How To Rehab A Lateral Ankle Sprain
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- เผยแพร่เมื่อ 31 พ.ค. 2024
- So you sprained your ankle and you're looking for the best resource to get you started on your journey to recovery. Look no further than the video above! This is an awesome starter video that'll break down what an ankle sprain is and more importantly what exercises to start with and progress towards! After watching, you may want to consider our ankle sprain program that'll guide you to where you want to be!
Timestamps:
0:00 Start
0:32 What is a Lateral Ankle Sprain?
3:52 How To Pick The Right Exercises After An Ankle Sprain
8:07 Step 1: Range of Motion
9:10 Loading
10:42 Phase 1 of Rehab
14:08 Phase 2 of Rehab
16:09 End Stage of Rehab
What exactly is a Lateral Ankle Sprain?
A lateral ankle sprain refers to a ligament injury of either the anterior talofibular and/or posterior talofibular ligament and/or the calcaneofibular ligament. These ligaments collectively provide stability to the lateral aspect of your ankle. It is much easier to sprain the lateral ankle ligaments versus the medial ankle ligaments or the structures involved in high ankle sprains because of the common mechanism of injury (rolling the ankle) and the lateral ligaments are simply inferior in comparison when it comes to their quantity and design. Up to 70% of the general population have or will experience a lateral ankle sprain in their lifetime, that's crazy!
What should Ankle Sprain Rehab Start With?
First and foremost you want to make sure you’re not doing something you shouldn’t be because you actually fractured a bone in your ankle and/or foot. We recommend checking out this article to help you identify this, but ultimately leave this decision to a professional. A good rule to follow is if you cannot put any weight on your ankle/foot and tolerate walking at least four steps, you may want to consider an X-Ray. Once this is ruled out, you can’t go wrong starting with gentle mobility and isometrics! We show you various options in the video!
Should I Ice? Should I Wear a Brace? What about NSAIDs? Are there exercises I shouldn’t do?
These are really good questions to ask, more importantly it can influence your recovery and healing timeline! Be sure to tune into the entire video as we discuss some of these components and more importantly we walk you through how to progress specific movements and differents planes of motion! You can also learn more by checking out our article - theprehabguys.com/early-ankle...
Looking for a fool-proof guide to rehab your ankle sprain on your own? Check out our program through our [P]rehab Membership!
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- theprehabguys.com/membership/
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![[RECOVER FASTER!] How To Treat Your Ankle Sprain At Home!](http://i.ytimg.com/vi/_6hjIWhB8Yc/mqdefault.jpg)
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Coming here 3 years after the video dropped. Gave myself a grade 2 ankle sprain playing basketball -- jumped in the air to contest a layup, landed on the guy's foot with my right foot. It was a two-part sprain: first, a slight eversion rotation, then aggressively, immediately, an inversion in the other direction. I felt a click, and sat out the game.
After hobbling back to my car, driving back to my apartment, and sleeping the night off, it was about 3 days before I could walk, 6 days before I could walk with a boot outside, and 11 days before I could properly heel-toe walk. I write this comment 16 days after the injury, where the remaining obstacles to clear are stability and mobility, as there's still swelling and pain around the tibia and fibula preventing me from moving my knee past my toe.
We are rooting for you! If you need some more guidance, be sure to check out our Ankle Sprain Rehab program through the app dedicated to rehab for your specific injury! bit.ly/tryprehabYT
I saw this on social media 😳
LOL, a double-edged sword.
Kidt
“Leas than 10 minutes of your time” 17min video 🙄
😂😂😂
Lmfaoo
I sprained my ankle 2 weeks ago.. never searched up anything to do with ankle injuries... this just magically appears on my TH-cam. Whatta coincidence!!
Haha we are always listening 👀
@@ThePrehabGuys Thank God because my ankle feels great! Been doing these in the ppol
June 14, 2023 climbing over fence (71 year young!), left foot caught between two pickets on the other side. Thought I had to walk bike home, but too painful to walk. Cycled back home 10km. Ice, voltaren, elevation. Continued cycling until June 20th, very swollen/painful, checked in at the Urgent Care which confirm no broken bones but full thickness tear of ATFL. No cast or special boot, so I continued cycling, and June 30th accomplished my original goal by doing 85km, to hit the 1,000km for the month of June! It's July 2nd, and my first physio appt is July 12th, but I expect to be completely healed by then (I hope). I will start using the hot water bottle today.
