Best Ankle Rehabilitation Exercises for Fast Recovery & Prevent Future Ankle Injury (Science Based)
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- เผยแพร่เมื่อ 16 ก.ย. 2020
- Best Ankle Rehabilitation Exercises for Fast Recovery & Prevent Future Ankle Injury (Science Based)
TH-cam Channel: / physicaltherapyvideo
Website: bobandbrad.com/
Brad and Mike (from the Bob and Brad Crew) demonstrate ankle exercises for a fast recovery and also to prevent future injuries.
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Our videos offer the best "get fit , stay healthy, and pain-free" information directed toward people 0 to 101 years old. Physical Therapists Bob Schrupp and Brad Heineck have over 50 years of combined. We try to add a twist of our humor into each video in our quest to be the "Most Famous Physical Therapists on the Internet" In our opinion of course!!! Subscribe to us now and join the fun. Not only will these videos provide outstanding health information on treating yourself at home, we also do product reviews. For our favorite products on Amazon click on this link: www.amazon.com/shop/physicalt...
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its funny how I always sprain my ankles and come crawling to Bob and brad to fix my them! From Jan 2016 to Sept 2020. Thank you so much!!
hey , i have sprained my ankle 4 week before , now i can walk and run 50 percent of my speed but there is some nagging pain is there,
i am following bobs rehab
i just wanna ask how many days will it take to become normal again, as you mentioned you are familier with the injury
Same lol third time here
@@jayantraghuvanshi5388 bro now you are okk
@@wellwisher2235 yes 100 percent
@@jayantraghuvanshi5388 how many days u did the workout
MIKE AND BRAD THE TWO MOST FAMOUS PHYSICAL THERAPISTS ON THE INTERNET
Brilliant exercises, just at a time when I'm starting out after a severe sprain. Many thanks Bob & Mike
I never had ankle issues but these exercises are beneficial for overall health! Thanks. Your exercise demo vids are the best; I appreciate reliable advice enormously!!
I just found your site. I'm a total and permanently disabled drafted Republic of Vietnam combat veteran '68. I'm missing a right kidney, bad back, bad shoulder, and a slew of other problems including sleep apnea. My pain has been unbearable over the years. I refuse to take the Veteran Affairs pain medication. I can't sleep at night because of the pain. I put my 2 disabled Vietnam Army brothers on to this site. Our family has paid a terrible price fighting for this country. I'm a new subscriber. Eaglegards...
Gosh I’m so sorry for what this did to you.
Exercise start at about 4:40, thank you folks!
Great job Mike !!!!!
4:17 is where it starts
Thanks for the video ! I sprained my ankle a couple weeks ago at football practice . I can walk now and I did ease my way back to practice warming up and stuff but I can’t do cuts or anything as a RB. I appreciate this video!
thanks for this video. ive hurt my heels while playing soccer but these exercises should help me recover
Been over a year still have had problems keep going it gets better!
You guys are awesome
Ya'll are the best! I've learned so much about your videos! I was wondering if you two could do a video on ankle instability. I'm thinking I may have to call my doctor about my swelling that still seems to be present after 2.5 weeks since sprain. No pain and I can do all these exercises, but swelling is still there. Just curious. Thanks!
Thank You 😊
This is really timely; I fractured/broke ( a bit of both) my right
ankle 2 months ago, I am just now starting to walk on it. Your
video/s, as usual, are excellent.
Thanx guys.
Broke mine in 2 places (inside & outside), partial dislocation, and got surgey w metal implants on both sides on Nov.15. 2021. I'm out of the awful airboot, except when I need to "walk" somewhere.
As someone with cardiomyopathy, I felt that.
Good one!
4:17 ABC's
5:45 Hip Abduction
Damn Brad out here busting some sick dance moves.
Just re-rolled my bad ankle. I totally needed this. How do you guys always know what I need?! I’ve broken it 3x and in June one of my very loose ligaments broke a piece of bone. Still not back to normal :(
how are you doing now?? hope u are okie :)
Wow, that's true. I broke my right ankle and my right hip hurts. I see why. Thanks
Thank you for the videos!!!
