Stiff, Painful Ankle 5 Step Routine to STOP Pain, Loosen, & Avoid Surgery
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- เผยแพร่เมื่อ 28 พ.ย. 2019
- Stiff/Painful Ankle? 5 Step Routine to STOP Pain, Loosen, & Avoid Surgery
Bob and Brad discuss a routine to stop ankle pain and possibly avoid surgery.
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![ตัวอย่างภาพยนตร์ #Venom: The Last Dance [Official - Sub Thai]](http://i.ytimg.com/vi/DHPjvAwmnRE/mqdefault.jpg)
I just want to say how great it is that you guys help people that can't afford expensive equipment and therapists. This channel is a Godsend.
Exercises start at 2:58
Your welcome🤣
Thanks
Tyy
Jimmy Dayman: Thanks. These guys go on and on before they actually get to the exercises.
@@sandramorey2529 They have a strange charm here this video is made in 2019 but that intro is right outa 86. Good info though once you get to it. I actually watch them at 1.25 speed
Salute Jimmy
I had a problem with my ankle that seemed to take forever to get any strength. A friend told me to write the alphabet with my toes. It's easy to do lying in bed or watching TV. I'd do cursive and print, uppercase and lowercase. It made a huge difference in the strength of my ankles.
How long did it take?
@@rdranki1 I honestly don't remember. A couple months at most?
What caused your problems
@@rdranki1 did you try this video bro
@@shadowvenom8450 I’m good now. Took a year
I didn’t even know that this was a Bob and Brad video at first but I was so relieved with the intro
Wow, this is just what I needed to see/hear. I work for the post office and my delivery time on the street is longer than I want it to be. This will help, thanks you all, I appreciate it.
I love when it's something unspoken that I need! 👍🏻
Thanks! Recovering from breaking my ankle 4 months ago. No physical therapy ordered because I have been consistent in building strength and stretching. The day I came out of the boot I bought a stationary bike. Just about limp free. Main thing I'm dealing with is swelling. Thanks guys for your awesome work!
Your tendon is swollen still?
timely presentation for me. very stiff ankles after spur surgeries several years ago, add arthritis. did some phys therapy recently and they showed me some of these exercises. unlike all other PT for joints, ankles still stiff and painful...you explained why!!! thank you very much
Yay! Y’all finally got to my request. Thank you guys soooooo much!!! ❤️❤️❤️
Thank you so much for your information. I will definitely will do these exercises. This way I'm not waddling like a duck till my joints warm up. Between the flat feet and this ankle pain is aweful. God bless you guys! Love all your videos ❤
The waddle! Chile, it's not cute at all, is it 😂 my mom had this issue too.
Woe is me. Tore a ligament in 1957 skiing which healed and I danced, ran and hiked okay until recently when I developed arthritis in that ankle and a few weeks later in the other as well.
I do those exercises and a few others from my Physical Therapist as well but it hasn't made any difference. I now just ride an excursive bike for cardio. Can't really walk much- no dancing or hiking and for sure no running. I've tried most everything and am eagerly awaiting the day when they can do ankle replacements that work.
I enjoyed watching you Bob Brad😎 Thank you for taking your time to share Information that has me in my life and Health ❤❤❤❤
Thanks you guys your the best. We love you. Thanks for being there. God bless.😇🙏❤
Welcome Spike! Hope u get better soon 🙏😇
Hi Bob and Brad. I have started watching your video for the last couple of months and I am really enjoying them. I have an ankle issue which is sore at the back. I do have a full range of motion. Can I use a Smes/tens machine on this. I have a powerdot. Thank you again for all your quality videos. Regards Lee
Good video! I had ankle surgery a year ago and one of the stupid screws causes so much pain! Ugh Having hardware removal surgery in 2 weeks and looking forward to being able to move
My ankle! I will be doing these
In the future!
I’ve sprained both ankles in my early 20’s and I’m paying for it in my mid 30s now. Thanks!
Worked like a miracle. Thank you for relieving three weeks of agony. Really godsend 😊
Thank you both it has been very helpful and my Achilles 😏🏃🏽♀️🦶have felt better'!
You guys are the greatest! Thanks for all you do.
Well now:
1. I never thought I'd reiterate the comment made by others before, but this is very timely for me as I had ankle pain overnight! Thank you, I shall try the exercises.