I am a skateboarder and I have sprained my ankle pretty bad several times. This is great info for helping me strengthen them!
We are very glad you have found this helpful! You can also learn more about ankle sprains in a blog we wrote!
Link: theprehabguys.com/early-ankle-sprain-rehab/
Haha same here
Lol same happened to me😭☠️
starting to think all skaters are super knowledgeable about ankle sprains, everytime it happens i learn new things 💀
Ohh this is where the skaters gathering at haha
I also messed up my ancle last week🤣
Hi, I twisted my ankle so many times and am used to it. However, three weeks ago while playing Pickleball, Indoor, I double or triple tweeted my ankle, and for sure was a lateral and inverse one. After three weeks I can walk and stopped having pain killers just a few days ago. I still have a big swelling all around but pain is gone finally.
I would say is Grade 2.
Now I am in a position to use this lessons and start excersizing more.
Thank you
You guys provide hope and optimism for my recovery!!
Sprained my ankle 2 weeks ago now - swelling and bruising has gone down but mobility isn't all there. Just found this gem and i will be following it!
Great, best of luck to you!!! we have more ankle mobility content here!!
theprehabguys.com/unlock-ankle-mobility/
theprehabguys.com/program-ankle-dorsiflexion-overhaul/
Man same situation. How long did it take u to recover and bring back your mobility?
@@Jaa_morant how long did it took for you to recover completely?
@@jaswanthyadla4928 in my case it’s been 6.5 weeks now. I started walking 1 month after the injury and encountered pain on the inside of the foot which came as a result of my ligaments losing their mobility and shape. So 2 weeks I’ve been doing stretches, calf raises, light PE basically and only now, 6 weeks later I started walking again. I assume my case was pretty serious cuz I damaged the nerve and the bone ( although X ray came clean and I only had swilling, no blue bloody marks) so maybe it takes less to recover. Anyways I would say that this injury is really mean and has consequences which last long. My advice is give rest in the beginning, but once the swelling is majorly gone, start doing light exercises to avoid ligaments losing their shape.
In the best case sceneario 2 grade ankle sprain heals in 2-3 weeks. Grade 1 tho can go away faster.
By the way wearing orthodix helped me a lot to get back to walking cuz they take pressure of ligaments.
In my situation I’m 70% heathy, which allows me to walk with minor pain. Full recovery is expected in 1-2 moth, I won’t hurry with loading the ankle with running or any serious sports
@@Jaa_morant hi I sprained my ankle over a year ago and still hasn’t healed, have you experienced pain rushing to the legs and thigh? I started noticing muscle knot in my lower limb, will these go with the stretches?
Sprained my ankle a few times as a child/teenager falling off horses, no problems for years until I decided to go for a run and sprained an ankle again 😂 don’t bounce back like I used to! Glad I found this so I can get back to being fully active soon🤞🏻
Ankle is swollen from long term walking (job) & degenerative arthritis.Love your video & staying optimistic to make ankles stronger than before!Hard to apply a lot of pressure/push off on right foot.Having flat feet but now using arch support/inserts.Definitely gonna apply your video to my therapy!
Great video, lots of notes taken for my ankle rehab 👍🏽👊🏽
Thanks Guys! This was great. Just tore my ATFL fully. Been in a boot for the last 2 months. This video helped immensely.
I had a really bad atfl rupture 2 years ago thanks for this video!
Great rehab advice...love your style!
I love how you talk about it so simple and in layman's terms its so helpful!
Diana thank you for the kind words! We will keep it up!
Thank you very much for the advice! I can't believe this is free, it's been life changing!
Glad it was helpful! Be sure to subscribe, knowledge bombs dropping weekly!
Solid advice! Great help.
I was a runner, suffered a grade 3 tear (with bone chips) and was casted for 6 weeks. What followed was two months of physical therapy which helped tremendously. Something not mentioned here was the therapist applying deep tissue massage to help break up scar tissue while increasing blood flow. But at the same time the massaging of the injured area was NIRVANA for me! Once the pain was gone, I was left with chronic stiffness in the ankle, and that deep tissue massage felt so good, absolute heaven.
