5 Exercises to Rehab a Sprained Ankle
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- เผยแพร่เมื่อ 15 พ.ค. 2024
- Inversion ankle sprains are one of the most common orthopedic conditions and can lead to long-term impairments including ongoing pain, stiffness and gait abnormalities in as many as 72% of individuals. Furthermore, nearly 80% of those individuals who suffer a sprain are likely to experience re-injury.
A number of studies have demonstrated the positive effects of exercise for treating ankle sprains, but researchers have questioned how the addition of manual therapy might influence outcomes.
In 2013, Cleland and colleagues demonstrated that those put in a manual therapy (joint mobilizations) plus exercise group did better in terms of pain and function than those in an exercise-only group at 4 weeks and 6 months.
There is a lot of hate out there right now for manual therapy, and while I realize exercise has the best evidence, ankle sprains may be one issue where seeing a physio for a combination of skilled manual care and exercise guidance would be wise.
References:
1. Robroy M, et al. Ankle Stability and Movement Coordination Impairments: Ankle Ligament Sprains. Clinical Practice Guidelines Linked to the International Classification of Functioning, Disability and Health From the Orthopaedic Section of the American Physical Therapy Association. 2013.
2. Cleland JA, et al. Manual physical therapy and exercise versus supervised home exercise in the management of patients with inversion ankle sprain: A multicenter randomized clinical trial. J Orthop Sports Phys Ther. 2013.
*My new book contains comprehensive rehab programs for the 50 most common injuries and pain issues, including one for ankle sprains. Click the link below to learn more and order a copy! a.co/d/1q3BjgP
Yo I rolled my ankle skateboarding and it’s been messed up for like 6 months. 2 weeks into your routine and I’m pain free skating again! Bless up! Thank you for the content
That’s awesome to hear! Thanks for leaving a comment!
How often do you do these exercises? daily?
@@jonathanlindsey7676 yes
Same here, six months ago on a skate board. Your comment gives me hope 💪💪
I did. the same thing but I have ballet I gotta do so I’m liking it more
Have been suffering with a torn ligament for more than a year. Had visited many specialists, but the pain keeps coming while practicing martial arts. These exercise definitely helped and improves my foot strength! Thank you so much sir 🙏
That's so great to hear!
How’s your ankle?
@@pookierocks10 it's way better now, thank you for asking 😀
@@fragilefn3578 Fashoo bro I’m just trying to see if they really work cause they said I had a torn ligament in my ankle and it’s been abut 8 months and it still kinda of hurt 😢 but it’s starting to feel a lot better now🙂
@@pookierocks10 I am sure you will get better bro, take care.
Hey, I just wanted to thank you so much for your help. Over the years, I've sprained my ankles repeatedly. The worst one happened during my skateboarding years in my teens and the most recent one playing basketball. Your tips have helped loads. Cheers and continuous success on your uploads ✌
Thanks for this video! I’m 51 YO & rolled my ankle recently, which I had torn ligaments with in my teenage years while skateboarding. Hoping these exercises help with getting my confidence back as I’m trying to stay active & am very encouraged by many of the comments here - thanks!
Sprained my ankle a week ago and I’m not terribly sure what to do but I’m so glad TH-cam and this video is available!
Thank you so much for this! I’ve repeated a sprain after a 3 month heal and have been doing these exercises before and after my walk and I’m seeing daily improvements!
That is so great to hear! I’m so glad the video was helpful to you!
Omg I did the same thing I sprained rlly bad in my basketball game, then resprained 3 months later and came to this video
@@loganmyers9448I did the same thing! Omg exactly after 3 months,I twisted my ankle while going downhill 😭😭😭😭😭 and cant step on that leg now,for a full week🥲🥲. Hoping it will heal soon. Whats with the 3 month mark tho🥲🥲🥲🥲
Don’t know if you’ll see this, but thank you so much for this. Sprained my ankle a month ago and I’ve been doing these exercises for the last week and it has progressively gotten better as the week goes on!
That is so great to hear! Glad the exercises were helpful to you!
I injured my ankle badly in basketball practice march 1, 2022. So that's a month and a half. I sprained it in 2 places on my ankle. I'm walking now and am able to jog a little on the treadmill(not long because my ankle fatigues). I'm going to start these exercises this weekend. I hope my results are similar to yours.
@@whatsgoodjboog What's up man?
@@whatsgoodjboogdid it ever get any better?
@@binkhudhair I never saw your response man sorry. The exercises definitely challenged me. Although, I can say that it will get difficult but no matter what try your best to keep at it until you get your body to where you want it to be. My ankle is still sore in some places but it's strong. These exercises are helpful in restoring balance as well.
