Fix Your Ankle Sprain! 5 Tips To Recover FASTER From An Ankle Injury
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- เผยแพร่เมื่อ 15 พ.ค. 2024
- Tips, stretches, and exercises you MUST DO to recover faster and more completely from an ankle sprain injury! Physical therapist demonstrates the best home exercises to help your ankle sprain feel better now and help you recover more completely. Simple stretches and strengthening exercises for your ankle injury.
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➡️ LINK TO JARED’S RESISTANCE BANDS/LOOPS: urlgeni.us/amzn/smallresistan...
➡️ LINK TO JARED’S RESISTANCE BAND SET: urlgeni.us/amzn/drjaredresist...
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⭐️ 2 MORE VIDEOS YOU NEED TO CHECK OUT FOR YOUR ANKLE:
🔥 HOW TO IMPROVE ANKLE MOBILITY: • Improve Ankle Mobility...
🔥 HOW TO STRENGTHEN YOUR ANKLES AT HOME: • How To Strengthen Your...
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WHAT IS AN ANKLE SPRAIN?
You have 3 major ligaments on the outside of your ankle and one major ligament on the inside of your ankle. Collectively, they “hold” your ankle onto your lower leg bones and ensure proper alignment and function.
A “sprain” happens when these ligaments are stretched and/or torn due to some external force (most typically an accident or injury).
The majority ankle sprains happen to the outside of the ankle in what we would call an “inversion" ankle sprain (also known as “rolling your ankle”).
WHAT ARE THE SYMPTOMS OF AN ANKLE SPRAIN?
A sprain typically results in localized and focused pain in the area of the affected ligament, limited and painful motion in the ankle, decreased strength, and decreased tolerance to activities involving the ankle like standing, walking, and running.
HOW TO REHAB AN ANKLE INJURY AT HOME
In this video I’ll share with you a simple routine you can follow at home to relieve your ankle pain and help it to heal faster.
You should try to do this entire routine once a day; the stretches you can actually do multiple times a day to receive maximum benefit.
The five steps demonstrated in this video that you MUST take for your ankle sprain injury are…
1️⃣ Control Inflammation and Pain
RICE
2️⃣ Promote Healing
Cross Friction Massage
3️⃣ Increase Active Motion
Ankle ABCs
4️⃣ Stretching
Seated Calf Stretch
Gastrocnemius Stretch
Soleus Stretch
5️⃣ Strengthening
3-Way Ankle
Calf Raises
These steps can be found in the video at the following time stamps…
0:00 Introduction
0:08 Ankle Sprain
1:03 Control Inflammation/Pain
2:05 Promote Healing
3:22 Increase Motion
4:16 Stretching
6:59 Strengthening
10:14 Next Steps!
💬 Did you try the exercises in this video? Did they help your ankle? I LOVE hearing from you - leave your experience in a COMMENT and let me know how you feel!
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OTHER GREAT VIDEOS YOU MIGHT ENJOY:
ANKLE SPRAIN REHAB: • RECOVER FASTER! Ankle ...
ANKLE STABILITY EXERCISES: • The Best Ankle Sprain ...
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DISCLAIMER: This content (the video, description, links, and comments) is not medical advice or a treatment plan and is intended for general education and demonstration purposes only. This content should not be used to self-diagnose or self-treat any health, medical, or physical condition. Don’t use this content to avoid going to your own healthcare professional or to replace the advice they give you. Consult with your healthcare professional before doing anything contained in this content. You agree to indemnify and hold harmless T&T Digital Media, LLC and its officers for any and all losses, injuries, or damages resulting from any and all claims that arise from your use or misuse of this content. T&T Digital Media, LLC makes no representations about the accuracy or suitability of this content. Use of this content is at your sole risk.
I'm curious - how did you injure your ankle? COMMENT below and if you are experiencing pinching in the front/limited mobility here's the video I recommend you watch next: th-cam.com/video/Zq3HYp6MCkw/w-d-xo.html Hope you feel better and thanks for watching! 🙏🏼
Soccer tournament out of town when fighting for the soccer ball in 2019
I have a sprained ankle and now it's been 4 weeks I'm waiting for swelling to come off but my foot isn't moving properly. Tried ankle ABC but couldn't able to do that.
Fell down on the last step of
The stairs😩🫣
@@brittknee5617 I missed 2 steps. Been trying to recover since Thanksgiving 2023. Wish I would have started PT sooner but with Kaiser they just xray and set me up a month late. I have limited range motion
@@maymontana6932 How soon after the injury should you begin massage and stretching exercises?