As mentioned here, let your body (and ankle) tell you when to back off or increase the activities. I rushed back to running and sports too soon, and it set me back in my rehab.
Solid advice, Mark! Yes soft tissue work can certainly play a role for many depending on the specific injury and their needs. Glad to hear you are back to it and listened to your body! Our body can do amazing things, but only when we take a second to stop and listen!
@@ThePrehabGuys Absolutely. I'm a perfect example of someone who stubbornly tried to exercise or play sports through injuries, only to have acute injuries become chronic, thus taking longer to heal than they should have. Should have listened to the Boss- my body!
Thanks for a great video, I learned a lot of good exercises to strengthen the ankle.
I am also having grade 3 tear with a minor bone fracture currently in the 5th week with cast , Any advise that you would like to give ??
Informative and helpful. Thanks.
Great info and teachers… priceless. Thanks for taking the time to help others. Keep making a difference.
Thank you for the kind words, Richard!
Just had a minor ankle sprain a few days ago from onewheeling and jumping off it to avoid a crash and was looking for recovery. Thanks.
This video is amazing. Thank you so much!
Great knowledge ,,
I will use these rehab tips
Thank you very much for sharing :) This was really helpful.
Sprained 2 days ago. Been using ice and compressed a bit, but worked long hours and didn't elevate my leg. Just saw this video right on time. Following instructions. Thanks.
great video. thanks
Best ankle rehab video I’ve seen so far. Learned so much. Thank you. ❤️
Glad it was helpful! Thank you for your support!!
i GOT WORK TOMOROW FUCKAND MT SHIT IS FUCKED UP
#1 vid on TH-cam
Great video, thank you!
Sprained my ankle playing soccer. I went for a dribble got past my marker and he hit my support leg/foot and I rolled my ankle. Didn’t realize if you didn’t give it the proper treatment it could lead to poor posture which to my back pain. As you said in the video after stressing the muscles I felt my muscles stretch. Such a good feeling as even my hip was super tight.
It was nice to exercise with you guys!
Great video. Thanks.
Watching u guys from Brasil, thanks so much
Exactly what I was looking for. thanks for sharing!
Same thank you ❤
Thank you for this video keep up the good job
BIG THANK YOU! 😀
Halfway the 😅 I was paying more attention to Raj’s leg muscles than the actual rehab exercises. Had to watch it again and follow along, definitely made some modifications but, they are helping a lot.
I am a sprinter and I tripped on an opponent's foot after doing a handoff. This is pretty useful information and I'll definitely be using it to get back to running performance.
Thank you, I heard two pops from a rock climbing ankle inversion sprain and this video helped explain this higher swelling as a peroneal related injury.
Awesome! Thanks for sharing! Be sure to check out our Ankle Sprain programs through the app if you feel you need a bit more guidance! bit.ly/tryprehabYT
Thank you, this was vert helpful
Great info. I used a really similar protocol after a solid grade 2 sprain last year and got back to running within five days - just suffered another one and the LOVE protocol has me on the same timetable again. This is way faster and more effective than the RICE method!
Good video, Sprained my ankle falling off my high heels! Lateral side of foot is painful. I will def try these exercises. I am balance challenged too!
Apropos soccer I recently read "Trauma in football" by Eder (25 + years as physio of the german nationals), he recommends manual mobilisation of the ankle fairly early on posttrauma to help with ROM (even if somewhat painful for the patient) and manual lymphdrainage techniques to help deal with swelling. (I dont know if those are taught in the US.)
I was out hiking in the Amazon in Northern Peru and destroyed it after running from peccary (wild pigs). Fun aside, I have injured multiple times from my days playing soccer. I appreciate this video and look for more!
thanks Docs!