I rolled my ankle 2 years ago this coming up August and I am a avid cyclist I'm going to try these exercises and pray for success 🙏💪
This was actually really helpful my ankle feels so much better after only doing these exercises once so you’ve got yourself a new subscriber keep up the good work man
So glad to hear the exercises were helpful!
Thank so much!! I was struggling for torn ligament for more than a year visited many specialist but it wasn't helping me out but doing this from last 2 week and i can already feel the difference soon gonna be back at my best ❤❤
I have bunions, and because of not placing my weight well, I have suffered loads of sprains over the last couple of years. Finally, I have had the operation on my right foot to realign the bone structure and three months on what is holding me back is the pain in my ankle from the damaged ligaments. Doing physio sessions and now I'm ready to start these exercises. I hope I'll be bright enough to keep them up and see the results, as well as not using high heels!Wish me luck, and watch this space 😊 for the update.
Recently stepped into a small hole while playing football and sprained my ankle for the third time in the last 2 months, decided to stop playing for a while and to give proper strengthening to get back to play, thanks for this exercise, I'm gonna try it from tomorrow
I would say that is a good idea since multiple sprains can result in more severe joint laxity and instability. I hope you find the exercises to be helpful!
Thank you so much. It’s been 3 weeks today and I’m going to start doing these. This makes so much sense 🙏🏽☀️
You’re welcome! Glad the video was helpful!
Hello dear friend , hope your day is going smoothly for you over there with you..
You’re awesome. I have had the worst ankle sprain for a month and a half and my whole left leg has gotten so weak. I did these exercises today and I can feel how effective they are. Can’t wait to see my progress in a couple weeks
So glad they were helpful to you!
can you share an update 3 weeks later?
@@AO-ek9qw Please see my 'subacute ankle sprain' video.
Now how is your ankle sprain please tell
I can never thank you enough for these live-saving exercises! I got a broken foot and kept re-spraining it for months. It was not until I followed some of the exercises in this video did I almost fully recover and get back to my daily activities.
Again, from the bottom of my heart, thank you❤
That’s so amazing to hear! I’m glad you’re doing better now and the video was helpful!
Are you able to share how long it took? I sprained my ankle end of February playing soccer. It still feels pretty weak and I need to get back to playing. Thank you
@@10mandark I broke my foot at the beginning of March last year. Had to put on the air walker boot and use the crutches till May. Then the doctor sent me to a physical therapy center where they made me do MANY exercises with NO pause in between. At one point my foot started swelling again and got painful as always. I decided to cut off the therapy sessions and came across this video. Took me about 2-3 weeks to get back on track. But start small and remember to take breaks in between.
@@10mandark I don’t think going back to the field soon is a good idea. You may consult a doctor but more importantly you need to listen to your body. Get well soon, bro! 😇
Last year when I sprained my ankle I used these exercises as soon as most of the swelling went down. At first I thought "is this guy crazy?? this is too difficult for an injured ankle", but I did them religiously every day for weeks, little by little, combined with other moderate exercise like cycling. A year later, I am not as active anymore and I can feel the ankle hurt here and there, so I am back to this amazing video. Thank you so much for posting and keeping it uploaded ❤
I’m so glad to hear that the video and exercises were helpful to you!
Awesome video. Will try these exercises soon. Sprained my ankle quite badly in august. Took rest and slowly started running again. Walking down the stairs still hurt after three months. Running finally started to feel okay again. And yesterday (almost four months later) I sprained my ankle again on a tree root during my run. Hurt like hell again, but feels not as bad as last time. So that’s good. And this time I really have to work on strengthening my ankle!
Sorry to hear that. I hope these movements are helpful to you!
Wow I sprained it 4th time for 1 year and your comment makes me feel understood and not alone.. I just finally started running and working out like before and sprained it again! I'll try those exercises aswell
I just got healed automatically when practising the first drill.
This is sooo fantastic dude.
Thanks so much from Papua New Guinea💕
Great to hear that! You're welcome!
Can you please tell me if it’s okay to do that exercise even if your ankle hurts while doing it ?
omg how?
@@EnglishStudies101 no, stop immediately. Let it heal on its own with time and also submersing it in epsom salt helps a little to relax everything in there. Only do these exercises if there is NO pain
My ankle injury literally crushed my dreams of being an Olympic ice skater that I’ve had since I was four but now that I found this I can start to put in efforts to get back on that track! Thank you so much.
Sorry to hear about your injury. I hope the exercises help you.
Now how's your ankle sprain please tell
I suffered a high ankle sprain whilst on Holiday in Santorini and now that the swelling has eased significantly these exercises have really helped me, I already feel a difference in one day. Keep up the good work Doc 👍🏼👌🏼👏 Love from the UK ❤️ 🇬🇧
That’s awesome to hear! Glad the video was helpful. I have two other newer ankle sprain videos that also might be useful.
