Great, best of luck to you!!! we have more ankle mobility content here!! theprehabguys.com/unlock-ankle-mobility/ theprehabguys.com/program-ankle-dorsiflexion-overhaul/
@@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
@@RedRumble14 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?
I sprained my left ankle 3 weeks ago. The pain is gone but slight swelling is still there. I follow this program, hope I'll be able to get back to my weight training as before. You guys have shown me HOPE! Huh! it took me an ankle sprain to get to this amazing channel!
So so glad you found us! Keep after it! If you feel you need more guidance, check out our Ankle Sprain Rehab program through the Prehab App! bit.ly/tryprehabYT
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!!
Age 73; leg fell asleep while sitting down. So when I stood up & tried to walk away my foot was not cooperating and I fell. Now 2 weeks after the injury it’s either not healing or healing very slowly. I just want to get back to walking and lifting weights again. Suggestions?
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/
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🤞🏻
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/
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.
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
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
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/
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.
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/
I rolled my ankle at the climbing centre two weeks ago, i fell badly while bouldering 😖. Just 3 days ago i started to walk slowly without crutches and struggling still. I’m keep doing my stretching, keep moving .hopefully I’ll be able to walk properly.. Thanks for the great video 👏🏽
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?
@@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.
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!
My lateral sprain happened as I confidently went to step off the upside- down Bosu. My shoe stuck and I went over. Felt three crunches or tears. Day 3 ..I’m ready to heal this fast! 🙏🏽Thanks for the video👍🏽
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!
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.
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!
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/
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!!
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/
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
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.
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.
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/
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/
thx guys, uve been a wealth of help, i fell and dislocated my ankle coming down the stairs holding about 20kg box. Thinking it was a sprain, i picked up the box and picked myself up off the ground, only to collapse back onto the ground fracturing my tibia as well. The accident has left me traumatized and in pain and the worse thing about it is that it could've been totally avoided. To make matters worse, i was completely mistreated, belittled and inhumanized at the emergency(it was empty i live in a small village in Ontario). i was treated so badly i had to leave the hospital after they put on a temporary hard wet plaster cast. I returned the next morning only to be held in Pre-op for 9 hours. To this day i haven't received so much as a piece of paper documenting my injuries, best practices or anything that remotely resembles like medical advice! Trust me i have a right mind to sue them but it won't help me kick again...so thank u so much for taking the time dear HUMAN BEING and for taking your medical oaths seriously. I thank u from the bottom of my SOLE ;-) :-)
Ruky, we are so sorry to hear about your injury but also to hear about how you were mistreated by the medical system. Our goal is to provide high quality education to everyone because no one deserves to be treated like you were and everyone should feel confident and in control of their health! So happy you found us! We have a great ankle program that could be beneficial for you if you are still having some issues with your ankle mobility and strength following your injury. Please look into it if you are looking for a trusted way to further your rehab journey! theprehabguys.com/foot-ankle-prehab-program/
Great advice, will be using it over the coming weeks! I was injured playing football (what you call soccer), I was fouled to the side and my ankle bent inwards... Initially I couldn't walk for a few days, it was like a tennis ball on my ankle and my whole leg was bruised. After x-ray, it was found to be not broken but very likely a partial tear of the ligaments) I didn't MRI due to my insurance not covering it... 4 weeks on and it's still painful, not close to running or playing football soon. With rehab and some advice you mentioned, hopefully I can be back playing in a month or so
This is exactly what happened to me too. It’s been almost 5 months now and my ankle isn’t back to normal although i still play football with the leg without much pain until the ankle is hit directly
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/
These exercises have worked. After doing these for a couple of days my left ankle feels a lot better after. I sprained it after running 3 miles at some point and it started to hurt after stretching it and got worse. Now it’s fixed. Thanks for tips.
How long did it take u to recover? Cuz I’m in my day 10 after a light sprain and I wonder should I star exercises if I still feel light pain when moving the ankle sideways. Like in the outer low part or the foot, guess some ligaments are still in recovery mode…
@@RedRumble14 It was three days but now I’m feeling it again. So it might take longer than I realized. I’ll let you know when I’ve made a full recovery.
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.
I passed out in my bathroom and severely sprained right ankle 6 months ago. It’s still giving me grief, going to start doing these exercises!!! Thanks!!