Hi my daughter play for SAP team and 2 weeks a go just sprain her ankle..great advice guys
Thank you
Thank you!!!!!🎉🎉🎉
Very throw excellent video
I've never sprained my ankle and
i can't do some of those exercises
Single leg balance
My daughter Springer ankle in track She was doing hurdles And sprained it before she jumped over the hurdle When she was loading up
I appreciate all the medical advice and the humor, made me feel optimistic as well. my doctor recommended you guys. I am a delivery driver and I think I have ankle impingement from overuse and improper balance as well as not making flush contact with pedals. When driving in the snow I constantly needed my ankle. Maybe it's time for a career change.
Dan! So glad you are here! Welcome to the [P]rehab family! Sorry to hear about your ankle, check out this program for me. theprehabguys.com/product/the-foot-ankle-prehab-program/
Great video! I sprained my lateral ankle (and also damaged my inside meniscus) from a heel hook in brazilian jiujitsu. Heard a loud pop from my knee and the ankle was also affected. Could be a lot worse, taking a month break and rehab
Sprained my ATFL ice skating, thanks this was super helpful. Trying to get back out skiing ASAP
Happy to help!
Atfl chronic sprain recovary month??
Thanks for the tips guys. I bailed my bike on a some gravel and have an inverted ankle sprain. The bruising was wicked.
You need surgery
Stepped in a culvert covered in snow. I am surprised I didn't break my ankle and leg. Happened 1 week ago bruising/swelling was pretty bad on whole foot expect the bottom and half way to the knee. Been doing these exercises since Wednesday. Thank you for the help!
Ugh Kevin so sorry to hear about that! Ankle sprains can be tough but happy you found us and are getting after it! We have a great ankle sprain program if you feel you need a bit more assistance with rehab, rooting for you! theprehabguys.com/product/ankle-sprain-prehab-program/
Rolled my ankle on a root during a trail run about mile 5. Walked it off, started running again. At mile 8, I looked at it (briefly) and could not see any swelling or bruising. I kept going and approximately 6-7 miles later the ankle started hurting where it was swelling over my shoe. Walked back and called it a day. It was very swollen. Thanks for the exercises!!
Keep after these exercises! We also have a great ankle sprain program if you wanna take the guesswork out of your recovery! theprehabguys.com/program-ankle-sprain-rehab/
Thankyou so much for your informative content. Grade 2 left lateral ankle sprain here. Carolyn from Australia
Rooting for you Carolyn! Let us know how these exercises go!
@@ThePrehabGuys thanks so much! I just had an xray today and I have a base of 5th metatarsal # too. Oh well. Now I have a moon boot on! Still doing the stretches and being guided by my Physio yay
Brilliant thank you
Clear understandable instructions
Sending you love blessings and respect
❤️🙏☀️x
Your videos are really informative. keep up the good work
Glad you like them! Thank you for your support!
A while video on why not ice would be awesome. I'm so glad you mentioned this as I hears the same thing, ice can prevent, slow down and harm the natural healing process! Just sprained my ankle and can't put any weight on it. So happy to have some gentle exercises to keep it moving very lightly
Hey Brian, we actually do have a video on why ice isn't always indicated following an acute injury! Definitely check it out! th-cam.com/video/2DCnAvH2bYM/w-d-xo.html
Great tips! thanks. Would be awesome to understand the timeline of each progression. ie when to progress between early to later rehab exercises (injury + x days for instance) and what sort of frequency and volume each progression should be done for.
Thanks for the feedback, Chris! We have lots of great resources as well as programs designed to help with just that! Start here! theprehabguys.com/advanced-lateral-ankle-sprain-rehab/
Brilliant video, great balance of information and demonstration plus humour ☺️ I never thought I would sub on a rehab account, but after being told I’m prone to injury because of being hyper mobile I guess you are the channel I never thought I needed 😂 thanks for the vid!
Sarah! We are so happy to have you! We will be sure to keep the quality videos coming! We have a great video on exercises to do if you tend to have some hypermobility, definitely check it out if you haven't already! Welcome to the [P]rehab family!
I have the same issue, can you tell me if you have seen much progress? i really wanna get back to sports
One of the best videos - thanks. I sprained my left ankle - low and in-between my lateral mal and achilles - very weird, simply ice skating. I skate and ski a lot, this is my first ankle injury - it s****! Getting better with rom and a hard boot. I had a few days of pain free, then skating gently two days in a row, and went right back to the original pain. Thoughts? I can't stand not skiing or skating! thanks!