Thank you for not asking me to subscribe to your channel and like your video. Ironically, I’ve subscribed and upvoted it. 🙈
Haven't tried these long enough but I’m feeling an improvement already. I've been doing the drill for 3 days.
Thanks a lot!
💯🙌
Haha! I get really sick of people saying that in their videos.
I sprained my ankle during an off-road zombie run 🤦♀️ It's been two months and I started exercising again just by taking long walks. I'm so glad to find your video before I try to run again!
Did the exercises work?
I have done them a few times and it is helpful because you can really tell if your ankle is strong or weak. My ankle is in good shape but not 100 percent. I ran for about 10 minutes yesterday and it feels fine today. So I'm happy!
@@starz4marie happy to hear your okay
@@starz4marie hey! how is ur ankle now?
@@nonononoa My ankle is almost back to normal. I started running again after four months of recovery. It still aches occasionally and I don't have full range of motion yet. I can tell by doing the first exercise in this video.
Been using these exercises sprained, my ankle last Friday they be doin it’s thang appreciate you 🔥🔥🔥🔥🔥
I'm glad the video was helpful! Best wishes with your recovery process!
Was playing football and then sprained my leg while training for a trial for tommorow and then couldn't attend and after 1 week of your exercises helped me a lot
As a 14 year old soccer player that has sprained my right ankle badly 3 times I think that it's time for me to actually start doing these exercises! Thanks so much for the video.
No problem!
in the same boat as you but football 😂
Same here
Same, I tripped on an ant hill while running, didn't notice it, then I tripped on it and sprained my ankle. The thing it, it didn't go sideways, but rather at the upper part (above the ankle below the shin)
im also 14 rn and how did this go since u uploaded this comment 7 months ago, did the exercises help?
Thanks for these exercises. Had very intense pain near the ankle as described in the first exercise. Tried it immediately and the relief is incredible. This pain had been constant for three weeks now but with the exercises, they are almost gone. Thanks so much
That’s so great to hear!
Thank
@@RehabScience doc, after how many days after injury can one start these rehab? i just sprained yesterday and condition is pretty bad today as cant even walk and it pains with little bit of weight also and swelling is just a bit.
@@diauser3327 so after how long did you use this ? Pls tell I sprained mine too 😢
@@diauser3327so how's your ankle sprain it's fully healed please tel
I sprained my ankle when I was playing football in last week of October. Thanks for your exercises I feel better now ❤️❤️❤️👍
That’s great to hear!
Very helpful. First exercise with the wall is key IMO. My problem is I had an inversion high ankle sprain but it’s the inside of my ankle that’s rekt. The outside seems to be normal. 0 issues
Okay I sprained my right ankle really badly playing tennis. Doing these exercises made me see the difference with my injured vs non-injured. Just finished the ones you showed as I’m breathing hard. lol. Thanks!
Haha! Glad the exercises were helpful!
Thank you for this. Done a lot of ligament damage playing football (soccer for you guys) last year and stupidly carried on playing for the rest of the game despite being in a lot of pain. Same ankle has been having problems ever since. My football season has been over for the last month so it’s given me and chance to work on some of these exercises and they’ve helped a lot thank you!
Glad to hear you are getting some time to work on your rehab and that the exercises are helping!
Bro does it work
Am also suffering from ankle sprain please tell is this helpful
@@Jeevan7575 yeah bro just do them before you go bed or when you wake or both
@@kieranjones778 how many days did it take you to fully recover
I'm 32 years old. I basically enjoy jobs that let me stand and walk. I worry sometimes about my leg health. Especially my ankles, knees and heels. Thank you for uploading this video.
i rolled my ankle really bad a few years ago while running, the pain would come and go but recently it has been more frequent since i rolled it again. ill totally be adding these to my workout routine.
I hope these are helpful to you!
Thanks a lot man you literally saved me. Got injured while playing basketball and man it was even hard to walk just followed your demonstrations and can certainly feel the change.
I can walk with much less pain in comparison to earlier.
Thanks yet again.
May god bless you
That’s awesome to hear! I’m glad the video was helpful!
Hey , so i got injured 2 days ago (my right ankle), i still can’t walk on it , i never had an injury like this before can u pleasee tell me about your experience ?
@@sru.7 idk about you man but in my case the pain on the 1st day was quite severe.
I couldn't walk but still managed to pull off these exercises except for the one where I had to lift my body using my injured foot.
Still tho I took 3-4 days off from work and used regular hot packs on the injured area and now it's much better.
The best you can do is go to a doctor 1st and check about the grade of your ankle sprain and work out accordingly.