Cathy let us know how they go for you! If you are still having discomfort that you just can't seem to get rid of, check out our program designed specifically for ankle sprains, it will take care of it!theprehabguys.com/program-ankle-sprain/
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.
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.....
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/
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 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/
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/
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/
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.
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
@@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
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/
Thank you!! I injured my ankle in BJJ, and very soon after I got a herniated disc in my neck. I've already healed my neck to 85+% thanks to PT. I have no issue walking on my foot, but got back into BJJ and noticed my ankle has been trashed for 5 months.
Glad to hear the neck is doing better! Let's get that ankle feeling better too! Check out this program here! Rooting for you! theprehabguys.com/program-ankle-sprain/
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!
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
I've had a nasty inversion injury about 2 years ago ,i remember the pain was tremendous and could not continue with the match.i had alot of bruising and swelling in the area(according to what you've said, most likely a grade 3 tear coz my ankle completely lost stability). This happened playing soccer and unfortunately i didn't give the injury the respect and attention it required as I've never had any serious injury before , and so i was back to playing soccer in 3 weeks without any rehab and in the first game back ,hurt the same ankle ,when running, i didn't have enough stability and stepped on my ankle as it twisted. I remember it causing searing pain. Again stupid me, not having experience with any injury before, just left it to heal on its own for a month before returning to soccer again , and yet again injured my ankle the same way AGAIN. i realised something was seriously wrong and stopped playing soccer for 2 years. Only 2 months ago i learnt that rehab is a critical component for any injury and should never be neglected. To anyone that reads this comment, if you ever get an injury, even a small one, give it the time and respect it deserves ,and ENSURE that you do rehab... And so 2 years later, I've finally started ankle rehab at a biokinetecist. Thank you guys for making a video on this topic. I've got a few questions, My injury is severe , as I've mentioned, will solid rehab (for at least a year strengthening all muscles in the ankle all the way up to the glutes and lower back) and joint recovery supplements be a adequate course of action towards recovery??? (I'm asking coz treatments are so expensive and I'm still a student first year) I used to sit cross legged alot on carpets and mats or on my bed, now when i do that after about 30 seconds i feel kinda like a tearing pain somewhere around my acfl AND atfl, could this be due to alot of scar tissue forming causing a lack of flexibility due to repetitive injury? ? If so what imaging can i do to determine where exactly the scarring is ? ? Is there scans that can actually do that? And lastly, in your experience can someone with an injury like mine, see at least an 80% recovery after a full rehab (i.e 80%normal ankle again) after perhaps alot of inferior quality tissue and scarring already forming over the last 2 years? ?
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!
My son (6) sprained his ankle at a trampoline park and now I'm hearing injuries are common with trampolines. We'll do these exercises, but do you recommend to stop going on trampolines?
Injuries happen on trampolines but injuries can also happen anywhere! The important think is to build up his strength through his foot and ankle to decrease the chance of another ankle sprain!
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'm 51 and I must admit I need to lose weight. That being said I inverted my ankle which was made worse because of my weight . I believe because of the amount of swelling pain and bruising that I had a level 4. I haven't been able to walk for over a month. Which is so bad because I'm raising three young grandchildren with limited help. Even though I can't walk I'm feeling much better . The swelling and bruising is reduced but not gone. But by the end of the night I'm in pain and it's swollen again. That's just from me trying to move around on it. I'm glad to know that I've done something right because I haven't really iced it or taken very much medication but that's why I feel my progress has been slow. But I'm really glad to have seen your video. My other leg, knee and foot are really taking a beating because I'm using it more to support my whole body whenever I try to move around so I'm afraid of injuring them. And my injured leg Is often cold to the touch is that good or bad? Do you have any suggestions. Should I go to physical therapy because it hasn't been offered.
Hello, sorry to hear about your injury. We are happy to hear that you are starting to feel better! I would follow up with a trained physical therapist in person who can evaluate you thoroughly and get you going in the right direction with an individualized treatment plan! Best of luck to you. In the meantime, here are some more resources for you. Ankle Sprains Article: theprehabguys.com/early-ankle-sprain-rehab/ Tissue healing article: theprehabguys.com/tissue-healing-timelines/ Icing Injuries podcast: theprehabguys.com/podcast/should-you-ice-after-an-injury/
RAD video! Sprained my ankle on a steep downhill while trail running. My recovery downfall, pun intended, included icing too damn much, doing a short HIIT workout, and downward dog (I'm a Yogi)! Currently in Week 5 restoration, End Stage bound, specifically lateral one-legged hops. Aiming to get a 5 miler in on Week 6 or 7.