2. Bob's comment about how effective exercises can be in avoiding surgery is spot on.
So helpful just glad I found y'all
good recovery stuff👍🏾
Great video gentlemen, thank you both and God bless
Last Feb I stepped off a curb onto ice and my ankle folded inward. From my ankle all the way to my knee was in pain. Anyway 9 months later feels way better since I went from sneakers to hiking boots for more support. Here's the kicker, "No Pun!" my injured ankle bone is noticeably larger than my other foot. No never seen a doctor, just worked it like your demonstration. Why would that ankle bone be protruding more than the other foot?
Thank you Bob and Brad! Sometimes I watch a bunch of your videos just to calm down on life :)
The world needs humor & LOVE, i.e.. THESE GUYS SURE SHARE HELPFULNESS CHEERFULLY ...MAKES ONE FEEL GOOD & GTATEFUL ...THEIR SERVANTS., YEAH.
👍 ✝
* THEY'RE
I have this along with my harmstring pulled down glute and my back
Such a good creative and informative video! Knocked it out the park since 00:01, thanks Bob & Brad.
a cheaper way and works better is wrap your ankle with sran wrap. A very expensive experienced physical therapist gave me this tip 20 years ago works better than ice and hot pad. The idea of hot and cold is that it's bringing circulation which brings healing. Saranwrap accomplishes this very well!
Love your videos!
Thanks to you both.. I had a real problem with my left ankle and these exercises have made a huge difference. Also, I would like to mention that I had to stretch each individual toe downward and I could feel the ankle release. The muscles/tendons were very tight. Gradually and every day this all made a much better foot and ankle. Again, thank you for helping us.
I've just discovered this video and found your comment.. I have the exact sam problem and hearing your difference is so Inspirational for me!! I'm so excited to begin!!
@@sabeelatayub7613 Hoping it works well for you
Same here, thanks for comment, I have more confidence and hope now..!
Great stuff. I’ve been fighting a sprained ankle for 30 years now. The joint is loose, so I overcompensate by tightening it up. My calves are constantly tight as a cyclist. This led to a lot of problems with my big toe. Now I need to fix the issue at the ankle.
I am a teacher and sprained my ankle a year ago while coming down the stairs. Xray showed no fracture but MRI showed inflammatory synovitis with mild ankle joint effusion. I had no option to quit the job at that time, so I took no rest and kept working all days. I used to get cramps and pain while standing, walking, climbing stairs and swelling by the end of the day. The injury became more serious and I had to quit the job. It's been almost 2 months now I have been resting at home. But still I can't walk properly and my ankle shows stiffness, redness, swelling and burning pain. I can climb the stairs but can't go down the stairs easily. It really hurts. I feel hopeless and helpless thinking that my ankle has been permanently damaged. Not understanding what to do.... totally fed up now.☹️😫
I will try this my fractured is healed but stiffness stills happen and it hurts. I want to run fast like i used to.
How do you feel now dude? I’m still have pain when I try to run, because of stiffness in my ankle ligament :(
I’m 8 sessions in with ankle physio and am doing these daily but you’ve shown me a new one as well. Thank you 🙏🏼
Hows your ankle now?
@@highwaystar944 I’d say about 90% 👍🏼
@@StitchingWithLove which grade of ankle sprain you had?mine is nearly 5 months of ankle sprain and doing physio since 2 months !!still i feel pain in walking while putting pressure in my leg
@@highwaystar944 I’m sorry to hear that. Mine is multiple ligament injuries (stretched & torn) and an old sprain.
@@highwaystar944 hope you are fine now? do you still have pain while walking and were you able to put weight on injured ankle after spraining your ankle?
I just want to say thank you for sharing this information my ankle was hurting from exercises
Thx for taking a very long time.
Mahalo for this video-I have been neglecting my injured ankle and it is revolting now.
So back to what I learned in physical therapy, and your refresher.
Not excited about heading towards surgery, so yeah, exercises here I come.
What is your opinion on braces?
Tapping with KX sports tape?
How long did you ignore it for?
Thank you
So I've noticed that when I do jumping jacks or jump rope, I feel a popping sensation going across my foot to my big toe. Is this my tendon being pinched? And is there anything that I can do to make this go away?
Dear Bob and Brad I love you guys, you do great work. I am desperate for help, it's my left ankle it aches at night and keeps me awake. No pain during the day at all but a couple of hours after I go to sleep it wakes me up and throbs. Sometimes the doc gives me strong anti inflamitaries to take but I don't take them all the time because of my stomach. Do you have any suggestions
I've been rubbing and stretching all my joints that have issues instead of actually snoozing for 10 minutes after the alarm goes of and it's amazing how much better they all feel right when I get up, but also through out the day and when I exercise.