I still face some issues but it's way much better than the 1st day of injury.
Edit - i still can't do the lift off from that injured foot exercise, I'm still working on that just keep doing these exercises on a regular basis one time in the morning and the other during the evening or before going to bed.
That's what I did
The main thing is knowing about your body limits and performing these exercises accordingly, if they are taking a huge toll on your body stop doing these and get some rest.
thank youu do much for this it really helps , the doctor advised me to not go to school for 3-4 days and to avoid applying pressure on my ankle so i'm only using my right leg and two crutches which is exhausting tbh .
It's been more than 48h hours since the injury and it's not as painful as it used to be on th 1st day .
Anywas, thanks a lot again for your help & advide and I hope your ankle gets better :))
@@user-nn1zo1db7v
This gave me immediate relief. Thank you
I’m glad the exercises helped.
Thank you so much for this - From a person who often gets sprained ankles 💖
You’re welcome!
Sprained my ankle playing basketball 4 weeks ago. Just started light exercise again and definitely needed this.
Glad the video was helpful. Best wishes with your recovery!
Thank God and you for this video! I intend that everyone who needs it, find it! Thank you
Thank you! I’m glad the video was helpful!
@@RehabScienceHey Doc , the first exercise with the knee to the wall , is there like a set time of how much to do it ?
Thank you. I'm still suffering a year after a motorcycle accident where the ligaments got torn. Any slight jolt and I'm limping again. I'll be doing these regularly. Thanks for a practical easy to follow video.
These injuries can take so long to heal in many cases. I hope these exercises are helpful to you.
Thank You very much. I rolled my ankle 10 days ago. I have done it too many times. I just learned a few new exercises that will my ankle.
You’re welcome! Sorry to hear about your sprain, but glad to hear the post was helpful!
Thank you so much for posting this. I hit a pothole during the Oakland Marathon last week. Just performing the 1st exercise for 15mins helped get me walking around with almost no pain. 🤙🏽
Ugh, sorry to hear about your sprain, but glad the exercises are helping so far!
Thank you so much for this incredibly helpful video! Wish you the very best! 😃🖐
Sure thing! So glad the video was helpful!
wonderful exercises thank you coz i got injured 6 months back now i am able to run for 30-45 mins however getting pain after that and doctor told me that just do some ankle exercises from youtube and after searching many videos i can feel in my ankle .hope from now my ankle will recover.thanks again.
No problem! I hope these exercises help you!
what a trash doctor tf... I've never heard a health care professional use TH-cam as their source of rehab
@@mohamedorayith4626 Not everyone can afford PT.
@Naveen Vegesn Did it work?
Awesome video! Great exercises. I’ll add them to my daily workouts.
Hello Sir,
This is a great video! I’m starting today. I had a high sprain and side ankle sprain from an ankle twist that happened while I was deployed. The doctor over there didnt see a break so they put me back to work for the last few months till I came home to America. They put me in a boot here, but haven’t had physical therapy yet. Your at home video seems like its going to help me get back on my feet safely. Thank you so much!
You're welcome! Thank you for serving our country! I hope you find the exercises to be helpful. I have published two other ankle sprain videos since this one that go into a bit more detail. Here are links for those videos, if want to view them.
Acute ankle sprain: th-cam.com/video/TQbB6lFva_s/w-d-xo.htmlsi=9g6Nragq1zn0AJig
Subacute sprain: th-cam.com/video/X_AirS8TIfQ/w-d-xo.htmlsi=4zkSbO-B4FiFl3eZ
I tore a few things in my ankle a few years ago and it keeps swelling up every time I try to do some proper exercise. Will definitely try these strengthening routines out!
I hope they are helpful to you!
I have the same issue and just got the results back from an MRI an hour ago and found out I tore several ligament in my ankle and my only course of action is physical therapy because the ligaments did heal back but I have chronic pain. Been living with this pain for 9 years hopefully PT does help.
@@YOGITHABEARv2 did it? I twisted my ankle while dancing last year on July and I never got the time to actually take rest. I do take rest but for like 2 or 3 days and then again work. So I still have the swelling and pain when I walk or stand a lot. Doctor says that it's ligament tear and gave me some tablets but it doesn't seem to heal ;-;
@@badabingbadaboom8264 same thing happened to me
@@badabingbadaboom8264 sam3 thing happened to me, 2 yrs later and my ankle is still uncomfortable.. :( any progress?
Thank u so much , u don't know how much I was suffering from ankle injury and I can't found an accurate therapy or exercise for the eversion sprain
R u fully recovered yet?
@@sethdonahue7452 no I still complain of restrictied dorsiflexion specially when I'm going down stairs my injury has been 3 months ago 💔
@@rojesahly4018 how bad is the pain
Were these helpful to you?
