How to rehab an injured ankle
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- เผยแพร่เมื่อ 15 พ.ค. 2024
- Everything you need to know about fixing football's most common injury
How to get a scan: 0:29
How to test range of movement: 2:56
Functional assessment tests: 4:00
Rehab exercises: 5:30
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![Why is My Sprained Ankle Still Painful & Swollen? [Causes & Treatment]](/img/n.gif)
I hope everyone is healed
No 😟
@@Nobody-pj3bc poor boy :( I hope u heal friend
Amen
@@Nobody-pj3bc me too
Thank you bro
Who else just sprained their ankle and are watching this video to start rehabbing immediately?!
Mr
John 3:16
New International Version
16 For God so loved(A) the world that he gave(B) his one and only Son,(C) that whoever believes(D) in him shall not perish but have eternal life.(E)
@@miramnashahzad8357 John 3:16
New International Version
16 For God so loved(A) the world that he gave(B) his one and only Son,(C) that whoever believes(D) in him shall not perish but have eternal life.(E)
@@jjacob23_31 no one cRsz
Me!!!!!
My ankle has been sprained for two months, fortunately two weeks ago my doctor put my ankle in a boot 👍. I wear it 80% of the day and it has helped me (especially with the swelling). Now I think it's time to do some physical therapy exercises while I'm at home. More than one person including the doc suggested that I start.
Great video! I found that ankle injuries always take longer than the healing timeframes suggest. Thanks for great content
I am still suffering from it even after over a year. It's a lot better but still not completely gone
I tore the ligaments in both of my ankles at the same time in a skating accident. It’s been about three months and I still have severe pain whenever I try to ride again, these exercises and consistently heating and cooling has definitely helped!
Same here playing soccer it’s been like 4 months
Heating and cooling helps fast recovery from tore ligaments ?
@@OMAR-xi3kp how is it now? currently going through it
Excellent and practical. I am off to the Fracture Clinic tomorrow for my third visit having broken both ankles just over six weeks ago and am now looking forward to when I can start rehabbing and getting back to normal life!
I just had a ligament tear ... some rest and preventive care....and this video is just right before moving on with life...thanks.
Hello. In this lockdown, while getting up i landed wrong and heard a audible snap in my outer ankle. is it ligament tear? how long does it take to heal?
mrsParkKimJeon a complete tear takes about a month to heal, I’m not sure though but that’s how long I had to wear a cast for
Mild, low-grade ankle sprains will usually heal in one to three weeks with proper rest and non-surgical care( such as applying ice). Moderate injuries may take between three and four weeks. Because of limited blood flow to the ligaments of the ankle, more severe injuries may take between three and six months to heal. i severely stretched my ankle ligament 6 months ago and it hasnt fully recovered. I imagine if i had torn it it would be taking much longer to recover
@@mrsparkkimjeon9985 it's hard to tear a ligament just by normal twist unless you have very weak muscles.Its most probably a tendon or muscle tear. Anyway, First make sure your foot is aligned correctly. Than ice it , than wrap it up tightly with a bandage and keep it elevated. If swelling isn't reduced in 3-4 days contact a doctor. It generally takes 5-10 days to recover if it's minor tear and if you are young. And another 10 days of rehab before returning to normal.
@@azment8666 I also badly twisted by ankle 15 days ago while sprinting. I wore a cast for 10 days. Now after 5 days of removing cast I can move with my normal pace but can't run or jump. I am doing hot water massage on my ankle and than some stretching exercises to recover fast. I think I'll be back to normal in another 10 days.
