ya it wouldnt of been warm at all. it has been almost 2 months and still isnt normal though alot better. As well the previous day i did a leg workout maybe things really stiffened up. though it is still quite a strange way to get a first time aprained ankle.
Thanks
I wish I saw a physical therapist when I sprained my ankle twice as a kid. I think it caused an imbalance in my muscular over a longer period of time hip problems. Specifically, my right glute become underactive eventually.
I am a soccer player with chronic ankle weakness. I can play through with a brace or ankle tape but sometimes my ankles feel very sore for a few days after. Would you recommend these exercises or something like a wobble board?
maybe before or after playing sport, you could place your ankle or a chair or something, which must be higher than your hips to reduce any swelling or bruising you cant see, and place a cold compress on the bit that hurts the most... a frozen bag of peas will do, just for 20 minutes, you have to retrain the muscles because otherwise you might have problems when you're older.. also try these exercises, they will help :) x
My mom is going to make an appointment with one when I return in December, but I'll ask if she can put me in touch with one. Thanks!
I had my ankle injured during my exercise and this really works thanks alot 😊
When is the best time to do these exercises. Date and time of day plez.
How long do you have to do this for old injuries.
Thank you sooo much. Should I do these exercises while still wearing the ankle support or should I take it off before I start them??
Omg 7 years old
@@SlowFast omg 1 year old
I had my ankle twist 2 months ago..but still I can't run.. properly..there is still slight pain..is there is anything that you can help with..as covid 19 all the clinic are closed..
Skateboard
I don’t think it’s a good sign if it was twisted 2 months ago. Prolly did something worse than a sprain
I sprained my ankle for one year now, still feels like shit, but i don’t know why I can still play basketball, so wired.
How soon after sprain injury should I start attempting these exercises ?
I resprained my right ankle today when my foot sort of collapsed while I was walking (without any obvious cause, my foot just rolled to the right resulting in a really bad popping sound).
I'm icing and elevating, but how soon can I start these exercises? I feel like this may have happened due to a lack of physical therapy to restrengthen things. The first time I sprained it was about 2 months ago.
+Jarod T Not certain about the points made but ,if anyone else needs to find out about best treatment for sprained ankle try Jaffacter Sprained Ankle Coach (do a google search ) ? Ive heard some extraordinary things about it and my m8 got amazing results with it.
Ah im confused. WHEN SHOULD I START DOING THIS EXCERCISES
I sprained my ankle and fractured it, imagine oof
I broke my right ankle and fractured my left ankle three weeks ago. I had cast put on both legs, so I was unable to exercise the sprained ankle. The cast was removed yesterday from the sprained ankle and it is very sore to stand on it for more than 5 minutes. I am going to try these exercises to see if they help.
yo did it work
I'm 3 weeks out from an injury. I'm a relatively athletic 20yo but my ankle still is bugging me, especially when info these exercises. Most of the ABCs were okay but some really felt bad. What stage of the process am I in. Should I just do all the exercises lightly or to their full extent albeit discomforting
how's your ankle mate
@@adityachatta361 amazing
Thanks so much for this video. I sprained my ankle badly while hillwaking this morning, and I'm concerned about how long it will take to heal, and to what extent it will heal, because I teach karate and can't afford to be out of action for too long. How soon could I start working on these exercises? My ankle is still very swollen and bruised.
How is ur ankle?
@@domenikos4462 😂😂😂
Thank you for this, I just sprained my ankle on the same foot for the 4th time, I hope I don't cause arthritis when I'm older
i sprained my ankle recently i thought i was better & i started practicing soccer again 5 days a week & i sprained it again i don’t know when i can play again i’m confused i don’t feel any pain but i don’t want to sprain it again so im doing these exercises but i really wanna be able to play again i don’t want to be put on the bench because i missed to many practices.
How long after a mild sprain can I start doing these exercises? Do I need to wait until there's no pain, or should I be doing these as I heal? Thank you.
Well I sprained my ankle and the next day I started doing this and it was mild
@@krystal9638 Mine ended up being broken, and this was 8 years ago, but thank you for responding. I hope you're doing better.
@@kealliew Lol so cool how you're still on the same TH-cam account after 8 years most people change accounts. Had to respond after noticing this. Lol
@@kealliew oh my god after 8 years😂😅😂😂
@@kealliew is it OK now
Please give any stretching or massage tips to get or heel faster or better. Thanks in advance
I got hit by a bike and I sprained my ankle. This happened two years ago and unfortunately I still feel pains and it slightly swollen. Apparently cos I didn't go do any serious rehabilitation. I've started these exercises and I hope it heals finally.