Hi, I broke my fibula in my ankle a month ago, and the X-ray confirmed the fracture. My orthopedic surgeon suggested either surgery or natural healing, and I chose the natural way by resting my ankle. After one week, an X-ray showed a 10% heal, and I was told to return in four weeks. I'm still waiting for that visit and feeling worried as I have some pain. I bought the iWalk after watching your helpful videos about ankle injuries, and it has been a great aid. Thank you for the videos, and congratulations on your success in Chennai. Keep up the great work!
this exercises are great! few days in and already so much improvement
Wonderful news and thanks for sharing!
i sprained it doing the irish jig on saint patricks day 😅🤣
How soon after the injury should you begin massage and stretching exercises?
i was stepping off the curb.....😂
Me too
Same 🤦🏻♂️
Literally walked out my Aunts house and landed on the side of my ankle instead of the bottom of my foot🤣🤣. It’s excruciating😂
Hey hi, i'm so happy to find this video. To answer your question, i might have heard somthing crack like 10 year ago doing a front flip, now when i run i got this feeling right at the spot you spoked today. can't wait to put these exercises at work. Thanks!
Thanks for sharing!
Excellent video!
Thank you so much, @user-ow9jy8ss8u! I hope these things help you, and thanks for commenting!
Thanks bro i am feeling better
I broke ankle in 2020. I'm 75 now and still have issues with numbing in foot and now mild pain going up the leg. Don't know an exercise to help that area of my leg. I massage all areas every day. Physical therapy has helped some. I have that exact green strap! TY!!
Oh I'm sorry to hear about your pain, @victoriab9842! My mind goes to the 3-way ankle exercises with the band and the heel raises if you can do them safely. Increasing strength is one of the best things you can do for chronic pain. Good luck and thanks for commenting!
Hi, thank you for the great video! I was playing volleyball with my daughter in the backyard and rolled my ankle very hard, you could hear a crunching sound when I landed. These exercises are extremely helpful! Thanks again 👍🏼
Glad it was helpful!
Hi . What do you recommand for an ankle sprain that hurt years later ? Thank you.
After a high jump, i landed off the curb ,and my right foot completely planted, but my body feel completely over on it's right side. Right before I hit the ground, there was a very loud pop, and it was excruciating. It's been 8 months, and I'm still dealing with it. Partial tear on the right side, with some micro tears on the left side of that ankle. I went to rehab for a while, then bought my own gear to do it at home. I was getting stronger, but still stiff. 2 weeks ago, I tripped and naturally, it was on the same ankle. Felt another little pop. Nowhere as bad as the first, but 'm currently nursing it. Sucks to trip up (literally and figuratively). I can walk, but not run in the least bit. Great videos! I'm glad I found them.
I hope you feel better soon!
Just started having issues from walking a lot in my job. Can't find shoes with enough padding, so my left ankle seems weak and turns outward. Pain on left side of left foot and cramping in muscle above the inner left ankle. Went to foot and ankle specialist but can't find anything wrong with it.
Hello..... Please make video on the exercises that's need to be after decompression surgery of hip due to AVN of hip joint. Thank you
Great suggestion! I'll see what I can do!
Hello, I've sprained/torn ligaments in both my ankles so many times over the last 20+ years 🤦🏽♀and have always done pretty much exactly what your video says to do.
I was just curious about how soon after first injuring an ankle do you recommend doing these exercises? I'm wondering if I've been waiting too long or not long enough.
Hey.. I m from India.. what kind of tablates good for nerve problem caused by cirvical pain
Got inversion ankle injury when I slipped from first step. I was able to bear full weight from day 1, although with considerable pain. Never used crutches but used knee scotter for 2 months. Now after 3.5 months, looks 80% pain is gone. I get little pain while walking towards end of day. Jared - Shall I start ankle strengthening exercises at this stage?
Playing tag at recess with my 2nd grade...9 days in today...orthopedic appointment Monday
At what point do you start doing the exercises? Or even the massaging? My daughter sprained her ankle really bad. About a baseball size swelling. Thanks!
Sir, I have undergone tendo achilles surgery on my left leg on May 2023 and I am still not able to recover and have slight pain. sir give me many remedies.
Hi Dr. Jared, my left side lower body (left torso down) is quite reasonably stronger/ bigger than the right side lower body. What could be possible reasons and how can I fix this?