HALLELUJAH ♥️
Thank uuuuu
That ziggy ziggy is like my crack right now
Immediate relief
I have a sprain and been suffering for 7 weeks
I don't have the momey for PT so please thank you so much!!!
Great video! Are these exercises for after surgery? My lateral ligament was completely torn and they fixed it.
A video to rehab ankle sprain for people over 65 would be very helpful. I am 69, sprained my ankly about 6 weeks ago and need non-aggressive rehab exercises to steadily build strength & flexibility.
Oh wow. Thank you so much for this upload. It’s so hard to remember all of the exercises my physical therapist gives me. NoW I have most of them in one video with clear explanations. It’s been so hard to learn to walk again
Supplying good nutrition will make it better, if looking for chemical free nutrition supplements I can help. 😊
@@HasanKhan-wh8bb which are those nutritional supplements?
@@subbannar7319 I'll explain it briefly pls contact through this mail.
darulasbaab4healthndwealth@gmail.com
Ask your physical therapist if you can record the exercises on your phone. Done this recently very helpful.
Please give tips to start walking after cast removal... Finding difficult
I wake up in morning move my ankles and hear POPPING!! I used to walk a half a mile each way to work With kids. Great walk every weather day. Snow was the best ankle exercise like walking in sand . The icy day I got a ride.
Ahhhh yes, sprained ankles. I ve been skateboarding for the past 15 years, I sprain my ankles so many times a year I stopped counting them. I do a lot of these exercises already, they help me recover faster.
i broke my leg (big shin bone) while sk8ing and i only tried to ollie down a small 2 stair!!! but i happen to land wrongg ii have my cast off now but i need to do this now because its not to good right nowww
rolled my ankle on camera doin a heelflip but landed one tho
Another skateboarder hehehehehehhe
do you recommend to use an ankle support or brace when skating? I've heard it can make your ankle weaker
@@roe2132 Nah man just stretch your ankles before a session, and do some exercises to strengthen them (squats etc.) only wear ankle braces when recovering from an injury and stay safe out there. I noticed 90% of my ankles' injury happened at the beginning of the session if I was not already properly warmed up or at the end of a long session if I was too tired already. almost never in the mid of the sesh when you're fire. Listen to your body. take care and skate on.
Thank You I Broke My Ankle as soon as I turned 50 never had a broken bone in my life which was suprising since I was In various sports growing up and Martial arts in my 40s lol my insurance didnt pay for physical therapy for this and I've been dealing with restless leg syndrome in this one leg dont know if its connected however I started to notice it while healing with a boot on then periformis syndrome and sciatica I'm in 55 years old now and it's been horrible I went through 2 months of therapy for the back and priformi but nothing for my ankle..So seeing this video had given me a chance to strengthen my ankle..thank you so much
As human age increases Supplying good quality of nutrition becomes mandatory, if looking for chemical free nutrition supplements please let me know I can help for a healthy life.
Thank you. 🤝🤝🤝
any suggestions for someone who is 6 months out of an ankle break. They are receiving physio.Could these be used? I would love to hear your thoughts. Great video!
Thank you for this video. My 17 year old son is a very active young man and plays basketball. He severely sprained BOTH of his ankles last year, just a few days apart, and they are still not great. He is starting these therapies this week and is excited to feel like his ankles can support him playing again.
How is your son now? Does he need any more additional help? I can help him if you like. I have helped people before.
I can't wait to do some of these exercises. I am 6 weeks out of ORIF Bimalleolar surgery and can now bear weight BUT unfortunately, my foot won't extend to the floor. I am nervous about it. Just started PT last Wednesday
How is your recovery coming along? I had ORIF Trimalleolar surgery 2/17 finally in a cam boot and start PT this week. I am nervous as well. It has been rough....I can’t wait to walk again
Thanks!
Thank you for your support. Stay well!
I had severe double ankle sprains on the insides(!) from falling down the stairs. Was in physical therapy for almost 6 months.