I sprained my ankle 6 days ago. Although I did feel the "vibrating" feeling after it bent, it didn't hurt much at all. When I came home, about half an hour later, I put compression on it, put a towel around it and ice on top of that. I had also held it above heart level most of the time before the compression. I have been resting most of the time the last days and can walk without any problems at all, and turn it all ways, without any pain. When can I begin exercising regularly again?
I sprained my ankle for the first time I can walk better but I sometimes feel small pain with doing certain movements and I still have like a small ball on my ankle do these stretches help me out?
This could just be inflammation. It should go away with time, but if not you might wanna get it checked out
I have that right now 😭
Did yours go away and how long did it take?
@maddenptofficial
I haven't gone to my doc yet. It's been 8 days now, and there's little to no swelling, but the pain has moved from just under the outside of my ankle bone to across the back of my heel, high up on the heel. I don't want to waste my doctor's time with just a stupid little sprain, but if I don't see improvement by the two week mark, I'll go. Thank you!
Omg 8 years wow
@@SlowFast omg 8 months now
Hi I recently sprained my ankle in a basketball and got an x ray and said it didn't have a fracture, it's been 2 weeks since I sprained and I still don't have full motion range on it and when I try to run the inner part or the opposite side of my ankle hurts. I've heard about deltoid ligaments and how they don't show up in x rays. What can I do to get back on the court ASAP?
to the point.
How rest Anterior tibiofibular ligament is thickened-chronic sprain. Recovery time???? Plz reply
I fell off my horse 2 week ago and sprained my ankle (Had some great bruises).I hope these exercises help I have a event coming up in a month and a half.
can you walk now?
Will this help speed up your recovery? or do you recommend some more therapy or treatment?
my sprained ankle is still swollen. sprained it 3 1/2 weeks ago. walking fine with no pain. sprained it playing 3 on 3 street basketball with improper shoes ( running shoes the grip was really sticky front toe got stuck and then end up kicking the floor while chasing a loose ball. went to acupuncturist who popped my ligaments back in place. however the inner ankle stills looks a big off placement. it shift more upward compare to my right ankle. once a while small pain can be felt from iner ankle
Thanks, very helpful
I sprained my ankle 3 weeks ago, haven't had any physiotherapy or crutches. I have been walking on it, but toe-first which my doctor said can damage my back and hips.
I can't flex it upwards, it is still swollen and the I have been doing the a-z and standing exercise and I did the RICE treatment, do you recommend I should go back to the hospital ? I can't run and walking is painful, eager to get back into sport
Thank you for the upload.
How often, providing there is no associatrd pain, should these exercises, or their variants, be performed?
Everyday or a number of days with a resting period?
Woah a 6 year old comment omg
Thankyou verymucb
nope i didnt go to physio either and its een a month now since it happen ive been doing the balance and a-z's exercises tho
Thanks, will do.
my trainer said it's because of wearing shoes that whole day and having my foot wet when i got home. that night i did some laundry that's why. forgot to mention that one.
Are we supposed to do this after the ligament tear had healed or when the healing is in progress ? It's been 6 weeks since my ligament tear and I have been able to walk comfortably , but i am still hesitant to start running. So should I be doing these exercises too ?
Lots of pain. I had almost no mobility of the ankle for about 2-3 days, when I would try to move it it just was like it was asleep. I wasnt able to walk without a limp for about 2 weeks. Still some pain almost 2 months later, ankle is probably 80%. The first 2 weeks all I did was stay home and ice and I did lots of ankle exercises.
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❤️🏀
Hey I sprained my ankle 5 days ago in the outer ankle pretty bad it hurt the inner and behind the ankle. 4 days passed felt perfect on both sides of ankles but behind my ankle still hurts especially if I try to run what can I do to heal the ligaments or what is it? Thanks
This is very helpful. Thank you for sharing =)
I sprained my ankle stepping off a curb 2-3 weeks ago and had crutches and a brace since then. I'm off the crutches, still have the brace, but the doctor said I need three weeks of physical therapy. I am studying abroad in Rome and the program's insurance doesn't cover it, so I need to do something on my own. Do you have any suggestions?
How soon can you do these ankle exercises after a sprain?
Hello,
I sprained my ankle and I dont know what to do becuase there are so many different methods all over the internet.My main thing is how to take down the swelling and kill the pain, What does an ace bandage do and am I suppose to excercise the pain out or rest? Im a college student and Ive been out of class this week so the sooner the response the better. Thank you much
Thank you, this was incredibly helpful
i got 2 months to heal before the season starts! i need all the help i can get : (
How’s the season?