I had one yesterday while playing volleyball and I accidentally landed on my teammates foot it's painfull but now I'm used to it 6 months before too I got my other ankle sprained while playing basketball it took a lot of time to heal...hope everyone heals faster
exact thing happened to me! just with soccer lol
Did it heal back as strong as b4 or is it a little weaker than b4
@@King_Adam_M nop
@@King_Adam_M sadly once you sprain an ankle it will never be as strong as it once was
@@King_Adam_Mevery time you sprain your ankle it will almost always be weaker then before
Tore my left ATFL, got surgery, never fully recovered yet after 6 months, and then tore my right ATFL while running not too long ago. Safe to say I’ll be doing these exercises for a while
These are great exercises, some are advanced, at first I couldn't do some of these but it is a gauge to tell when the ankle really started to heal. Thanks
sprained my ankle a couple of weeks backs and being out of football/muaythai is getting me sick. will follow this practice daily, thanks mate!
its been 2 months how is it going with u? i have sameshit cant playing anything
just sprained my ankle three days ago in my first bball game after rest in several weeks, twice in the last 2 months. man it sucks and made me angry when i rolled my ankle. now i will take it seriously with some exersice, i hope after recover can play basketball without any worries. even i bought new shoe with better support to handle my movement. thankyou for this video
Thank you so much I have a tennis sprain that has not fully healed and it's been over a year I'll try these exercises and stretches out and update. Note: I already do yoga so so my calf is fairly stretched it's the ankle itself that is soo weak and, at times, in pain.
Sprained my ankle a few days ago and can’t walk on it. Excited for it to heal so i can get back to running
Edit: I’m doing better now guys! It took a couple weeks to heal. Still get some pain in the area every now and then though.
R u back now?
He probably is still running and will get back to you as soon as he is back 😆😆😆
Same here
How's your ankle now?
So the pain will never go away..?
I have been out for a week can't wait to come back ⚽😢
Edit a month later I am playing again 😂❤️⚽
Out for 3 months during quarantine
Just hurt my foot at a game as me and another kid kicked the same soccer ball really hard, I have a game tomorrow and I’m afraid I won’t be able to play tomorrow hopefully these help I have put Icy hot on it and am wearing a brace
Razor 195 same thing happened to me I had a stress fracture
I’ve been out for 3 months and I had trials at palace :(
@@alanm5268 let me guess you didn’t play
Was looking forward to my game on Saturday but during Tuesday nights training I sprained my ankle🙁, healing begins💪
Excellent video. I look forward to trying some of the rehab exercises. Thanks so much.
Thanks you so much! 🙌
Now I know why i keep injuring my ankle!
insightful.would love to see one on the most underated injury of the foot; the toes.recently i got stubbed by a mate in training.please do a feature on hairline fractures.thanks.
Make sure everyone you keep exercising your body even if your not injured so less chances of injury
Dosen't work like that
Great video! I sprained my ankle and fractued my fibula playing soccer. I was in a boot for 6 weeks. These exercises are exactly what I needed!
How's everything with ya ankle since it happen
@@newfiereaper1829 my ankle is still very tender! I can run pretty good with no major issues after 4 months but it still isn’t 100%. I would say I’m at 85% since my injury mid September 2021.
@@DennisNedryisStillAlive ive got out of my cast I say 6 days now I got more movement then what I had at first I still got to use my crutches for yet but i can feel the pain going away day by day thou but still tender when I stretch it n walk hopefully the next few weeks I can actually walk on my own again I just wants to walk again and able to hold my weight again where my work has me on my feet all day
I broke my fibula too - I've found that the bone healed fairly quickly, but now it's the LIGAMENTS that are taking their time. I need to do all these exercises!
Same here. My ankle is still stiff - like in the video.
I wish I learned about this 9 years ago... my ankle still hurts to these days especially during cold seasons. :(
Same here I don't know what to do😭💔
Instagram?
I'm so sorry.
@@yaminbhat7632 Eat right, Get plenty of sleep. And Rubbing Alcohol, Massages and Prompt your feet/ankle up. 🙏😑
Not quite ready to take on this task.
Thanks for your video I've just got out of plaster and I'm determined to get into my heels again and I've been doing what I'm told to do and in the new year go hopefully I'll be able to start physio soon and start walking again at the moment I'm scared to put my foot down xxz
-Affect any age group.
-Most of them inversion injury (incomplete tear of lateral ligaments.
-Complete rupture mean:
1-Fail to heal.
2-Instability of ankle.
-Signs and symptoms:
1-Pain.
2-Instability to weight bear in some cases.
3-Swelling.
4-Ecchymosis & bruising.
5-Palpation of ligaments especially ATFL is tender.
