The Best Ankle Sprain Injury Exercises For Strength and Stability
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- เผยแพร่เมื่อ 31 พ.ค. 2024
- Best home exercises for ankle rehabilitation and recovery after an ankle sprain or other injury. Physical therapy exercises to strengthen and stabilize your ankle joint to eliminate pain and prevent future injury. Simple home exercises presented by a physical therapist.
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➡️ PHASE ONE ANKLE SPRAIN EXERCISES: • RECOVER FASTER! How To...
➡️ HOW TO INCREASE ANKLE MOBILITY AND FLEXIBILITY: • Improve Ankle Mobility...
➡️ MUST-DO EXERCISES FOR FOOT/ANKLE INJURY: • Recover Faster! Must-D...
➡️ 10 HOME EXERCISES TO STRENGTHEN YOUR ANKLES: • How To Strengthen Your...
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⭐️ Jared’s Exercise Bands/Loops: urlgeni.us/amzn/smallresistan...
ANKLE SPRAINS
Ankle sprains are among the most common injuries that I treat as a physical therapist. Most of these injuries happen to the lateral (outside) side of the foot and can be very painful. While they’re more common in the world of sport (basketball, soccer, and volleyball), they can certainly happen with everyday occurrences including stumbling and falling.
Other common ankle injuries include muscle strains and fractures. Strains are typically overuse injuries while fractures often occur in traumatic events including accidents, impacts, and falls.
While these injuries can be very painful acutely, if they’re not properly rehabbed with the right exercises they can become a chronic problem.
WHAT IS AN ANKLE SPRAIN?
You have a series of ligaments that hold your foot to your lower leg. If these ligaments get into a position where they get stretched out to the point that some sort of tearing occurs, that’s what we refer to as an ankle sprain.
The issue is with the ligaments themselves. Once sprained, they never quite go back to pre-injury condition. This “stretched out” state leaves them more susceptible to future injury.
HOW TO REHAB AN INJURED ANKLE
The best thing you can do when rehabbing an ankle sprain or other ankle injury is to strengthen the muscles that stabilize the ankle joint. This will improve the mechanics at the ankle, decrease pain, and ultimately prevent future injury from happening.
Presented in this video are the best exercises you can do at home to improve the strength of the muscles that act on your ankle and ultimately stabilize against further injury. These are the same exercises I give to my PT patients on a daily basis and I know they’re highly effective if done regularly.
BEST EXERCISES FOR AN ANKLE SPRAIN OR INJURY
It’s important to remember that your ankle can move in three dimensions - it moves up and down, in and out, and rotates. It’s crucial that you rehab it in all three of those dimensions in order to see maximum recovery. The exercises presented in this video will help you to do just that.
Please see below for a list of the exercises presented in this video. Clicking on the timestamps below will take you directly to that part of the video.
(2:33) 4-WAY ANKLE WITH RESISTANCE LOOP
(4:42) HEEL RAISE PROGRESSION
(6:07) PROPRIOCEPTION PROGRESSION
(7:36) 4-WAY HOP PROGRESSION
There you have them! The best ankle exercises to improve strength and stability and to help you recover from ankle sprain or injury.
I hope you found this video useful; if you did please hit the “THUMBS UP” button above to LIKE it.
Also - I would love to see you back here again! If you found this video useful I hope you would consider subscribing to my channel here on TH-cam.
Finally - if you have any questions, comments, or suggestions please leave them for me in a comment below.
➡️ OTHER GREAT VIDEOS YOU MIGHT ENJOY:
✅ ANKLE SPRAIN PHASE ONE REHAB: • RECOVER FASTER! How To...
✅ ANKLE SPRAIN PHASE TWO REHAB: • The Best Ankle Sprain ...
✅ RECOVER FASTER WITH AN ANKLE INJURY: • Recover Faster! Must-D...
✅ UNLOCK YOUR ANKLE AND IMPROVE MOBILITY: • Improve Ankle Mobility...
✅ BEST EXERCISES TO IMPROVE YOUR BALANCE: • How To Improve Your Ba...