Loved your video! I'm 66 years old and in good health, even thru Covid, and thus I've had a lot of freedom...until mid-October. I was at my mom's house, in Georgetown, TX, and went outside to check on some lighting in her front yard. It was getting dark and I stepped on the front steps wrong thinking there were 2 steps when there were 3. I hit the edge of the middle step rolled my left ankle and fell to the left. I've had 2 x-rays and 2 diagnoses...fracture and no fracture. But I have also fallen over my knee walker reaching to pick something up and got an enormous bruise above the injured ankle by hitting the frame of the walker. I have had very little really good help and advice, and I'm trying all kinds of things on my own...exercises, essential oils, electrotherapy, supplements incl. collagen. But my foot doesn't seem to be able to tolerate boots, braces, or ace bandages. They cause pain. The whole back of my ankle, both sides and the heel are still making it hard to walk because of the pain. Like George Baily said in It's a Wonderful Life..."I want to live again!"...well, I want to walk again, and get my life back. Suggestions?
great to hear!
Nice, just need to remember to do the exercizes, already with depreesion due to pain
So a year ago I sprained my ankle while landing funny on a jump during practice. The day after the injury I could not put any weight on it so I went to the GP then hospital get my ankle X-rayed and they said it was not broken but that was about it. I was out for a month and it hurt a lot, during that month I followed the advice of my doctor and gym staff to work on mobility and strength, and it was getting better. However, because of Covid it became weak again and I re-injured it skateboarding. Also thank you for posting this video!
Hello, thank you for sharing your experience with us. We hope you are on the way to recovery! We have more ankle rehab content here!!
theprehabguys.com/advanced-lateral-ankle-sprain-rehab/
theprehabguys.com/early-ankle-sprain-rehab/
theprehabguys.com/program-ankle-sprain/
I sprained my ankle in Volleyball practice. I’m an awful blocker, but I had to block on the net and came down on my ankle. This video is helping me rn! Thank you!
Kimmy, so glad to hear it! For more guidance and to get you back on the court confidently check out our foot and ankle program, happy rehabing! theprehabguys.com/foot-ankle-prehab-program/
Awesome and super informative video guys! I had a grade 1 inversion ankle sprain yesterday. It happened playing sand volleyball on the beach and I landed too supinated in plantarflexion...as you can imagine how sand is an unstable surface...I study physiotherapy, but it was still informative to rehab my ankle and return to sports asap and safely 😁👌🏼
Matko, so sorry about your injury! Beach volleyball is such a dynamic sport, sending good vibes for a quick and healthy recovery! So glad you found us, be sure to subscribe, more great content dropping weekly! Also check out our ankle program to fully rehab your ankle in a setting that is comfortable for you! theprehabguys.com/foot-ankle-prehab-program/
Just sprained my Rt ankle to a level 3 injury. I hopped off my truck and my posterior & angle with my 225 weight behind it, landing on a parking lot block. Just hit the 24hr mark, & since I've icing, heating to encourage blood flow, then elevating. In few hours I'll purchasing a ankle compression sleeve. Your exercises will help in my recovery, thanks for putting this information out
Hey thanks for the kind words! So sorry to hear about your ankle but it sounds like you are taking care of it! Also, check out our ankle sprain program to assist with exactly what you are dealing with! Rooting for you! theprehabguys.com/product/ankle-sprain-prehab-program/
One morning, around 1986, I went on a 12.5 mile run. I was 23 years old. Around the 1/2 mile I stepped on a pothole and sprang my ankle. I stopped then walked and lightly ran and until I could tolerate the pain. Yes, I did finish the run and the ankle felt more like a sore than a sprang. Today, I went on a 2 mile run and I sprang my ankle. Yes, I finished the run. Compared to then and now, it hurts more now, maybe because I'm much older (58 years old).
Sorry to hear about your ankle sprain! These injuries have one of the highest recurrence rates in comparison to other injuries.
If you want to learn more about how to manage an ankle sprain, read this article!
theprehabguys.com/early-ankle-sprain-rehab/
We also have a Prehab Ankle Sprain Program that you can access here!
theprehabguys.com/program-ankle-sprain/
I was doing vertical power skips today and I landed on my right foot in excessive plantar flexion and this video helped me sooo much thank you
Glad it helped!