-Ottowa ankle rule: Institutions to determine on which patients ankle radiographs should be ordered.
1-No weight bearing X4 staps at time of injury.
2-Bony tendernes around medial and lateral malleolus.
3-Positive squeeze test.
4-stress test.
-Squeeze test: fibula and tibia pushed together by exminer at about the shin creating pain at ankle.
-Stress test: grasp the heel and forcibly put gently invert the foot, feeling for opening up thenlateral side of the ankle between tibia and talus.
Treatment:
-PRICE
-Pain control.
-Rest.
-Ice.
-Compression.
-Elevation.
--Fractures may require surgical fixation.
And nutrition is important to recover the bone
thanks so much for this information! life saving
Thanks, i need this. ❤
You helped me AF lot
Thanks❤️💪🏻
Thanks for the help😁 I've been out of soccer world for 3 months. Now, it's time to prepare to get back on the field💪💪🔥🔥
Glad to hear this video was of use to you.
same here
@@FourFourTwo where can i get the scan
Yessir 💪🏽💪🏽
I am suffering now
Thank you for this video I fractured my left foot n I'm out of action for almost 6 weeks..
Road to recovery 💪
Bob Marley hi can I get an image of ur foot x-ray. I'm a medical student
Remya g pretty stupid for a medical student lol.... he posted that comment 8 months ago
Thanks so much for the videos. May I ask once full weight bearing, did you walk on it everyday? Did you have rest days? How did you process in number of steps? I keep one having set backs.
thanks a lot. Much needed resource i was looking for.
Running at low speed on a treadmill helped me a lot
Just this weekend I twisted my ankle bad. Its very swollen but not much pain. I can walk on it and move it around like in your video with hardly any pain. Going to see a Dr today to make sure its ok. thank you for sharing. =)
Great to hear 👍 We wish you a full recovery!
On Ti
Literally the same thing happened to me a bit over a week ago. I went to the doctor and they said that it was broken. I found that hard to believe since I could walk with it just a few days later.
Thanks. I'll check out a physio pro too. So how's your ankle doing?
Really helpful.... Thanks man 👍🏼
What a great video thank you
Really helpfull exercise... Thank you sir
THANK YOU!
Thank for giving such a huge information 😘
I get the evartion one, any tips beside these to recover from this injury. I got the ankle injury with same leg I got MCL long time ago so now when I play I feel my left leg is weaker. Any tips to improve this ? Thank you
I sprained my ankle so badly that I’m going on three weeks of crutches. I finally got a walking boot last week but can only put partial weight on it. I’ll have to keep this video in mind for when im even able to take a step on it again
Thanks for your great videos. a question what about. Someone having middle range varicose veins and spider veins and swollen ankles is that fine to do this?.. Have great day.
I had my surgery for tibial breakage 3 weeks ago...my ankle is slightly twisted. and there is alot of swelling on there. what exercises can help?
Extremely great natural treatment, difficult to get such advice. I am suffering from ankle problem. I am 100% confident that my problem will be resolved. My name is KASHINATH S HATTE from INDIA. I am grateful to you, my my whole life. Whole hearted regards. KASHINATH S HATTE from COUNTRY : INDIA
This really helped me I hurt my ankle in football
What was your diagnosis it seems similar to me but my ankle clicks
Thank you ...from India 🏥
Thanks a lot it actually works very good 👍
where should you apply pressure on you foot when balancing? should it be the inner part of your foot, the out part or balanced?
Where is hurts?
I wouldn't apply pressure anywhere in particular. If it hurts maybe is not the right exercise for you at this particular moment.
Just try to keep your ankle in neutral, always keep good control and let the muscles of your ankle and foot to work stabilizing your body.
Great video
Best video on rehab ankle injury so far 💯
Excellent video
hope everyones' gonna be better 🙌🙌
Good content Bro!
A car knocked me down while I was headed home riding a motorcycle. That accident caused 2 fractures:
1. Posterior malleolus
2. Midshaft fibula fracture
It has been 50 days after the operation. Still not able to walk but I noticed that the operated leg had ankle movement restrictions unlike the normal leg.