Very good, ´´Believe deep down in your heart that you´re destined to do great things. - Joe Paterno´´
Cheese
- unrealscarf
Can you do severs disease diag , treatment ,symptoms etc.
Awesomeness! Thank you!
That intro song is the most welcoming intro song
I've ever heard on youtube. Whaaaaaaaaat!
I just got done a baseball game today and my ankle is stiff this helps alot I'm not getting it checked out till after my season
I'v been in cast for 3 month, broken tibia. After cast off i got stiff ancle, after month therapy i still have some limitation in dorsiflexion, how long time take to get my motion back?Thanx
I’m 18 and sprained my ankle while walking my dog, my ankle has been hurting for over 4 months 😭
Might not be a sprain
@@lateshialewis4933 your Sharingan sees all.
Indeed it does🤣😭
Thanks guys from across the pond .
I’m in my early 30’s. At times I wake up with only one ankle that’s stiff. I stretch it out, I take a hot shower which has a removable shower head and focus the water on the affected ankle. I even do the alphabet with my foot to get some mobility. I do what I can before I go to work and while I work I still feel pain, mobility is still limited. Then the next day the pain and stiffness goes away like I’ve never had the issue in the first place. Is there more at play or would doing the stretches you’ve shown would help in the long term?
Oh my Lanta!! You have just explained my left ankle pain to a “T” 😩
Thank u so much....from India
Thank you for the video! What to do with the swelling? My ankle is swelling for about 1,5 year. And my ankle still hurts very much. 😢
Hi
Thank you for the video.
I am on my feet for 6-8 hrs at work . I am wearing the brand brooks shoes . My ankles start after 4 hours and is stiff every morning for few minutes . What shoes are really good for standing long time ?
And what supplements should I take to support my joints ?
Would squats help with ankle stiffness or irritate them more? Thank you!
I sprained my ankle twice playing basketball, my ankle healed for the most part. This is exactly what happened with my ankle I have pain pulling that ankle up towards myself. I don’t have any pain walking, but I have trouble running, and I’m not able to do weighted squats. I don’t know if I should just keep “stretching” or what other significant things I should be doing. Any thoughts?
MERRY CHRISTMAS THANK YOU FOR HELPING PEOPLE ❤️
My ankle started to hurting from out of the blue a mos to the point Im limping!.
Sadly can’t do those stretches due to degradation of posterior tibial tendons. Any likelihood to avoid surgery with that?
What about the inner ankle did these things work just as well or is there a separate exercise for the inner ankle Bob? I know this is an old video but I was just trying to find some help and this is what I found perhaps you even have one about the inner ankle I have yet to find it
~Thank you so much....love you both.
Hey Bob and Brad pls I had an a fracture on my leg, both the Tibia and the fibula were broken. And it’s been almost 6monthd and yet my foot doesn’t come up, it just goes down. Will these exercises help me?
*1:59** sometimes indefinitely and sometimes permanently?*
Exactly! I injured my ankle, spiral fracture with plate and pins and the Doctor said you will get arthritis when you are older. 35 years later I have impingement and looking at surgery!
Im only 23 and have bad ankle pain and stiffness! I had a bad sprain in my early teens and only a few years ago had a septic joint in the same ankle the required surgery. dang thing stiffens up in the winter
I was just telling my mom about my ankle pain after nearly four months. Great TH-cam recommendation.
bro did you try this video
Hi Brad
I recently had a work accident and i sprained my ankle an achilles heel
But now its been 3 weeks and my foot is really stiff im trying to do the exercises your showing but it doesnt budge any other solutions
7 years ago I almost cut my Achilles tendon on the spokes of a bicycle wheel. I was non-weight bearing for at least 6 months. I never had Physical Therapy after because I was never told I needed it. I am a very active person. I am in the marching band, so I use my ankles a lot for marching. I have had chronic pain since then. 8 months ago I sprained the same ankle. Currently, I have no swelling but the pain is unbearable. It is to the point that I am taking pain medication almost every day and sometimes multiple times a day. Sometimes it seems like icing it only makes it worse. Any suggestions or tips?