@@zenzy9817 this was 7 years ago bro💀
@@almightytanny5577 lmao 😂😀
Good luck
Madden I sprained my ankle playibg squash and then twisted it later the same day in the loo. I couldnt walk for 3 days. The x ray was taken but theres no fracture thankfully. Its been a week and im on crutches still. The swelling has gone down but I have blueish black marks near my ankle. Looks like a bruise or a blood clott. I do physio therapy everyday along with accupuncture. How long will I heal in? Can I run and exercise soon??
thanks!
same here..mine has been bad for 5 months...and it sucks not skating
How about using Collagen, Cilica and ENZYMEDICA. These all have to do with connective tissue repair. Of course in addition to your exercises to help the recovery time shorten. What is your opinion on these nutrients? They are found in vitashop or other nutrition stores. Thanks!
I had a nast right ankle injury while landing after a jump. My tendon and ligament were affected though fractures were missing in the x ray. Hope this exercise would help me to recover early. Thanks a lot.
Good
Heard anything on Lava Oil? Its been 4 months n finally my ankle feels about 60 percent better but swelling is almost 90 percent gone. Swelling comes n goes but pain is light but mostly in the front ankle where the leg bends. I walk with no issues now but not sure if its okay to start jogging yet? Im a person who likes to jog.
I have a sprained ankle so I can't stand on one foot.
any ideas of what might be causing this? when i sprained an ankle dont usually the outer ankle ligaments takes the most damage or longest to heal. also i feel some pain from the ligament that connects the shins. when i do up and down movement on foot no pain but sometimes when i wake up in morning i feel slight pain and i just keep walking for a bit then the pain go away? i keep my ankle elevated while sleeping. does it mean some ligaments still not fully heal? blood not flowing after elevating.
Doesn't soaking it in warm water mixed with epsom salt help? That's what I've been doing for the past 6 weeks. I sprained it playing basketball and then it healed, one week later I sprained it again on the same foot and it has gotten better but still hasn't healed. I tried playing very little on it and it wouldn't hurt, but an hour later I could barely walk on it. Any help?
My mom is in 60 ,she is suffering from ankle pain, it is very severe that sometimes tear comes in her eyes, I have consulted so many of doctors but all are gone in vain. At any how I want to cure her pain 😔
my ankle has been bad for 5 months now...not much progress in healing...i just went to go see the doctors and they took an xray and nothing really seemed wrong. i cant afford physical therapy what do i do?
please help me,I had heavy ankle sprain 8 month ago,it start giving pain on ankle after 15 days,then I used cripie bandage
then it not still recovering after 2 months,then I consulted ortho and ankle sprain solved
but that same time knee,hip pain started
then after 4 months,I consulted neuro specialist,he told to do ls.spine
and report of mri - normal
now I m having hip knee stiffness,back,neck pain
I need urgent help sir,it really helps me ,
I m 24 year old
Sir i harmed my ankle while playing and sometimes its next to it original position and iam not able to run very fast please give some advices
what is the goal of this two exercises?
hmm...but what is my problem? which part makes such noises?which exercise should i workout daily?... plus one more thing it even pops out when i rotate my ankle(right foot) from normal position with my foot a bit above the ground while balancing with the other foot(left), but doesn't hurt thoe.....
By doing these exercises can the ankle regain the same strength before the sprain?
@maddenptofficial ...are these exercises to do when already sprained or to do in the future to help prevent one?
Instead of theraband what other thing we can use in home???
Oh also the 2nd time I sprained it I went to a old woman who could help with ankles and she twisted it to certain directions and it helped a lot but she said not soccer for 2 weeks. Should I listen to her or can I start playin again on the 23rd.
Tqqqq
Hey, i think i sprained my ankle playing soccer, i missed the ball so i kicked the ground really hard..did an xray the doctor said its nothing no fractures or anything but it is still bothering me..i used the rice thing ice and all the stuff..i can run fine and all the stuff but when i kick a ball it hurts really bad..what should i do?..are these exercises for me? Thanks
I'm about 2 months out from my high ankle sprain (Oct. 4th, playing rugby), and I'm walking fine, doing exercises with a resistance band (we can't afford therapy). I've seen a lot of strength come back, but I'm still not nearly as flexible in my plantar flexion, and I'm still experiencing pain when I pull on my foot, like in a quad stretch. Could it just be a matter of waiting or is there something else I can be doing? (It was a severe inversion, and I have full flexibility in other directions)
Hii friend send me what's app no.