Hi there from Australia. Do you have any exercises to help a condition called focal dystonia, in the foot and toes? As well as any strengthening exercises for after tendon release and lengthening in the achilles and toes? 3 different procedures on the same foot involving different tendons, especially in the toes, I'm unsure of all the names but includes conjunctioning flexor hallucis lingua, release of gastrocnemius, release of lessor toe flexors of 2nd, 3oo3rdand 4th toes. There has also since been further tendon procedures for all toes. Advice for anything that may help bring strength, alleviate pain and help in any way with the involuntary contortions in the foot, ankle and toes would be most appreciated if there may be any interest? Many thanks. I enjoy all of your exercises and advice on you tube.
I broke and dislocated my ankle back in May. My right foot went to 3 O'clock after a fall. I put it back to 12ish. 4 Op's later, I am about to start PT. Looking for advice to speed up my recovery? Happy I'm walking again.
I was diagnosed with a small avulsion fracture over the side of the right outer ankle (small piece of bone pulled off the bone by the ligament when I rolled my ankle playing pickleball. My question is, how quickly can I take my Robo Boot off to commence exercise? I’ve been told to keep my boot on for 4 weeks, however I wasn’t clear if I can do any exercises before the 4 week period comes to an end.
P/T is vital to my life for the last 6 years.
I fractured my ankle in two places. Rocker sole shoes, a compression brace. and Feldenkrais foot exercises are helping.
What about now? How much time it took to walk normally?
I had partial tear II ND Grade ankle sprain , I5 days ago. When shall I start these exercises?
I sprain my ankle probably a couple times a month,nothing serious but it concerns me that is happening to often now,I’m 33 years old and I’ve never sprain my ankle even playing very competitive sports like boxing,baseball,basketball,etc,in the last 5 years is something that was happening many times ,I don’t know if it is that I’ve been lest active compared with years ago, I’m going to be using probably some bandages to help my ankles to get more support because this injuries are super annoying and they happen way to easy after you injured the first time.
Don’t need ‘www.’ for the urls lol y’all didn’t even have that for the twitter link! Killing my ocd brain 😂
The biggest issue is unsafe/wet stairs, uneven surfaces, hidden dips or holes in the sidewalk. It’s what you DON’T see that trips y’all up. Most people are not sports people. I honestly feel that all the strength exercises in the world are just not going to save you when you step off a curb onto an uneven road, or your foot twists on a two inch dip while standing talking to someone. Best of luck to everyone, though. Keep at it.
I had a trimal fracture with dislocation and, honestly, my ankle is stronger now than it's ever been. I temporarily restructured my life around strengthening it, got a stationary bike to help with joint and cartilage rehab (because my break was intra articular) and now I can do one legged squats on it all day long. I also go to a climbing gym pretty often and walk around on big uneven gym mats all day, no issues.
For gym / sports people getting into a rehab routine comes naturally, but it's 100% necessary. After a bad sprain or break, you're not allowed to be lazy or unmotivated. Not unless you want to live life as a disabled person.
I know this is maybe too late too ask but i rolled my ankle inwards and outward 2 weeks apart, this happened in December 2020 but even though scaring has gone away my ankle stays weak and doesnt seem to strengthen much at all.. i can walk normal but cant do sports with foot hurting when i put presure on it.. any ideas on what i should try if these tips dont?
I just had a cast removed yesterday after 6 weeks from fibula fracture and started to walk with a full weight bearing boot. My ankle was swollen when they removed the cast but then my whole foot got swollen at home after I did some abc exercises and sat and walked with a boot for an hour. I have elevated my foot today and it is still swollen around the ankle and I also got some bad bruising at the root of my toes. I have had no pain, only stiffness. Should I do the exercises while the ankle is swollen? I can’t see a physiotherapist until mid next week and I would appreciate if you could tell me what to do.
Had a neurotomy of the tibial nerve. There was a Schwannoma, a tumor enveloping this nerve. I have lost all sensation of the plantar area. I have to stand and try to walk, but it is still swollen and it feels so weird and scary. Any recommendations on therapy to start walking will be appreciated.
Thank you! I sustained a bad sprain on both the inside and the outside of one ankle coming down some stairs over 8 months ago. It's still not 100%!