Basically stretch and strengthen it . Allso I’d add support to the ankle or ankles . Good luck everybuddy
My ankle currently sounds like a cement mixer :s
Very helpful and handy information on relief
I tore my ankle on the anterior side, broke it across the top and tore it again on the other side and had
x-rays again and the break still hadn't healed and it had been almost a year. I just don't heal well. Hopefully this will help me.
Your diet has a lot to do with healing too. You really need vitamin D to heal so I spent as much time in the sun as I could after breaking my leg 4 months ago. Eat lots of veggies, some meat and a little fruit. No added sugars and no grains. You should see a lot of improvement in your overall health too
Sprained my ankle in January. Still is stiff and Painful. Use a brace to walk. Whole leg is always right. MRI hasn't happened because of insurance. Hoping this can help alleviate some pain and stiffness.
I’ve been doing PT and doing stretches and my ankle is still extremely tight I had surgery april 11th and started PT in June
Thanks
BEST!!!
Brad: "I assume you've got a good ankle"
Me: :/
Great show for rehab guys. Just an FYI incline boards good and car chucks look similar made from rubber.
I started an ankle pain that feels like a sprain without any Injury.I can’t put any weight on it and it came all of a sudden. Can you discuss this? Does this happen to others? How can I get it to start moving? I have not twisted it or I wasn’t doing any exercises, I was just walking at home and then all of a sudden it felt like I sprained it and I couldn’t add weight.
Have you sprained your ankle in the past? I get these pains where it feels like a sprain and I can't put hardly any weight on it. it is horrible for a few days and it eases up. I sprained my ankle a few times playing basketball 10 to 20 years ago.
Does a Tens machine help ankle pain?
I will definitely pass on the stairs exercise, looks like another ankle injury waiting to happen.
I looked this up because my ankles feel like they're being ripped out my leg because it's been snowing and icing outside😂 I'm 13 and I've had this problem my whole life and the only thing that helps is my mom rubbing my heel and ankle but she refuses to do it now! It is now almost six am and I've been up all night with this pain 😅 it's horrible and it doesn't help that I'm having terrible period cramps haha this night has been filled with a lot of tears and I've finally had enough so I looked this up😂
Has the tips from this video helped?
dude, i hope you feel better :)
I learned about the incline board from a previous video; Brad said it "felt really good" - and I have a lump towards the side of the ankle (medial side?) - anyway, fixed an impromptu incline board.....decided to use the affected foot - and I couldn't believe my calf muscle or Achilles tendon went wild in my lower leg - it was like dealing with a rubber band or rope that had been tangled. I couldn't believe it! It did help - but I also felt it that day! I recently tried that again recently....and no reaction in the leg. Interesting!
Can this do if have great toe fracture???
Thx 😊
Thanks!
Thank you!
I have ankle arthritis any exercise?
Wonderful
I had a grade three open fracture of my left tib/fib and a fractured left medial malleolus (among other fractures) in 1987. I was put in a Hoffman external fixator and a calcaneus screw was put in place. When my wound would not granulate they did a muscle flap from my soleus and gastrocnemius muscles. So now I have a hard time with dorsiflexion and if I try to stretch it I have sharp pain on weight bearing the next day and my leg feels as though it is going to drop right out from under me. Do you have any suggestions on what I can use? Would a brace or an AFO work for me? Thank you in advance.
These accents are hilarious! I'm from Wisconsin but this is next level. Thanks for the tips!
i got arthritis on my ankle what to use for
I am unable to move my right ankle upwards .previous year got my ankle twisted on the inner side after that i am facing this problem Kindly let me know excatly whts the problem
The wall stretch make a big difference.
My left ankle was hurting. Told my chiropractor and he manipulated it by pulling on it. It hurt for a few days and still causing me psin. That was2 months ago. Can these exercises help? Its not swollen
My ankle arthritis gets worse during the day. Very little pain waking in morning, but throbs bad later in the day and at night.
I can't point my left foot and squeeze my toes. Can somebody help me? thank you so much Bob and Brad
PS How is Miss Liz We are praying for healing for her
My ankles crack all the time, but they feel better and less stiff afterwards.
SAME BRO, I HAVE SNAP, CRACKLE AND POP ANKLES. But afterwards, it feels better and realaxing.
What about balancing on a pad?
I’m 13 my ankles hurt when I sit down and they are flat or even at a slight angle. Is this bad?
Hello,,does a stiff ankle make your foot feel shorter than the other one,,,that's my current situation 😢
I feel like this is true because one of my leg looks shorter than the other one