DISCLAIMER: This content (the video, description, links, and comments) is not medical advice or a treatment plan and is intended for general education and demonstration purposes only. This content should not be used to self-diagnose or self-treat any health, medical, or physical condition. Don’t use this content to avoid going to your own healthcare professional or to replace the advice they give you. Consult with your healthcare professional before doing anything contained in this content. You agree to indemnify and hold harmless T&T Digital Media, LLC and its officers for any and all losses, injuries, or damages resulting from any and all claims that arise from your use or misuse of this content. T&T Digital Media, LLC makes no representations about the accuracy or suitability of this content. Use of this content is at your sole risk.
![[RECOVER FASTER!] How To Treat Your Ankle Sprain At Home!](http://i.ytimg.com/vi/_6hjIWhB8Yc/mqdefault.jpg)
![ทททททททท #27 [หลุยส์ เค โตมายังไง ณ สระบุรี]](http://i.ytimg.com/vi/CaKoYw_Xmtg/mqdefault.jpg)
So frustrating to not be able to do the jumping progression (even 2 laps) lol, when it was so easy pre-injury. Having an injury really puts things in perspective. Thanks for this video! Hoping to get back into sports once I heal from my ankle injury!
You are welcome and good luck in your recovery!
Jesus loves you
We all hope this ,pray 🙏 to God to help us all
Not even two laps. That sounds fucked as. Hope you’re going well with the injury.
@@tomashill7703 I am, well enough to play sports again. thank you!
2:36 4:50 6:20 7:45
The exercises looked easy enough. It turns out doing them is a total workout! I am glad you showed us the way to stronger ankles. This will be another goal to achieve!
I am glad you enjoyed this video and found it helpful!
Man this guys really a money and life saver . I’ve gone to physical therapist and had to pay and I’ve actually learned more online from guys like this for FREE then to have paid . Thank U so much for helping me get back to health and feel good again
My pleasure!
Thanks for helping us healing and strenthing our ankles
Hello! I sprained my ankle by playing basketball a month ago or so. My main sport is volleyball, and I haven’t been talking care of my ankle at all since I sprained it. I have a minor ankle sprain, but as I keep playing volleyball even though it hurts, it’s not healing at all. It’s been really hard on my mental health too, because I can’t play like I usually did before. I can’t jump, receive or anything cause I also sprained my finger. Thanks doc for those exercises, I will try them to get back to my sport in full condition asap. As for you guys, I hope you will heal asap too and please take care of your ankle, because it can be hard mentally if you can’t do your usual stuff because of a sprain. Take the time to heal, don’t play if it hurts like me, trust me.
Best of luck in your recovery!
Thanks so much! I just sprained my ankle yesterday since my foot rolled, and thanks for the info about the bands
Thank you🤜🤛
Great ,tutorial, simple and to the point, thanks for your knowledge!
You're very welcome, Don Dean! I hope it helps you out!
I been a victim of road accident, 17 hrs in operstions full metal right leg n ankle reconstruction with flap ,pray God I can 🏃♀️ again, for the mom just hope 🙏, I hardly walk
Thank you very much it is very helpful and big respect to you for doing this
You are very welcome! I am glad to hear you are feeling better and thanks for commenting!
terima kasih bro.. video ini sangat membantu saya dalam masa penyembuhan
Thank you very much for your valuable instructions appreciate
You are welcome, Anton Anton! I am glad it helped and thanks for commenting!
Thank u
Your videos are second to none! Thx!
I appreciate it!
This video is exactly what I needed, thank you!
You are very welcome! I am glad you are finding these exercises helpful!
A lot of useful information and professionalism at play! I just love your videos,they help ma lot but I want to ask if it's advisable to use those Creams - promising to heal /soothe ailing bones and muscles? Thanks.
Just what I was looking for. Something straight forward and easy to follow along! I’m already feeling more confident in my ankle! Hope to be back soon to playing sports 🙏🏽 thanks man!!
You are welcome, Mauri! I am glad this was helpful for you!