@@sethdonahue7452 that's so painful and very annoying, now after 1 month of these exercises thank God it much better
This has really helped my ankle and leg pain, I can stand and walk for long hours and feel no pain in my leg now due to my ankle injury!
That’s so great to hear!
Man thank you, I'm from Brazil and I had been experiencing a lot of ankle injuries and after these exercises my ankles gotten stronger and I've been able to go back to my soccer academy trainings
That’s so great to hear! Thanks for the comment!
did you do these exercises everyday?
Couldn't do the third exercise ankle hurts a lot in that. But by the way it is better than before. My coach recommended me this channel.
Thank you so much sir
Glad to hear it is doing a bit better. Thanks for checking out my channel!
I wasnt able to put weight on one ankle for about 2 weeks (x ray said was severe sprain) started doing the exercises that I could mixed with the abc and it made a world of difference I can now put weight and walk (really gimpy still) but compared to before i can tell these exercises make a huge difference...thank you 👍👍👍👍
That’s so awesome to hear! Thanks for sharing!
Omg my ankle has been in pain after rolling it in basketball, it’s the first time it ever felt good because of you thanks!!
That's awesome to hear! I'm glad the video was helpful!
I sprained my ankles many times when i was kid around 9 years because of water holes in streets and now im 25 and i went to many doctors and still pain , im gonna do those exercises , Thank you hero
You’re welcome! If you can practice these consistently, they will help increase joint strength and stability, which can help reduce the chances that you have more sprains.
Wish I seen this video when I sprained my ankle in January
These exercises can also be used to help reduce the likelihood of suffering another sprain in the future. 👍
How does it feel now ,I sprained my ankle end of July, and I'm a football(Soccer) player and I can't wait to return but this stupid sprain dosent seem to heal , I tried to play on the injured ankle and it pains
So I'm just worried if I have the chronic ankle instability, pls ans
@@shilpavishwanathan552 right now it’s still has times we’re there’s a little ache but I can definitely do things better then like 3-4 months into my injury. I don’t think it’s ever going to feel the same like before my ankle injury where it was more flexible but at the same time I should’ve took better care of my ankle by staying off it. So I would just say keep taking care of your ankle
I feel you. Definitely do these though, I sprained the same ankle twice and it sucks!
Same. 🥺
Thanks for this! I twisted my ankle about 5 weeks ago playing basketball, still can't jump without it hurting or suddenly put pressure on it so I still cant do basketball. I will do these over the school holidays and hope to be able to play after! Thanks again for the great video!
You’re welcome! Best wishes with your recovery!
how fast its gone?
These exercises are actually very helpful!
Agreed!
i needed a way to rehab my ankle after i rolled it playing basketball. I only had 2 days to have it heal before I had a tournament. This helped, thanks.
So glad the video was helpful!
Hi Tom! After the sprain injury, when should I start doing these exercises? Next day or later?
Thank you so much for this video. I took a class from you at Westmont many years ago so it is nice to see you teaching and helping so many people online now!
I sprained my ankle about 2 weeks ago and I’m finally back to walking normally with no pain. However the first exercise is still quite difficult and painful for me. Is that to be expected or do I need to wait longer to heal?
I sprined mine 2 months ago and did the first exercise this day it's painful but i still put pressure to it even though it's painful, it improve a bit. I did mine for 3sets and 10reps
Hey Emily! Great to hear from you! It is not uncommon for the first exercise to be painful considering how long ago your sprain occurred. I would just stretch as far as is comfortable as your range of motion will improve over time as long as you stay consistent.
@@RehabScience so helpful, thank you so much for passing on your wisdom!
Thank you I had ankle sprain pain from 4 and half week but I start doing recommend exercises I feel much better than before
That’s great to hear!
rolled my ankle terribly skateboarding as im sure like others watching this video and the doctors are no help! i look forward to trying these exercises and getting my ankle strengthened so i dont feel pain every day like i do! thank you for this content!
Glad the video was helpful! I also have two more current ankle sprain videos (part I and II) under my ankle playlist that would probably be helpful to you.
How are you doing now? I rolled my right ankle badly while skateboarding over 10 years ago, and it's been compromised ever since. I'm going to try to improve it.
Well I sprained my right ankle 4 months ago "healed" thanks to this video. Now I sprained both of em because some guy thinks he's hard and decided to make a bad tackle on me. I have 3 vital games to play this week and with the looks of things I'm not going to make it but will not give up easily
Sorry to hear that!
First of all, thank you for the video! About 2 weeks ago i sprained my left ankle pretty badly playing basketball. I imediately went home and wrapped the ankle, put some ice on it and kept it elevated. I continued with this as much as possible the first 2-3 days after the injury. Because of this the swelling went down quite quickly and i regained more and more mobility for every day.