Asa well as it also helped me a lot
@@ThePrehabGuys thank you
A year ago I suffered a grade 3 ankle sprain jumping off a log and landing in a hole, rolling my ankle. It probably didn't do it any good that I had to walk a mile home on it, literally the longest three hours of my life: I had no ankle stability at all. Even after giving it care and attention and doing rehab excersises from the hospital, it's still hasn't been 100%, maybe 70% at a push. I re-sprained it a couple of weeks ago (grade 2) and thankfully went to an actual physio who's putting me on a program to rehabilitate it. They recommended me your channel and I'm glad they did as there's so much information in easy to digest videos which I'll be checking out more of.
Hey Wynter, that is awesome that they sent you here, welcome! Rooting for you and that ankle, and if you need any guidance at all please let us know, but it sounds like you are in good hands! We have a great ankle sprain program if you feel you need a bit more guidance to tackle it! theprehabguys.com/program-ankle-sprain/
I sprained it very badly playing football and felt and heard it actually rip, i couldnt walk for ages, ever since then i have very minor sprains constantly. Its such a shame because no matter what sports I do now i suffer with ankle pain :(. For instance I went surfing last week, and was proper loving it until i fell off towards a shallow pool of water and landed funny on to the sand below and again, tweaked it :'). Im gonna try and do these little exercises to see if I can strengthen it and actually be able to play sports again. Thanks for the advice :).
I do indoor rock climbing and when I jumped off the wall I rolled my ankle to the side and heard a loud crack. It was swollen instantly, but only just above the outer ankle bone. By the next day I couldn't walk what so ever and it was hella swollen; the whole foot. I stayed off it most of the day and had it compressed and iced. By following day I could walk again.
Its been 5 days now since it happened and its still swollen just above that ankle bone and I have bruising both sides of my foot. Going on my tippy toes hurts it mostly but these exercises have really helped a lot. Super informative! Cheers
So glad to hear things are moving in the right direction! If you need more tips and tricks check out our Foot & Ankle [P]rehab Program to help get you back on track! theprehabguys.com/foot-ankle-prehab-program/
Great clip Boys!! Just about to try your advice.
Thank you! Let us know how it works out!!!
Seems like the perfect place to voice out my opinion. Please adjust the app pricing depending on the countries. I want to avail the monthly or even the annual, but it's too expensive for southeast asian countries. Thanks
I'm going to try this, thank you. I actually don't know when I damaged my ankle, so I know this isn't exactly a true "sprained ankle" case but it's been 3 years since having a baby and the 6 months or so I've been in pain as if I had sprained it. I've tried so much. I'm going to try this because I've tried so much else already. Already been through your quad rehab video which was golden!
Hey Jasmine! Welcome back and so glad you reached out regarding your ankle pain! Definitely recommend giving these a try and then also take a peek at our foot & ankle program! Since it sounds like you're a bit busy with the kiddo, this can be a great option to tackle that ankle discomfort as the program can be performed from the comfort of your home at a time that works best for you! Check it out here! theprehabguys.com/foot-ankle-prehab-program/
I was simply walking, but on a semi uneven lawn and rolled my ankle. This was probably the fourth time I’ve rolled this ankle but it never really bothered me until this time. I heard a pop but I kept walking and then had to walk that night and then the next morning I couldn’t move it or stand on it at all. x-ray showed torn ligaments and a chipped ankle bone. I’m wearing a knee-high boot- they said for about 4-6 weeks but I am very active and I want to speed things up a bit so that’s why am watching your video. I picked up a lot of helpful stretches. thank you!
Awesome Sharon! Glad to hear that things are going well! We have a great ankle sprain program that, when cleared by your MD, would be of great benefit to you! Check it out here! theprehabguys.com/program-ankle-sprain/
Helpful
I strained my ankle playing soccer from a collision. I will definitely be doing these exercises to get back to soccer.
Okh so thanks for making these vedioes. These are soo helpful for even bachelor's students .keep it up with amazibg work
Thanks for the support!