Hi doctor, great video thank you so much. These exercises are great but a bit much to do all of them everyday for a long periode of time. In which order would you recomend doing them if i were to do two exercises twice per day for example?
This is great!! I broke my ankle several years ago. We didn't have insurance so a chiropractor friend set it- it hasn't felt right since. The only exercises any one ever gave was the alphabet, which did nothing. These exercises are just what I need. Wish I'd found them sooner. My ankle is already feeling stronger, THANK YOU!! Any tips for a torn oblique that won't heal?
Very helpful! Thanks so much!!!
You're welcome!
So helpful exactly what I needed thank you so much
You're so welcome, Liliana! I am glad this helped you and thanks for sharing!
uuuh I needed this one, Jared! You are right on point, as always. Thank you so much for your regular uploads. Even if I don't check in as much as I would love to, I always get your notifications and safe your videos to watch them as soon as I can. Hugs from Barcelona!
Thank you so much, Just Me! A pleasure to hear from you, as always, and thank you for your support!
I love the way you explained
Thanks so much! I hope this video helps you!
Thank you.. these exercises are very helpful... cheers from Thailand.
You are welcome, Robert! I am glad these helped abs thanks for sharing!
This video is so helpful, thanks so much. I'm two weeks in and your phase 1 exercises have helped a lot. Will try to move onto these ones now.
Wonderful to hear, Sam! I am glad these are helping and thanks for sharing!
Very useful!! THANK YOU😃
You're welcome!
Thank you for the video! I have been working on recovery for 11 months now, started running again but the next day the inside of my ankle hurts, so I guess I need to work more on strengthening it! Question: I noticed you are wearing runners. Should we do the exercise barefoot or in runners, what's most helpful?
Big thank you for this instruction. I look forward to this next step of at-home pt. Hit a plateau in my recovery and the expertises make sense.
My pleasure! I hope this helps!
I had surgery 8 years ago on my left leg they pulled my nerve so I could walk better and I haven't gotten that strength back on my muscle usually my right leg is the one that does all the work. I haven't gotten therapy yet but thanks to your videos I'll be focusing more on my left leg I must admit I been lazy but I am tired of seeing myself like if I'm dragging my left leg when I am walking.
Thank you so much ❤️
You’re welcome 😊 I hope these exercises help you out and thanks for commenting!
Very useful, thank you!
You're welcome! I am glad it was helpful and thanks for sharing!
Thank you I really needed this
You are welcome! I am so glad you found this helpful!
Thanks for the excellent video.
You are welcome, Andres Johnstone! I hope you found it helpful and thanks for sharing!
Very beneficial exercises, many thanks!
You are welcome!
Thanks, this works really well, I've seen great improvement in myself in literally no time
You are welcome! So glad it was helpful!
This is helping me a lot! Thanks
You are welcome! I am glad it is helping!
Thank you for the video really looking forward into doing more high intensity sports. Have some soreness on the inside heel and having some stiffness as well. Just tried the exercise and they were great!😀
You are welcome, Cammy W! I am glad you found these exercises helpful and thanks for commenting!
It was soo frustrating 😫 because I got ankle twisted in the game now I'm going to 1 good month without exercise
Hope I wanna get recovery soon
Wow. Already seeing benefits after a week. Thanks for the great videos.
Wonderful news! You are very welcome!
Super useful ! Thanks mate
No problem 👍
Really helpful - thank you!
You're welcome, Janey!
Thanks
You bet!
This has been extremely beneficial in my healing from a surgery to fix torn ligaments in my ankle. Traditional physical therapy is extremely expensive for me so this has been a great at home workout to supplement between my regular therapy sessions.
Which ligament You broke bro
It works! Recovered from nasty ankle injury in two weeks,
Keep it going! 🤙🏿
Great to hear and thanks for sharing!
Very helpful, thanks, I don't have any ankle injuries but this needful to prevent any. God bless.
Absolutely! Thanks for commenting!
I like your progress
Great Video & exercises i will definitely be working on those
Thanks so much! I hope you find them helpful!