Now to my mistake. About 6-7 days after the injury most of thepain was gone and i felt like had regained a lot of the mobility in my ankle. So i went to play basketball simply because i couldn't resist the urge. I wrapped my ankle pretty tightly and played high intensity 5v5 basketball for about 1 h 30 min. The wrap helped a lot and i didnt feel much pain or resistence in my ankle while playing. It was only in maybe the last 30 min of play that i started to feel some soreness.
When i got home and took af my shoes and the wrap, my ankle was a little swollen but to my surprise i was feeling more pain diagonally on the inside of my foot, as opposed to the outsidee of the foot and on the ankle. The last 6 days or so i have played basketball twice again with 2 days of rest in between each time, with the same result as the first time after the injury. I now realise my mistake of not resting properly and not doing any exercises. I've just been too eager to play since i just started playing basketball with friends this summer after a lot of years of not playing at all. I've got 2 questions if you don't mind. First how long do you recommend resting after an ankle sprain before getting back to playing? And should i be worried about the pain on the inside of my foot or is that a common occurence after an ankle sprain?
Anyways, i will for sure try out these exercises! Thanks for the video again.
Does your performance is the still the same???Like your vertical did it get low or pretty much the same?
I have the same problem here, it’d be wonderful is doc could respond
@@jasonwalker5344 I have a similar problem, keep me updated on how you get on as I’m worried about how long I’ll have this issue
You have to rest your ankle for the first 2 months, and then do the rehabilitation for around a month until your ankle doesn't feel any pain anymore, I injured my ankle playing basketball too around 2 months ago and mine was a mid-level severe sprain. I am starting the rehabilitation process this month.
Same but with skateboarding if you’ve ever been into skateboarding you’d understand how hard it is to not skateboard because of an injury. And how easy it is to sprain your ankle again
I sprained my ankle worse than ever done before at practice tonight. I'm 6'8 185 lbs. I heard a pop and doing the first and third exercise I could feel the tension in my ankle and the inability to get on my toes on my injured foot. It's been sore for the past 2-3 hours and I just want it to not hurt. These drills have helped a bit. It's worth saying I was able to keep playing with an ankle brace on, but I could definitely feel my ankle being WAY weaker when jumping and shuffling on defense. I'll continue to do these until the pain goes away.
It has been about a month since I sprained my ankle and it makes me want to cry remembering how much it hurt and how it happened.
I will be doing this exercises and see if I can make some progress !!
Thank you!!!! Very helpful!!
Glad it was helpful!
casually says “yea just do 3 sets of 25 reps of single leg calf raises” ahaha...I like how you’re setting the bar high, very insightful video though
Subscribed! Thank you so much for this, the 1st exercise was what I was missing and it really helps the mobility of the ankle! I've been doing 2 and 3 about 1 week pror to seeing this, after my bad sprain on a motorcycle accident 3 weeks ago. I'll probably gauge to do exercise 4 by next week, but exercise 1 has helped a lot! Thank you!
No problem! I'm glad the video and exercises were helpful. Thank you for subscribing!
Excellent video
Thank you!
Thank you so much for this video! I sprained my ankle over two months ago and it still hurts to put my full weight on it. Should I still do the exercises balancing just on it, even if I feel pain? Will they help to overcome the pain?
I tore ligaments on my ankle 18 months ago, it is only this past month I have started doing proper rehab exercises like this because my ankle was locked up and I could still feel a lot of pain if I moved a certain way. Doing these exercises hurt alot at the start but I have been doing them everyday and as each day goes on it is a little less painful and I have alot more movement.
@@ciaranmoore556 Thanks, that's really helpful to hear! I haven't been exercising my ankle as much as I should, so your reply was a great reminder. Thank you again!
@@tashag1950 happy to help! My physio recommended doing exercises everyday for at least a year even if it feels good. She told me to use the pain as a guide and push a little further each day and rebuild that mind body connection with the movement again. Honestly this is the first time I've consistently stuck to the plan and the results speak for them self! No more moving my ankle a certain way so I can sleep peacefully. Good luck with your journey :)
@@ciaranmoore556 I hurt my ankle 6-7 years before & had a surgery, I have been doing okay until January this year I accidentally sprained my ankle a bit. Right now it is not painful like I cannot walk but the injured ankle's swollen cannot go away just like the non-injured ankle and it feels weak. Do you think I should still do this kind of exercise when my ankle is still a bit swollen? I sometimes avoid even stand one / put pressure on my injured leg :(
I injured my ankle about a week ago, is it oky if I start doing these exercises now or should I rest more ?