Thanks for addressing this issue in this video and the types of exercises that helps with the assurances of results after enduring some discomfort and pain.
Hope is a nice feeling. Thanks again.
How's it been going so far?I got injured same way June 14 on a ride with my motorcycle and got a compound medial/lateral malleoli fracture thankfully with minimal displacement so no surgery was required,just a splint for 8 weeks with no weight bearing until 6 weeks had passed.My ortho told me no boot is needed,only physio with a normal gait outcome and getting back to work as a mechanic at around four months.Have you managed to get on the saddle yet?
@@MrJimmysko It has been a slow ride recovery. The Head Specialist told me at the outset that it would take at least 6 months for recovery. I was rather shocked hearing that and was counting days since then. It has been 7 months. My ankle regression is still not normal. The area below 4 toes is still numb and a certain tight feeling inside. If I exert too much by walking barefooted, the numbness and mild swelling spreads below toes and moving upwards. Bought an expensive shoes specially made for this but it actually caused more swelling, discomfort and pain below the sole. The healing journey is ongoing. Hope it gets better because I noticed the numbness never improved since April. Hope this will not be permanent.
@@karunakarana.rajamanickam5002 Crikey,I hope you at least have the ability to get back to work and function somewhat normal again..Best wishes for a speedy and complete recovery!
How long will it take to start this rehab program from the day that you got injured ? How many weeks ?
Helpful thank you
A new life is here!!
How long after an injury do you start this? Broke my ankle in a few spots dirt biking, it's been about a month since surgery. Thanks!
Thx U Bro
Hi, you have an interesting channel, I subscribed! good luck
Thank you!
Great video. My partner snapped 2 ligaments in her ankle. Had ultrasound xray and MRI scans done. Goes in for surgery this week. Will the ankle recover to what it used to be?
Was she able to walk or put weight on it after it happened? Hope she recovered great.
@@Majik260 3 months of work, wheel chair moon boot etc. All good now
@@tugboat8475 how is she doing
@@sumiguha9410 all good, would never know it happened. Took a good 3 months, of physio and pool work. But good now
Thank u for ur reply
Been dealing with sprained ankles for almost 9 years due to excessive basketball playing. I was young and innocent about health back then so I just played even when my mobility has been affected. I'm now living with my ankles and knees popping most of the time as I walk. I regret everything as it really affected my game negatively.
Néed to go ankle rehab, and needs propre healinh
Thank you!
i didn't get what's your ankle injury (fracture or ligament partial tear or full tear or just sprain)
EXTREMELY USEFUL!!
Going to be trying this very soon
My ankles are really bad due to basketball injuries
Hope this will help me
Thank you!!!
esteban leon me too
#estebanleon
hey ,if anyone else wants to learn about ankle injury treatment try Fezervin Ankle Fixer Coach (do a google search ) ? Ive heard some awesome things about it and my m8 got great results with it.
Same
very good video.
thank you kind people
I sprained my ankle while playing football the funny thing is I kept playing until I got home I realized my ankle was hurting, now I’m on the 3rd day and it’s nothing compared to the first pain I felt on the first day hope for a quick recovery 💪💪
Please ice it , buy a compression and slowly start toe walking
how is it going with u? healed?
thnx bro it's very useful
Hi. Must I wait till my injured ankle is better or should I see a physiotherapist while it's still stiff. I'm battling to walk on it
Thankyou so much
Good sir thanks for analisys
I sprained my left ankle pretty darn bad last September, and rolled my OTHER ankle about a month or so ago, yeah I just love getting injuries, now I've got two stories to tell about each ankle ;-;
You knowa what? we share the same story! too bad! I can feel you
Salah Aaid while I went camping this weekend, I rolled my left ankle AGAIN 😂 I guess I can't get enough of getting hurt, my doctor even said that some people are more prone to rolling their ankles, for that I am not very proud of 😂
blonafololo -u- oh that is terrible ! For me, my both ankles hurt. I don't know what to do . I have not played football since summer 2015.
thank you so much for slowtion
Skateboarding ankle sprains: I have just tried a method shown in this video to measure the level of injury ( standing against the wall and touching the wall with your knee). It turned up to be a perfect method which actually scared me. I couldn't touch the wall with my right knee even while my toes couldn't be any closer ( I was literally touching the wall with my toes). After a short warm up I ve made it to the wall but the joint capsule of my ankle almost imploded with pain. Any further videos, tips on how to train it effectively at home ? Big thanks for this video - From now on I will be measuring it everyday.
chlastek13 Hi my fellow skater 😄 What did you do and how long did it take to skate again? I sprained it Like 2-3 weeks ago and it still hurts when I bend it. Can you help?