Tks so much!...but i have my toe broken at left and sprain another foot (right).3.hard recovery!...
Excellent program
Glad you think so and thanks for commenting!
I like how you show how to use the theraband. Thanks for posting!
No problem!
This is the most helpful video I’ve been able to find! I’ve torn ligaments/had surgery on both my ankles and lately they’ve gotten so “floppy” and sprain easy. Can’t afford Physio so I’ve been trying my own exercises. Will give these ones a go! Hoping for less sprains in the future.
Thank you, Kristen! I am glad these have been helpful and I hope you see some improvement.
Great exercises. My doc told me to do these exercises for stretched ligaments in my ankle. They toned & strengthened from day one. Thank you for the great teaching. Easy to understand & apply.
Wonderful! I am glad you are finding them helpful!
Hello! Thanks for the video! Would you advise doing these exercises multiple times a day if possible? Would it speed up the recovery?
Thank you for sharing. This is what I need to do. I just sprained my ankle and I have a race coming up in 4.5 weeks and was up to 7 weeks when this happened for my long run. This is going to help me. I appreciate it!
My pleasure! I hope this helps in your recovery.
Thanks for this this exercise sir
You are welcome, Krishna Kumar! I hope it helps!
Very very systematic way you have explained sir....all these exercises have understood now
Thanks so much!
Thnx for helping me out with my sprain nd leg cramps
No problem!!
Thank you so much for this video and many more. I tore my atfl 3 years ago skiing (I still had to ski all the way down the mountain bc there was no other way!) and after long hikes, walks, or uphill bike rides it can start to feel a bit loose where the ligament was torn and can be painful in the joint the next day. I will be doing these exercises for sure! Are there any additional movements I should do for this? Thanks again!!
Wondeful video! Success from Mexico!!
Thank you so much, danyjerry4! I hope it helps you and thanks so much for commenting!
Thank you so much for sharing this video .I had a surgery on my ankle there’s some screws and a plate ,so I really need to start strengthening my ankle ,thanks again.
You are welcome! I hope this video helps in your recovery.
i watched so many ankle strengthen videos this is one the one for me! thanks for the help looking forward to getting back to being explosive on the basket coart
Oh, wonderful! So glad you found this helpful!
standing on one leg for a minute two times is very helpful!
Amazing videos man, loving it. Can you leave the subtitles for the exercises up a little longer in the future? Thanks !
Would be nice to be able to write them down without having to pause the videos
Thanks so much and thank you for the suggestion! Also know that all of the exercises are listed in the description box below the video!
Thank you the beginning ones are very helpful but there is no way I can jump yet.. when the time comes I will be very happy.
Hi doctor, the video is really useful and detailed.I twisted my ankle during bouldering and it's hard to recover to the level I was at. After your video I feel I am on the right track, thanks! There are also many other common injuries for climbers, especially at the fragile parts of human body, for example shoulder or wrist impingement. If you could have a video foucing on that, that'd be so great and helpful!
Here is a video on shoulder impingement! th-cam.com/video/Aq6RMo7RJ9c/w-d-xo.html
This is a great video, thank you! My ankle is okay, but I have problems with my knees and doctor said I need to strengthen my ankle as well. I found this video and your video about bad knees both very helpful. Best wishes from Moscow x
Thanks so much, Marina Antonova! I am so glad you found those videos helpful!
@@toneandtighten you're simply the best physical therapist on the internet :) I hope that one day you will also make a video for people with Hypermobility syndrome, as there is not enough good information about it online. Many of your videos are suitable for my condition but I would be really happy to hear more advice on this subject.
Thanks. I checked out a few videos and this is definitely the best. Twisted my ankle playing football. Went to physio twice but have found these exercises more useful. Watched the first two on ankles - when stronger looking forward to progressing to the exercises in the last one. Trying not to do too much too soon.
Glad it helped!
Here for the same reason…3 months on, still with a swollen ankle
Tnx a lot 😊
You bet! I hope these help.
Thank you so much for your video just a question how long it usually take to fully recover and be able to back to sports?? Thank you again
Great video
Thanks so much! I hope it helps you out!