Sorry for the slow reply. Yes, you can typically begin these after 3-5 days of rest.
Completely twisted my ankle because of bad landing while performing a bicycle kick. Missed out so many games.
This video helped alot, and hope this helps all of us for a speedy recovery.
Bro mine also . I have injured when I play football my ankle
Just twisted
better exercise method you help me more than my doctors i rolled my ankle on skate and this is very helpful
I’m glad the video was helpful.
Hey doctor I sprained my ankle exactly the way you described how it usually happens, I’m almost 3 months out from my injury. The first exercise is extremely tough for me even today, but the rest I can do just fine. Should I keep at it everyday or so and if so how often? Thanks!
Glad to hear the other exercises are easy now! I would continue to work the first mobility exercises a few times every day as you do not want to lose this range of motion long term.
Did ur ankle heal?
@@k3n_275 I would say it’s probably 80-90% healed.
@@Muezk21 about how long did it take u to heal?
@@k3n_275 my ankle stiffened up in the process so it took a little longer. It’s been a year now though, if you recently got injured I’d say get on it asap
Hey doc, what's a good substitute for the elastic band?
Use cloth bro
Belt
Bungee chord, just dont take an eye out.
a towel
@@frzncstrd7647 frisky
I fell down 2 steps bc I have positional severe vertigo and am visually impaired. I reinjured my ankle again last week and am definitely going yo do these! I only have pain w certain movements and I’m confident these will help. It’s the first time I’ve fallen in 45 years besides as a kid on the playground and boy it’s NOT THE SAME!
Sorry to hear about your fall. I hope these exercises are helpful to you!
Explained very well. Excellent voice tone!
Thank you!
Like. short & sharp. BTW thanks for your wife who recorded this clip :)))
How long would you recommend resting a bad strain before beginning excercises?
We usually rest for 2-3 days before beginning basic rehab exercises.
I was working out for basketball and just did my about 4 days ago but it's getting better thank you for the help
Glad to hear the video has been helpful and you’re getting better!
Worked pretty well for me within a week, great video! 👍thanks
Glad to hear that!
I injured my ankle 2 months ago,,, and for this exercise,, in first try it hurt 😭
Me too i think i cannot play basketball anymore
@@jeannelorcina2407 😪 me too, i have tore 2 ligaments like 4 weeks ago, the rest of my ankle looks ok, quite flexible due to yoga, but it is still a little swollen and I will not be able to play my summer basketball😪...
I sprained my ankle during my football game 🤦🏽♂️
i sprained my ankle during ballet class. i have like 6 auditions in the next two weeks and I can barely walk-
Same dude
Last month 🙄🙄😔
same, 2 weeks ago. i still wear a plaster cast
Can't wait to start on this hopefully it'll begin getting better soon!
I hope so too!
Thank you it is very helpful
I did this exact injury to my ankle years ago and I haven’t been able to play sports well because how bad my ankle feels, will I still be able to do this even tho the injury was years ago?
Yes you can these are basic exercises but I will recommend you to do a MRI scan of your ankle then you will exactly know what is going on
1:12 bruh i cant Even stand om my foot
You gotta try
Same I’m in the same position
These really work no cap. Had pain for 5 months. Now it's 80% gone. Started doing em couple days ago.
That’s so great to hear! Thanks for the comment.
My first injury was when I was 7-9y/o. I wish this video was available to me back then so it’d be fully rehabilitated. I think it’s because they never fully healed or not correctly, I’ve been suffering from instability and just occasionally roll my ankles ever since (now 27). At one point I’d rolled my ankles almost every month in two years, some months twice lol. It got that bad when it just rolled when I was standing still. One time I was sitting with legs hanging, boom! right ankle sprain. These days I have my emergency ankle kits with me wherever I go (self adhesive wrap, cooling spray, ankle brace)
I sprained my ankle SoooOOOo BAd it hurts A LoooOoOOT
Sorry to hear that! I hope these help!
Me too bro in football training
How long after injury can I practice these
Usually, these can be started 3-4 days after an injury.
@@RehabScience nd what if injury about a month old.. and after raw plaster bandage it doesn't get done... My ankle is still swallowen.. I'm following the rice therapy as well
@@RehabScience also when I tap in middle arm.. I get some sensations.. is my ankle ok.. or should I need to see Dr again? Plz answer
@@aartigoswami781 is it still like that?