Hello, how are you now
Argh ankle issues are the worst! I bent mine up fencing many years ago and it took a good year or more to get right. Definently don't skip warmups that target your ankles specifically. #sportscience
Had a bad sprain in May of this year and it still isn't quite right, even after some PT... it's been really hard, but just reading your comment gives me hope 😭
Hi
How long after injury can I practice these
my swelling never went away. Its been 2 years now. When I walk for more than 10 mins, my ankle gets swollen and hurts. Not sure what's going on. Someone said it could be because of scar tissues? Any exercises for that?
th-cam.com/video/KY0Wd2X5bgg/w-d-xo.html
You should watch this video by them....i am suffering from same problem and this exercise is helping me
How are you now?? im going through the same thing
Can we do this exercise in pain or after pain is over
How can I do exercises by phone consultation as I thought it would be better if the physio could see me doing the exercises and correct me where I was going wrong
CAN YOU DO A NEW VIDEO that shows rehab with 2 cracked ribs AND a torn sprained ankle YEP I feel de PAIN
I need help with mine I can't walk around that good because how bad it is
I broke my ankle 3 months ago was in plaster cast for 9wks now in aircraft boot for 3wks what happens when I take the boot off in 3wks will I be able to walk nor mal also bearing mind I am 72 yes old
I have been doing those leg raises every day for my hip. Sprained my ankle and can’t do it right now.
Doing all these exercise's hurt but my PT tells me to do it anyway. So which is it? I am so confused.
I'm recovering from an ankle fracture. I can do all these exercises but my ankle still hurts. What should I do?
I went to the sports medicine and he told me I have an ATFL tear from not healing an ankle sprain. He wants me to do physical therapy. He told me to do lower case letter alphabets but that is it. I did all of it.
sprained my ankle playign basketball, trying to do a crossover and i fell on the floor couldnt walk
Recently I undergo an ankle implant. I am 55 years old.
Please can you send me the exercises
P
No that’s not right!! We need Bob back lol
What if your ankles pop when you roll them clockwise
do you recommend using an ankle support or brace when skateboarding? I've heard it can make your ankle weaker
I've sprained my ankle last week and I was thinking about it too. I won't be skating for two months at least but I think I will wear it for some weeks when starting, even if only for peace of mind, and then try without it to make the ankle stronger. I will be wearing vans high for sure though. I will be seeing a pt the next weeks. I can come back here and tell you what he says about it if you want.
@@sarai9076 We sprained it the same week I think lol. I’m already walking and taking slowly. I will rest another week before a touch the board again. I think I sprained it not as severe as yours. Two months without skating is a lot. Was it a grade 2? Yeah If you can ask them that’d be great! I mean I’ve watched more videos from this channel and they said it’s okay to wear an ASO ankle if you are going to sport again so you can’t re-sprain it.
if can use color or something to identify the bad leg, it is easy for me to follow
I’d like to have a word with God about the ankle joint FAIL.
I like those under armour sneakers.
Is this really work
Immediately sprink ankle outside
H4
This is great info. and I like a lot of their vids. The banter is Irritating. Stick to the subject. This should have been a 6 min video.
Wording gets into the way of your demonstration.
🤔 This would be hard to follow without words.
The 40 year olds! How about rehab for us 70 year olds!
Oh please for the sweet love of God upgrade your microphones. Holy moly guys.
lol
its helps a lot but both of yall are cringe af sorry had to say it.
Hi guys you are doing a great job following from Zambia
CONSTRUCTIVE CRiTISIZM:
my experience of these videos is that you guys dont give enough attention of the smoothness of the movement in terms of being causcious of the pacient work of proggres. slow. lets see what my ankle is capable. also the exercises of laying down need more correction an more precision- (i wouldn recomend it for someone with back problems) it all feels like grown up kids giving advices on life experiences. ill still take the good sugesstions on the matter. thanks! i have a group of children fizioterapy for strengtening the posture, if it wouldnt be for my boss, id have a sloppy exercise program simmilar to viatnamesse morning excersise groups. or this mirroring. but you know whats the positive side of all this? you at least do it. regularly. so thanks again for being up here. bob and brad, search for excelence in movement!