Hello doctor thanks for the good explanation i do the rehab as you describe it the pain is gone but i still hear tak tak when moving up and down my foot , is it bad ? And what's the reason from that tak tak noise? Thanks again
Great video quick question is it safe to do the one leg balance exercise if it hurts? If so should I do only one rep?
I’m on the tail end of recovery for a metatarsal fracture and want to try some of these exercises because my ankle got quite weak during the extended rest and recovery phase. Thanks so much for the detailed video! 🙏🏻
My pleasure! I hope it helps!
Very nice
I need this as my ankle still paining sooooooooooo much Thanka Ramya
Hope they help you, Ramya! Thanks for commenting!
Thank for the informative video. Question: Mine happened a few times playing soccer now.
Do I have to wait for a full recovery before plying again?
How long should I wait before I play soccer?
Hi Jared thanks for video...I'm on rehabs mode from my ligament ankle injuries... Love from 🇲🇾
You are welcome, Miss Orange! Good luck in your recovery and I hope you find these exercises helpful!
@@toneandtighten thanks Jared... I tried it ... Quite release my pain... Seems good for me🤗
I thank you and my wife thanks you. I checked out the bands you recommended and they are an excellent price. Now, time to get my wife motivated!
Thanks so much for your kind comment, Dale! I hope these things help you and your wife!
really good video
Thanks so much!
Good job
Thanks so much! I hope it helps!
Been doing ankle strengthening and had pretty good ankles. Got taken out by a broken ports potty and now I'm here. We'll it's nice to know it's just everything I've been doing but now I gotta rest few dYs first
going to give them a go will this help with anterior impingement from landing short in high impact sport like gymnastics
It's unbelievable that this guide is completely free.
I wish you all the best sir, god bless you
Thanks so much!
Dude these are awesome! Gonna do em everyday when i wake up so i can keep up with my sports (moto, basketball, tennis, etc.)🤘🏻
Glad you like them!
Thank you for these helpful exercises. Quick question: any idea why I get any uneasy feeling at the balls of my feet when doing exercises like toe taps, or using bands to expand my feet left and right, or doing calf raises. The feeling goes away after a few days. Is it because I do these exercises with just socks on and no footwear? It's like a numbness or a burning feeling or a combo of both.
had a rare illness that caused a ton of atrophe in my legs and core so getting back to sports and running has been so hard and my ankles and back have been the slowest to strengthen this was very helpful
I am sorry to hear about your illness, Daniel! I am glad you found these exercises helpful and thanks for sharing.
Thank you so much for doing this video. I was struggling to walk with my ankle pain and after doing these exercises for 15 minutes, I can walk freely again now!
You are welcome, Sam! I am happy to hear these helped you!
Same here. Even physio didn't take away the pain fully but these exercises did it in 15 minutes. Amazing
You're pulling my leg! I sprained my ankle 4 months ago and these exercises are sheer murder!
Do you start with all the exercises if able, or do you add each new over time? Also I assume this hopefully is an every day exercise?
I’m extremely excited that I found this video. Ten years ago I had a stroke. I lost feeling in my left leg. It stayed weak, mostly because the therapy was cut short for lack of insurance.
Five years later, I broke my foot and sprained my ankle on the same leg. I wore a boot which failed to work so I ended up with two separate casts for a total of six weeks. I didn’t get physical therapy, just a Theraband, and a paper with silly exercises.
It’s been five years. I can’t walk straight and consistently lose my balance. I’ve tried online balance exercises which failed. Then I tried physical therapy. I requested concentration on my ankles not legs. I used a balance board and was given walking exercises. I’m not any better.
You can be sure I’m going to do these exercises religiously on both ankles. I want to go on my three mile walks again. I’m tired of pretending I’m fixing my shoelaces or stretching a leg when a car drives by because of what I call “my drunken gait”. I’m ready to walk straight, long, and fast again. I’ll let you know how these exercises worked. I said worked because I believe they will.