@@zayforaggro7243 yes.. I'm still going through a treatment.. nd I can't walk properly
Dr Tom, thank you so much, i had my ankle injured for 3 months, couldn't even walk on it, did everything and nothing helped, while scrolling through TH-cam found ur video, and the results have been amazing, I can run now and only doing these for a few days, i live in the middle east so it's amazing how we all help each other, i hope u see this comment sir and again much appreciation
I am so glad the exercises were helpful to you! Thank you for commenting!
i had an acl tear , strengthened my knee but ankle feels loose , will try this workout and see how it goes , thanks for the video
My ankle ligament was fractured and after 2 months, now I can run fast as I was running before.... But still I have some simultaneously pain and a little swelling. How much time it will take to cure this problem and also what are the exercises needed.
bump
That's Same problem man.what did u do?now u r better?
@@priyadharshan5481 ya now iam better...but facing a little bit pain while running in up and downs....i had done some exercises including running, slowly increasing pressure on my ankle and some from u tube
@@sanatanisher4639 ok.but when did u start running? Pain before or after
@@priyadharshan5481 at the time of pain uske baad halka hota rha aur hn laauhri namak se sikayi krna
here from 🏀
I hope the exercises help you! My book has a much more comprehensive ankle sprain program, if you are interested. Here is a link for my book, if you want to check it out.
Rehab Science: How to Overcome Pain and Heal from Injury a.co/d/bBzKPPh
Thank you So Much for this. I have had repeated ankle sprains in both ankles for the past year and the last one required me to wear a back-cast. Was very confused on finding the right exercises for a month, hopefully this helps.
Glad you found this video! I would also recommend checking out my ankle sprain part II video under my ankle playlist.
So what's the current situation for you ankle sprain please tell
@hamz2863 what's the current situation of your ankle sprain please tell
got my first ankle sprain after almost 15 years of competitive figure skating T_T thank you for posting this, bookmarking it for after i get my boot off!!
Sorry to hear that! Wishing you a speedy recovery!
I did suscribe to your channel. So much good info. Thanks again
So glad you are enjoying the content! Thanks for subscribing!
Thank you so much for this video. I was jamming out to Taylor swift and sprained my ankle. AND THEN RE-sprained it a week later…
THIS IS SO HELPFUL! Thank you! 😌😌😌
So glad the video was helpful!
Hi, I live in Turkey and I sprained my ancle for the first time 4 months ago (while playing football with children spontaneously with inconvenient shoes). The pain started half an hour later. Actually that pain was new for me, I did not understand the reason, I had never heard about ankle sprain.
It was a severe pain but I felt severe pain only the first day. And I did not go to any doctor or I did not have any treatment, I even did not read anything about it.
I did not take it serious when I noticed pain is getting less fastly. It recovered in one week, or I thought it recovered and I started my daily life and dancing again. I did not feel any pain after that.
But... After 3 months of this first experience, I sprained my ankle again. This time it happened when I fell down while I'm running when trying to hury up for something.
I sprained it about 9 pm, but the pain started after 4 hours later while I'm sleeping, I woke up feeling pain about 1 am. It increased quickly and I felt that severe pain until the morning, it was worse than the previous sprain. But in the morning, it was 90% less than the night.
I went to the doctor in the morning (it was very difficult), they checked the roentgen and said there is no any fracture, so no problem. Thats it.
Then I did not go to the work for one week.. I did not do any treatment or RICE thing but I had rest at home, I did not stepped on it as far as possible.
After 1 week I started to go to the work. But my work is office job, I'm sitting in front of the computer all day.
Then I again visited another doctor to check it. He said, it should have been encased in plaster when it first sprained. Since it was not done, it is easier to sprain again and again ☹️
Then he told me to have a sedentary life for at least two months. Dont do any dance, running, cycling, step, aerobic, plates, any work out, climbing, etc.
And I'm applying this advice, 1 month has passed, 1 month left. I'm only going to work, I'm always at home except that.
I dont feel any pain when sitting or walking for short period of times but I dont know if I will or not if I try something challenging.
But I started to hear some sounds coming from my ankle and I dont feel it is safe or completely recovered.
I'm unhappy and worried if it will recover and be the same like as it is before spraining it. I miss dancing, hiking, running, everything.
And the other thing is, I'm really feeling anxiety about what if I sprain it again.
Will it recover completely? Are those sounds the signals of something good or bad, temporary or permanent...
I'm worried and sad. I did not do any exercises for 1 month but now I'll do these on the video.
dont worry man/ma'am, i've been spraining my ankle my whole life, sprained yesterday second time in two months. dont let that stop you, take the time you need to recover, start to do these exercices, maybe other streches and workout in general. and go do what you like
I destroyed my ankle playing hoops again. Forgot all these from prior PT sessions ( I’ve done this before ). Great Video! Needed the refresh
Glad the video was helpful! My book has a more comprehensive ankle sprain program that guides you through three phases of rehab. Here is an Amazon link, if you want to check it out. amzn.to/3VIhp3Q