Heyy i just want to say thanks for these tips bc i play volley ball/ basket ball and recently i went for a block in V ball and landed on my ankle really bad and I Litterally just recovered from a sprain that happened like 2 month before this one from basketball on the same ankle and so im glad i found this vid now i can do my own rehab and strengthen my ankles :)
Daniel that's so great! Glad you found us and are taking ownership of your health! To really get after it, check out our specific ankle sprain program! theprehabguys.com/program-ankle-sprain/
Sprained my ankle and i will start this rehab. Will update later :)
Awesome, best of luck!!!
how did it go?
So how’s it going
@@markepus so i did them and after a weak or so they grew easy on me, so i moved into using resistance bands and bosu balls with the same exercises and they felt 100x more effective. Although its important to note not to rush things. Definitely reinforced the ankle more to make up for the injured/torn ligaments but to this day i can still feel the slightest discomfort in the area that i think im living with now. But these exercises when paired with some equipment, make all the difference in recovering.
I am a avid artistic Rollerskater and actually I sprained my right ankle In a jet ski accident going 48 mph, lucky to be alive and come out with a sprain...I love your video and will be using it for my at home therapy..I got to get back rollerskating, its LIFE..😥
THAT'S AWESOME! So happy you are doing well! We are rooting for you! We also have this great program for ankle sprains that can be done at home if you need a bit more guidance! theprehabguys.com/program-ankle-sprain/
Good for you!!!!! Funny, I intend to learn to rollerblade with traditional skates 🛼even if it KILLS ME! ALWAYS wanted to experience this for Summer and Fall.
I'm only 4 minutes into this video and I have to say it is outstanding in its presentation and clarity so far it's everything I've seen on the internet thank you guys can't wait to watch the rest.....
Thank you so much for your support this means so much to us!!!
Sprained my ankle skateboarding, this is very helpful
Rooting for a healthy recovery for you!
Thanks guys, great info !! Sprained it in the final day of our Himalaya trekking. But had to continue. The compression tip is mega for me, as after 5 days it's still to swollen. Now let's get it stronger then before ;-)
Get after it, Erik! Amazing that you were doing some Himalaya hiking! Very cool! Hoping these exercises help and if you need more guidance, check out our ankle sprain program! theprehabguys.com/program-ankle-sprain-rehab/
I sprained my ankle pretty bad about 5 weeks ago, rolled it 2 times during week 3 and 4 and then just rolled it AGAIN while walking yesterday.
I can't wait to start these exercises because I just want to recover and get my mobility back
Do we have the perfect program for you, Katy! Check this out for me to take the guesswork out of rehab to get you back! theprehabguys.com/program-ankle-sprain/
After a great round of jiu jitsu, I tripped over the air while I was walking to the sideline and rolled/sprained my ankle. That was about 4 weeks ago and I am still waiting for an opening to see my primary doctor about it. My insurance will not approve a foot/ankle specialist without first seeing my primary (they wont even approve a referral from urgent care.) Luckily, the ankle has been improving with what I have been doing from various online sources like Prehab, but it is quite painful in certain areas.
Muito bom, com foco no objetivo.
Thank you very much!
Sprained by ankle two months ago on a trail run. Didn't feel to bad at the time, so I finished the last 8km of the route. Still swollen on the lateral side today. Range of motion is almost entirely there, but some pain when fully extending my toes/trying to sit in on my feet. Went to a physio who gave me three introductory exercises about 3 weeks ago and was not feeling any progressing. This video is seriously helpful and really glad to hear that I don't just have to stay stationary for recovery!
Kobus, love that things are headed in the right direction! Movement and strengthening in a range that is appropriate for you and where you are at in the healing process is crucial! Keep stressing the body and loading it to get you back to trail running! Let us know how things go!
so ive been in bed on my back for 6 weeks on crutches due to a skateboard ankle sprain grade 3 with ligament damage. I knew i should of been making progress and i wasnt till i found this video. So being sick and tired of lying on my back, I strapped up my lateral ligament injury and i started the dorsiflexion excercises and blance even though it still hurt a bit, 24 hours later i am no longer on crutches, not once did any doctor at the hospital actually give me advice so youtube was my answer.
thankyou for this video guys , i was very quickly losing hope to healing but now im over the bloody moon.