Update?
@@danpalenik712 Update?
@@danpalenik712 Sorry for late response, I have just noticed some life here. It took me around 3 months to be able to fully skate again (at the similar level as before the injury). I measured it everyday with the method mentioned above. It is important to train everyday (even 10 minutes if you have no time) and to make it more and more flexible. The longer the distance between your toes and the wall , the bigger is the progress
I still have pain exactly in the medial malleolus, yet I had a lateral sprain 2 years ago. Is there any effective exercise or massage to ease the pain and make it more flexible ?
4 monthes ago i twisted my left ankle 2 times in 2 weeks playing basketball, i was focused on just resting it but now is the time time to take my strenght back,swimming for me might be a good solution
Hi, thanks for great vid! Wondering, how often should I be doing this stuff on my grade 2-3 sprain? It's been 5 weeks now, and some self-PT sessions seem to make it more inflamed...is there a standard times/week or duration/session? Thanks!
I’m having the inflammation issue too. This is normal and sessions should conclude with stretching, elevation, ice, the compress. I like to add heat later on after an icing or two, when swelling has gone down. I shoot for a session a day with the above recovery. But, small drills sprinkled through the day loosen things up and add stability.
@@HeyLookWhatICanDo Hi, I'm not too sure about what injury I've had. It has been going on for 2 years, I have no problem walking normally but to walk faster for a long time or as soon as I run more than 2 kilometers it feels like a knife is stuck in the foot, It is in the calf and in the tibia that it is felt on both feet. Think it may be some kind of inflammation but am not sure. Do you know what it can be and how to do it to get rid of it? Very grateful for answer!
Nice treatment
i broke my ankle 3 months back...its a open fracture of neck of talus...doctors operated it inserting 2 screw inside and left it unplastered suggesting me to exrcise them regularly...i want ask what excercises should i do prowided they said, fracture (the crack in talus) aint healed yet and should not force it heawily.
thank you, your wideo is good!
have you consulted another orthopedic consultant, immobilization is important on such injuries. has it healed
Belive it or not. I tore my ankle ligament 6 times in 6 months and it's gotten weaker everytime. Gonna try these exercises out and hopefully I can strengthen it
Is your ankle still weak
How long does it take to recover,are you fully healed now ?
Sir, I had fracture on my right leg medial malleolus and sprained ankle and after a year I am also suffering with keen pain.
Due to improper movement of ankle muscles I got pain on my right keen.
Can you recommend me any exercise so that I can get rid of this?
Looking forward for your response.
Hey can you help me out? I have the same exact problem. I had sprained ankle few years back and now i am having pain in knee. I went to an orthopedic for consultation and he recommended me an MRI stating that i might be having meniscus tear in my knee.
I am confused right now what could be the real issue that's causing the pain in the knee. Is it due to sprained ankle or it's just the meniscus tear.
you must strengthening ankle and mobility first. if not , your weight will more distress your knee and back pain problem. ankle first , quadriceps and harmstring then back core.
thank you its verry usefull
I kinda screwed myself in the long run. I injured my ankle in a scrimmage against our 03 team were are 04s but I’m playing up I’m an 06 so there is a pretty significant-gap in age, size and strength. It was a 50-50 with the keeper and I ended up messing up my right ankle pretty bad. With a big tournament coming up I tried to let my ankle heal and wore a ankle brace to practice and school. Our tournament I started pre usual and I tried using only my left foot for shooting and pinging the ball Bc my weak foot is pretty good just slightly less powerful but other than that it’s really good. I had a goal scoring opportunity with my right a took it and rehurt my ankle and asked for a sub. We ended up winning and winning games in the tournament jt it sucked sitting out Bc I love to play. I always told my coach I was ready to go in but thankfully he understood I needed it to heal or else it would never get better. And in the final of the tournament we got thrashed and our players we starting to get hurt and our bench was filled with hurt players. And on the drive back home I cried in anger knowing that coach could have played me but instead I just watched my teammates get beaten and hurt. It was truly painful as I’m a captain and always want to help and motivate my team but I just couldn’t. I’m hoping my ankle gets better soon especially Bc school season is coming up.