So glad you are feeling better and staying consistent with the rehab! Keep after it my friend! We also have a really solid ankle sprain program designed to help you get back to running and yoga through the app if interested AND we also have some great running workouts and programs as well if wanting to get a little stronger and stay injury free! Check it out here! Happy prehabbing! bit.ly/tryprehabYT
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.
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.
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
Was walking next to a wood feature at an mtb skills park a couple weeks ago. Stepped into a gopher hole in loose sandy soil. It’s been about w weeks now and most of the discoloration is gone. I’ve been doing the ankle pumps and alphabet mobility (not my 1st rodeo with sprains, lol) I will try some of those other exercises. Thanks!
![[P]rehab](http://yt3.ggpht.com/rNFhu1MoXqWvaHoQS6ldmnsshadIomVYLd4rJ9rGpKkMHpE2bM9PCBVnViiN11kvULbhURKQ_Gs=s48-c-k-c0x00ffffff-no-rj)
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?
@@RedRumble14 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
@@RedRumble14 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?
I sprained my left ankle 3 weeks ago. The pain is gone but slight swelling is still there. I follow this program, hope I'll be able to get back to my weight training as before. You guys have shown me HOPE!
Huh! it took me an ankle sprain to get to this amazing channel!
So so glad you found us! Keep after it! If you feel you need more guidance, check out our Ankle Sprain Rehab program through the Prehab App! bit.ly/tryprehabYT
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
Age 73; leg fell asleep while sitting down. So when I stood up & tried to walk away my foot was not cooperating and I fell. Now 2 weeks after the injury it’s either not healing or healing very slowly. I just want to get back to walking and lifting weights again. Suggestions?
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🤣
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🤞🏻
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/
How did it went ? Are you feeling better ?
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!
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.
You guys provide hope and optimism for my recovery!!
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 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!
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
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/
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.
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/
I saw this on social media 😳
LOL, a double-edged sword.
Kidt
“Leas than 10 minutes of your time” 17min video 🙄
😂😂😂
Lmfaoo
I rolled my ankle at the climbing centre two weeks ago, i fell badly while bouldering 😖. Just 3 days ago i started to walk slowly without crutches and struggling still. I’m keep doing my stretching, keep moving .hopefully I’ll be able to walk properly.. Thanks for the great video 👏🏽
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!
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
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.
Thanks guys. Love this video and information
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!
Exactly what I was looking for. thanks for sharing!
Same thank you ❤
My lateral sprain happened as I confidently went to step off the upside- down Bosu. My shoe stuck and I went over. Felt three crunches or tears. Day 3 ..I’m ready to heal this fast! 🙏🏽Thanks for the video👍🏽
Thanks Guys! This was great. Just tore my ATFL fully. Been in a boot for the last 2 months. This video helped immensely.
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!
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 ??
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!
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??
It was nice to exercise with you guys!
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 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
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!!
Great knowledge ,,
I will use these rehab tips
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.
Watching u guys from Brasil, thanks so much
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/
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?
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
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.
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.
Great info and teachers… priceless. Thanks for taking the time to help others. Keep making a difference.
Thank you for the kind words, Richard!
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/
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/
Solid advice! Great help.
thx guys, uve been a wealth of help, i fell and dislocated my ankle coming down the stairs holding about 20kg box. Thinking it was a sprain, i picked up the box and picked myself up off the ground, only to collapse back onto the ground fracturing my tibia as well. The accident has left me traumatized and in pain and the worse thing about it is that it could've been totally avoided. To make matters worse, i was completely mistreated, belittled and inhumanized at the emergency(it was empty i live in a small village in Ontario). i was treated so badly i had to leave the hospital after they put on a temporary hard wet plaster cast. I returned the next morning only to be held in Pre-op for 9 hours.
To this day i haven't received so much as a piece of paper documenting my injuries, best practices or anything that remotely resembles like medical advice! Trust me i have a right mind to sue them but it won't help me kick again...so thank u so much for taking the time dear HUMAN BEING and for taking your medical oaths seriously.