Thanks man it helped me a lot ❤️
So glad to hear it!
Nice job. Very well done!
I have struggled with this ankle for 30 years. With this understanding I can keep it strong. Yoga helped and I now know why. Call me clueless but I injured it and stepping in a hole 3 months ago and yesterday it just went out again on flatland but I also felt a release possibly scar tissue?Few years back I recall the same things struggling with it for months and then twisting it feeling something snapped and then it got better I wonder what your thoughts are on that?
Awesome. Video. Two days ago I was hiking in the mountains outside of Tucson and slid on some gravel and my left foot got caught on another rock and I heard and felt pop. Then came one of the largest rushes of pain that I’ve ever experienced outside of childbirth. Took eight firefighters to carry me out. Initial ER x-ray showed no break. But the ER doctor felt that I had severely injured some ligaments if not completely torn. Took them three hours to get to me and get me out off the mountain. I did know to elevated immediately. My husband sat with his back to me and I put my leg on his shoulder. I’m about 36 hours into the injury. I have been doing hydrotherapy ice slush and wet heat . Keeping it up. And now just now after watching your videos I’m doing the ABC’s. I see a specialist on Monday and hopefully the doctor will be able to tell with an ultrasound what ligaments were damaged. I will definitely be revisiting this video through the duration of my recovery.
The hiking in Tucson is great! Such a pretty area! So sorry to hear about your ankle though! Keep up with the exercises and definitely consider our ankle sprain program! theprehabguys.com/program-ankle-sprain/ We are rooting for you!!
Sprained my ankle mtn biking. Caught a fallen tree with my R foot, pedals stopped, forward movement stopped and I fell to the R side inverting and plantar flexing the ankle. It has been 2 months and my Talus keeps locking up when I run. I've been doing some PT, massage and Chiro care and that has helped but I am a little discouraged. I will try some of these exercises hoping they will help. Great video. Thank you.
Sorry to hear that, give them a try and let us know how it goes. Thanks for commenting =)
I have a grade 3 from a hiking accident. Going on 3 weeks now and my Dr told me to do gas pedals also. This video is very helpful in my recovery
R u recovered . Same boat since 6 months
Just sprained my ankle during a fencing training. Basically I landed on my back foot while jumping backwards to parry and riposte. Was too excited that I managed to parry/riposte, I forgot how to land on my back foot. Normally the forward foot is more prone to ankle sprain do to the speeds. Thanks for the good advises, in a couple of days I will start looking into recovery more in depth. now I should focus on PEACE. Cheers!
Hello! Sorry to hear about your injury. We wish you a speedy recovery! Here is some more content on ankle sprains!!
theprehabguys.com/early-ankle-sprain-rehab/
theprehabguys.com/program-ankle-sprain/
Thank you !
You're welcome!
I sprainest my ankle a year ago, my entire foot went inwards after falling from about 4/5 ft. There was a sickening instant popping sensation prior to the pain and swelling hitting. Since then when I've been on my foot for awhile the swelling starts and I struggle to weight bare.
I'll try these exercises thankyou.
Sounds like you tore it pretty bad (same popping thing happening to me). I’d let it heal for a bit or get it checked out via ultrasound first 👍🏼
Was walking down a hill and stepped off the pavement onto uneven ground and sprained my ankle one week ago. Now looking to rehab it and as many physio places are being restrictive at the moment with C19 I need to research rehab myself. Thank you for such great explanations and exercises. I take it the last few exercises are more advanced and recommended for later rehab say in a few weeks? Is that correct? How long should I apply compression or wear compression bandage/socks? 2 weeks?
I rolled my ankle on the gutter while running. That was 4 weeks ago. I’ve been training for 5 months for a 50km run and it has set me back. I still have soreness when making left hand turns. Thanks for your video.
I'm with you. I tripped over a tree root running in Dec. My ankle is still swollen.. The pain and swelling is preventing me from training. How's your ankle now?
@@Kay-bd1ht this is exactly what happened to me! I have been training for a trail ultra in 2 weeks with 6k elevation gain and was just walking and tripped on a tree root. Really hoping I can do some good work in 2 weeks for rehab
@@Kay-bd1ht how’s your ankle now?