I really hope these exercises are helpful for you! Please keep me updated!
@@toneandtighten I have been doing the exercises religiously and I'm doing much better. My therapist is listening to me, now that I'm progressing!
These are great-thanks. I’ve broken my right ankle 4-5 times in the last 20 years & now that I’m pushing 40 I need to take these strengthening exercises seriously, especially if I want to continue playing sports like volleyball & basketball. Don’t have the money currently for in-person PT so these videos are great. Your easy-to-follow instructions & explanations are very helpful. Explaining the ‘why’ behind the ‘how’. I can tell you’re great at your craft!
You are welcome, Elisa! I am glad you are finding these exercises helpful and thanks for commenting.
It’s been almost 2 months since I injured my ankle from day one of roller derby practice. Unfortunately, I do not have health insurance so I’ve just been letting it heal with the information I get from TH-cam and the internet. I’ll start using these exercises to strengthen and stabilize my ankle, Thanks!
You are welcome! I hope this helps.
Just found this video iv sprained my ankle at least 6 times in a year and a half. Been told by the physio today that it's peroneus tertuis that's over stretched going to try these exercises with the ones that the physio suggested. I lost motivation getting myself get back to full fitness because of the ankle sprain . They did say it was an easy fix buy will be at least 8 weeks worth of exercises to sort it out. Thanks for the video. :)
You are welcome, Jessica! I hope you find these exercises helpful in your recovery.
was doing basketball exercises, and going for a dunk i landed wrong and twisted my ankle. Been recovering but I can definitely still feel the pain almost a week later. Gonna update after doing this for a while
Sorry to hear that, Cupid! I hope these exercises help!
Hi Jared! I really like your channel, I've discovered some days ago while looking for LISS exercises to alternate with some other routine I have.
But I was intrigued by this, I'm trying to recover from a plantar fascitiis, do you think these would help for that? Do you have a video that could help me with that or some recommendation?
I'm already using a cold bottle to do massages, and did stop most activity for a month (during Feb). Most of the pain went away, but I need to restart activities and the sore keeps coming back. So I was told I should probably strengthen the feet muscles.
Thanks!
Here is a video that will show you how to treat plantar fasciitis pain at home: th-cam.com/video/zMUWbzxuw7s/w-d-xo.html I hope it helps!
Appreciate your video very much, especially introducing different phases. I discovered your channel a few weeks ago when searching for my ankle stress fracture (distal fibula, non-displaced ) and possible ATFL partial torn rehab. Since the pandemic, I finally have time to strengthen and stabilize those weak ankles from the old untreated injuries.
The stair you are using for the heel raises, is that an aerobic stepper? I’d like to know what’s the height. Thank you in advance!!
Old hyper extension(in the front and left side of the left ankle) injury when I was like 6.
Ever since then I have ankle problems like, it is still hard to walk or run sometimes, because I can't push off of it. I kinda have to lock my ankle to not feel pain.
It is also very weak when it wasn't before. Calf raises? Nah, barely able to get my heel of the ground despite having strong calves. I have no problems doing the gas pumps or anything.
He is the best ! I mean it
Thank you so much, Tiya Singh! I appreciate your support!
Been doing these for about 2 months now, how long do you think I should continue these or how can I tell when I no longer need to do rehab?
Sprained my ankle while skateboarding almost 3 weeks ago, and a buddy recommended these types of exercises. Thanks for the help!
You are so welcome, Jeremy! I hope you are finding these exercises helpful!
Same here im 43 have been skateboarding my whole life but my left ankle is always weak and prone to rolling. So im going to try this because im skating really good these days but after a session my left ankle gets super sore
@@cappy781 I feel you man! Been skating for 20 years now, and I used to sprain my right ankle almost every summer until I started wearing an ankle brace every time I skate. I hadn't sprained it in a long time up until a month ago. Still working on these exercises to help strengthen it and it's been helping. Can't wait to skate haha Hope they help you too!
@@JeremyBoxerman dude so far so good man! I wish I had people my age to skate with tho. I usually skate with the homies 10 years younger than me lol