P.S. I am right handed also I notice my left leg is longer than my right could this play any part?
In short terms, muscle imbalance. Help!!
I fell off my slippery pourch about a year a go and tore the outer ligament. I still have chronic pain to the point that its very difficult for me to get around. I try stretching but it doesnt help much. I have EDS which makes me hyper flexable anyway. How can i regain strength and mobility in my ankle? I work at a job where im on my feet at most 6 hours straight. The pain is very bad at times. Almost like a hot burning pain. Sometimes when i sit for 20 min or more and get up i cant and have to ease into it. I have a big pain tolerance but this is not healing right and i dont know how to help it get there. Also im very interested in your brace, where did you get it from?
Do you have the link for the brace?
Iam in kerala india, i am addicted your videos. Very useful videos. Please add vericose vein relief videos
Thank you so much!
Is this ok to do the day after your sprain? I really want to do whatever it takes to get healed as soon as possible. It’s a minor sprain that I got this time but it’s on the ankle that I had a severe sprain in 2022.
Is it helpful to do the "ABC" exercise or the stretches 4 weeks into a sprain? Or is that too late?
I sprained my ankle 2 weeks ago. When should i start doing these exercises?
Was hitting the griddy with my nephew...
Can you provide a link or brand/model of the ankle support you mentioned?
urlgeni.us/amzn/stretchoutstrap
Thank you for this video 🙏 just had a severe sprain while on vacation in Italy transferring boats a few weeks ago. I was recommended PT and I’m so grateful you are giving this information out for free! Your videos are the best I’ve found.
My pleasure! I am glad you found it helpful and appreciate your support.
Hi, I sprained my ankle pretty bad 9 days ago, it swelled up a lot straight away I’m thinking grade 3 strain , can I do these exercises now or Isit too soon? Thanks
hey how's your ankle now? i had the exact symptoms as you. its been almost a month for me now.
I injured my ankle 2 weeks ago playing airsoft in the woods.y foot landed on a hard root and bent my coot strait back. Not rolled side to side but front to back. My toes pointed strait up and felt like a ankle roll. Ive got swelling on the side that seems like fluid. No bruising but painful and uncomfortable. How should i treat this
Several years ago, maybe a decade, I was at a pool party and some guy jumped in right in front of me, I thought he would land on me. His foot hit the top of my right foot and I have never been the same. Foot swole up twice it’s size and it just kept getting bigger. Went for XRAYs and of course they could not see anything. Went back 2 wks later for XRAYs and still too swollen to see if anything broken. I have NEVER been the same 😑
Oh I'm very sorry to hear that, @rosamoreno4794! The thing about X-rays is that all you can see are bones and alignment. If you sprained a ligament it would not show up unless you had and MRI. Have you ever done any rehab for it? Any exercises? If you try the things in this video I hope they help you! Thanks for commenting.
I stepped in a little pot hole with heels on! Mine didn’t show any fractures in the X-ray but it’s swollen and bothers me …. Is it ok to do these while it’s still swollen?. I have no problem walking on it! Just hope the swelling goes down soon. Thanks for the video!
I thought I was ok but at night I felt the pain a lot more. I sprained it just like in the pic you showed at first. All I did was step
I injured my ankle just by doing a sit squat (kind of like an asian squat but with your heels elevated) 2 months ago and I wasn't even exercising, just needed get low. It swelled really bad the next day, I did the R.I.C.E. and got better. It's a lot better now but I'm still experiencing some pain when I'm at work which requires a lot of time on my feet. Walking is not a problem but standing for long periods is the one that causes the most pain which I feel on the inner side of my foot and inner ankle. I looked it up and what I probably have is Tarsal Tunnel Syndrome?
What exercises would you recommend for that?
I'm really glad I came across your channel! Thank you for all the helpful content!
I was skipping rop doing some tricks with new schoes, i never had such an injury in the duration of 3 years in jumprope so I guess the schoes were not good enough
Should you still be doing RICE when you start doing the mobility, stretching, and strength exercises? (Also I still have some swelling so I'm curious about exercises)
Maybe you can help me… I had a high impact injury to left foot … (adrenaline-fueled running up stone stairs -thought I heard a bear😅) my foot slammed into the front edge of rock step. X-rays and Ct scan showed 4th and 5th(avulsion) metatarsal fractures … in boot for 3 weeks now, swelling mostly gone, pain never has been that bad…BUT my foot is still almost a solid inch longer than the other now!!!! The doc did not seem concerned and felt maybe I just never noticed it before🤦🏼♀️ I’m worried.