I thank u from the bottom of my SOLE ;-) :-)
Ruky, we are so sorry to hear about your injury but also to hear about how you were mistreated by the medical system. Our goal is to provide high quality education to everyone because no one deserves to be treated like you were and everyone should feel confident and in control of their health! So happy you found us! We have a great ankle program that could be beneficial for you if you are still having some issues with your ankle mobility and strength following your injury. Please look into it if you are looking for a trusted way to further your rehab journey! theprehabguys.com/foot-ankle-prehab-program/
Hi my daughter play for SAP team and 2 weeks a go just sprain her ankle..great advice guys
This video is amazing. Thank you so much!
Great advice, will be using it over the coming weeks!
I was injured playing football (what you call soccer), I was fouled to the side and my ankle bent inwards...
Initially I couldn't walk for a few days, it was like a tennis ball on my ankle and my whole leg was bruised. After x-ray, it was found to be not broken but very likely a partial tear of the ligaments) I didn't MRI due to my insurance not covering it...
4 weeks on and it's still painful, not close to running or playing football soon. With rehab and some advice you mentioned, hopefully I can be back playing in a month or so
Shane! Thanks for reaching out! Check out our ankle sprain program for me! theprehabguys.com/program-ankle-sprain/
This is exactly what happened to me too. It’s been almost 5 months now and my ankle isn’t back to normal although i still play football with the leg without much pain until the ankle is hit directly
@@m__walidhave you tried the exercises? Did it work?
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!
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/
Informative and helpful. Thanks.
These exercises have worked. After doing these for a couple of days my left ankle feels a lot better after. I sprained it after running 3 miles at some point and it started to hurt after stretching it and got worse. Now it’s fixed. Thanks for tips.
How long did it take u to recover? Cuz I’m in my day 10 after a light sprain and I wonder should I star exercises if I still feel light pain when moving the ankle sideways. Like in the outer low part or the foot, guess some ligaments are still in recovery mode…
@@RedRumble14 It was three days but now I’m feeling it again. So it might take longer than I realized. I’ll let you know when I’ve made a full recovery.
@@michaelrios5372 same with Me, also felt it would be a shorter process. Guess patience is key here
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.
Sprained my ankle skateboarding, this is very helpful
Rooting for a healthy recovery for you!
I passed out in my bathroom and severely sprained right ankle 6 months ago. It’s still giving me grief, going to start doing these exercises!!! Thanks!!
Cathy let us know how they go for you! If you are still having discomfort that you just can't seem to get rid of, check out our program designed specifically for ankle sprains, it will take care of it!theprehabguys.com/program-ankle-sprain/
You need ankle braces
Did it work?
I strained my ankle playing soccer from a collision. I will definitely be doing these exercises to get back to soccer.
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
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.
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!!!
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/
Great rehab advice...love your style!
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
Thank you for this video keep up the good job
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/
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/
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!
best information ever
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/
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.
I had a really bad atfl rupture 2 years ago thanks for this video!
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
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
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/
Thank you!! I injured my ankle in BJJ, and very soon after I got a herniated disc in my neck. I've already healed my neck to 85+% thanks to PT. I have no issue walking on my foot, but got back into BJJ and noticed my ankle has been trashed for 5 months.
Glad to hear the neck is doing better! Let's get that ankle feeling better too! Check out this program here! Rooting for you! theprehabguys.com/program-ankle-sprain/
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
Thank you, this was vert helpful
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
I've had a nasty inversion injury about 2 years ago ,i remember the pain was tremendous and could not continue with the match.i had alot of bruising and swelling in the area(according to what you've said, most likely a grade 3 tear coz my ankle completely lost stability).
This happened playing soccer and unfortunately i didn't give the injury the respect and attention it required as I've never had any serious injury before , and so i was back to playing soccer in 3 weeks without any rehab and in the first game back ,hurt the same ankle ,when running, i didn't have enough stability and stepped on my ankle as it twisted. I remember it causing searing pain. Again stupid me, not having experience with any injury before, just left it to heal on its own for a month before returning to soccer again , and yet again injured my ankle the same way AGAIN. i realised something was seriously wrong and stopped playing soccer for 2 years. Only 2 months ago i learnt that rehab is a critical component for any injury and should never be neglected.
To anyone that reads this comment, if you ever get an injury, even a small one, give it the time and respect it deserves ,and ENSURE that you do rehab...
And so 2 years later, I've finally started ankle rehab at a biokinetecist. Thank you guys for making a video on this topic.