Do these exercises help recovering from ankle sprains and strengthen your ankle muscles making y less reluctant to future injuries or not , can somebody answer plsssss
I fractured my ankle (lateral malleolus) last July. It did not require a surgery because the ankle bones were in alignment, and it healed well. I was already jogging about three months after the fracture. By December my ankle was completely fine. Or so I thought.
Last January I made a couple interval sprinting sessions and since then my ankle has been a mess. I cannot walk with it long distances and it always feels stiff and weak. It feels like something is wrong with my ankle, I just feel and sense it.
I had an MRI in the late February and it revealed that I had a tear in Syndesmosis and Medial ligaments. And I had a partial split tear in my peroneal brevis tendon. My ortho thinks that it should not require a surgery though.
Do you think I caused more damage to my ankle in January when I made those interval sprinting sessions?
I have tried to rehab my ankle lately with many kinds of different programs, but my ankle just gets aggravated. Rest improves things somewhat, but once I start to walk and rehab more the stiffness, mild pain and feeling of "something not being right" in my ankle instantly returns.
I'm getting a bit desperate with this situation. What should I do?
i'm suffering the same, been 2 years now :/. cannot sprint long distances
Right to the point 5:29
On the single leg balance exercise. Do you bend the planted foot's knee or it has to be straight as possible?
Can we do resistant exercise when it is still painful to do so? Let say pain about 2/10 or 3/10
Any updates ....after trimalleaor fracture surg....should you try moving toes and bending knee exercises or keep still as possible...can I crawl around
Sprained my ankle a couple of months ago. Still hurts to walk on. Going to stay an xray today. I've sprained my ankle many times from skating but this one isn't healing as quick.
In the same predicament as you my guy hope you heal up.
Sounds like a ligament tare. How’s it going now?
There's no use of an xray here....you need an MRI scan of your ankle instead
Do you have a branch in United States?
Hi, can i know that, is there is still swollen and a little pain, these exercises still the right way to do?
Great help!🇨🇭🇨🇭🇨🇭
Whats the odds you tore a ligament or fractured a bone if you are able to walk on it immediately after spraining it and the days after? Rolled mine 3 days ago and was able to walk back to the car on it about a mile. It swelled up a bunch but the swelling already has gone down for the most part, it was tender over the ankle bone but now I can press the area and no pain. Bruising only slightly about the size of a penny a inch under the ankle bone but i am able to put full weight on it, stand one leg on it and walk although im slower than usual walking especially when I go up onto curbs and stairs.
Hllo
I want to ask
I'm suffering through ankle sprain can these exercises heal and rehab my ankle?and make it strong?
Can these exercise completely reduce the risk of future ankle sprain ?
No
I had the same problem, search "How to bandage your ankle like footballers" that video helped me bandage my ankle and prevent future injuries
Is it the same type of rehab for tendinitis in the ankle?
Question: when do i know for sure that i complete the rehab?
Asking cuz few times i thought that my ankle fine then went to parkour session but the injury came back without any falling or accident
Once you are at a level that your balance and strength is almost 100% equal to your other foot. Know this by testing the different ranges of motion the ankle goes through. Once that is about equal continue all the same exercises but add jumping and lunging with more force slowly building up the force as you get more comfortable. Stay consistent to doing rehab exercises long past your injury to stay healthy your whole life:)
Parkour community rise up!
How about getting recover from bunion
Great video, although, psychotherapy may be needed it gives a general idea of what to expect from those sessions.
Just had ankle fracture ,its on thirdweek cast now. Just saw this to prépare my self after cast.