I've got a few questions,
My injury is severe , as I've mentioned, will solid rehab (for at least a year strengthening all muscles in the ankle all the way up to the glutes and lower back) and joint recovery supplements be a adequate course of action towards recovery??? (I'm asking coz treatments are so expensive and I'm still a student first year)
I used to sit cross legged alot on carpets and mats or on my bed, now when i do that after about 30 seconds i feel kinda like a tearing pain somewhere around my acfl AND atfl, could this be due to alot of scar tissue forming causing a lack of flexibility due to repetitive injury? ? If so what imaging can i do to determine where exactly the scarring is ? ? Is there scans that can actually do that?
And lastly, in your experience can someone with an injury like mine, see at least an 80% recovery after a full rehab (i.e 80%normal ankle again) after perhaps alot of inferior quality tissue and scarring already forming over the last 2 years? ?
We'd recommend seeing a rehab professional with your specific questions.
@@Hadron11112 He dead 😞
Why did i read this whole comment?😂
My physical therapist was giving me inversion exercises with a band when I had a lateral ankle sprain!
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!
Brilliant thank you
Clear understandable instructions
Sending you love blessings and respect
❤️🙏☀️x
My son (6) sprained his ankle at a trampoline park and now I'm hearing injuries are common with trampolines. We'll do these exercises, but do you recommend to stop going on trampolines?
Injuries happen on trampolines but injuries can also happen anywhere! The important think is to build up his strength through his foot and ankle to decrease the chance of another ankle sprain!
great video. thanks
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/
Helpful
I'm 51 and I must admit I need to lose weight. That being said I inverted my ankle which was made worse because of my weight . I believe because of the amount of swelling pain and bruising that I had a level 4. I haven't been able to walk for over a month. Which is so bad because I'm raising three young grandchildren with limited help. Even though I can't walk I'm feeling much better . The swelling and bruising is reduced but not gone. But by the end of the night I'm in pain and it's swollen again. That's just from me trying to move around on it. I'm glad to know that I've done something right because I haven't really iced it or taken very much medication but that's why I feel my progress has been slow. But I'm really glad to have seen your video. My other leg, knee and foot are really taking a beating because I'm using it more to support my whole body whenever I try to move around so I'm afraid of injuring them. And my injured leg Is often cold to the touch is that good or bad? Do you have any suggestions. Should I go to physical therapy because it hasn't been offered.
Hello, sorry to hear about your injury. We are happy to hear that you are starting to feel better! I would follow up with a trained physical therapist in person who can evaluate you thoroughly and get you going in the right direction with an individualized treatment plan! Best of luck to you. In the meantime, here are some more resources for you.
Ankle Sprains Article: theprehabguys.com/early-ankle-sprain-rehab/
Tissue healing article: theprehabguys.com/tissue-healing-timelines/
Icing Injuries podcast: theprehabguys.com/podcast/should-you-ice-after-an-injury/
Thank you very much you guys are awesome!!
Great video, lots of notes taken for my ankle rehab 👍🏽👊🏽
RAD video! Sprained my ankle on a steep downhill while trail running. My recovery downfall, pun intended, included icing too damn much, doing a short HIIT workout, and downward dog (I'm a Yogi)! Currently in Week 5 restoration, End Stage bound, specifically lateral one-legged hops. Aiming to get a 5 miler in on Week 6 or 7.
So glad you are feeling better and staying consistent with the rehab! Keep after it my friend! We also have a really solid ankle sprain program designed to help you get back to running and yoga through the app if interested AND we also have some great running workouts and programs as well if wanting to get a little stronger and stay injury free! Check it out here! Happy prehabbing! bit.ly/tryprehabYT
BIG THANK YOU! 😀
Thank you !
You're welcome!
Thank you very much for sharing :) This was really helpful.
thanks Docs!
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 👍🏼
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 =)
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
Your videos are really informative. keep up the good work
Glad you like them! Thank you for your support!
Thank you!!!!!🎉🎉🎉
Good Energy👍 Good Video👌
Was walking next to a wood feature at an mtb skills park a couple weeks ago. Stepped into a gopher hole in loose sandy soil. It’s been about w weeks now and most of the discoloration is gone. I’ve been doing the ankle pumps and alphabet mobility (not my 1st rodeo with sprains, lol) I will try some of those other exercises. Thanks!
Keep after it! Consistency is key!