Leg amputee here.. left leg removed.. rolled foot forward and essentially stepped on the top of my foot days go. Yesterday I relaxed it all day and night. This morning I can't put any weight on it. Why is it worse after not using?
Oddly enough, I literally woke up to what feels like a sprained ankle. I got out of bed and could barely walk 🤷♀️ no idea how that happens, but it's been difficult getting around for weeks 😢😢
I kicked a dumpster door open and as my foot retracted I slightly lost my balance and my kicking foot tipped my planted foot and I’ve been in pain since. This is day 3 .. I’m not sure if it was the kick of the door or the landing afterwards. However, thank you for sharing this information.
I hope this helps!
I got injured while playing soccer,I twisted my leg with ground ,i got injured before 3 months, still i have pain when I shoot the football or press that part,is this the right video?
I sprained mine putside of the bar last night
I went to sleep with my a hot water bottle by my feet and woke up with one foot pointed and under the hottie. That happened about 2.5 weeks ago and my ankle was still feeling strained last night. Then I woke up this morning and it had happened again and now it’s feeling worse 😭
Can I jump right in to the stretching and exercises or do I need to RICE for two weeks?
My ankle sprain has been gone for 30 days and I am on bed rest for 2 weeks. Now when I move, there is 20% swelling with some pain. What should I do, is this normal?
My son hurt his ankle last night stepping on somebody else’s fit in a basketball game. We’re going to the doctor this afternoon to see if it’s broken or not. How soon can He start these exercises if it’s not?
I had an ankle sprain while playing gully cricket 😂😂
I sprained my hiking rolling my ankle four years ago. It’s still in pain daily.
Fell in the tech today...continued working...two hours later sharp pains
I was walking in straight line on a flat floor and felt something snap in my ankle haha
why after ankle sprain the calf has swollen few days later? Is it normal?
When can you start these exercises? My daughter sprained her ankle about a week and a half ago. It’s still slightly swollen, but we are trying to get her healed and back on the volleyball court.
Start now!
Handstand practice but sprained my foot on landing
i twisted my ankle at simming and soccer practise and i got healed useing R.I.C.E
I sprained my ankle initially crouching in the garden cutting dead leaves from plants. Then re- sprained it within a month crouching and photographing a bee.
What happened to me was that i was in a soccer match, i jumped to head the ball in a 50/50 situation next thing on my landing i landed with my ankle and felt like my calve wanted to shift... it happened two weeks ago and i never did anything expect the fact that i couldn't walk for two days after the incident.
Each tendon on my left toe bothers but only when after I walk and ride bike obviously I'm not gonna stop slow down I guess 🙏🏽
I was wearing boots, walking down the stairs, just when I saw a mirror. I was still walking but was looking back in the mirror, you know and then suddenly felt the worst pain of my life. My ankle snapped 2 ways, a sudden heat and I knew I screwed up. 😅
I was playing bball fake screen drove in the paint and hard stop for pump fake and my leg rolled while I stopped. I got an aau game in 3 days
numbre 2 work well for me it work in split sec 👍
Great 👍
Happened at the skating rink…😂
Going down some mini steps 😅
I was playing football with bunch of friends and while taking a stride to the right to shoot the ball on goal I twisted the ankle. I suppose its because of low mobility of my ankle and its muscles. Its 2nd time I am having this same ankle twisted. I will start with the RICE and all the stretches from today. Hope it gets better and stronger then ever. Thanks for the video.
Just realised I have posted the comment from my wifes account. 😂
You are welcome! I hope you find this helpful!
I do a similar strengthening but both feet at the same time . The peronius strengthened then the muscles got tight and irritated the tendon. But sprains are no longer a problem because the muscles are stronger!
Hiking, wrong boots. Took a heck of a tumble. Didn't feel any pain till 3 hours later under my ankle and under my foot in the outside edge
Oh man, sorry to hear that! I hope this video helps.
Stepped on an uneven curb 😖
When I injured my ankle it happened like this I was walking down the apartment stairs I accidentally not put my foot down on the step and my foot got sprained because I had a big hockey bag of Clothes in it and after that I sat for like 5 minutes then got back up and limped until I got home this was last Tuesday morning at 8:10 am
It’s been 3months still pain😢
I had ankle pain while playing soccer
I have training to make the team in 5 hours and i JUST got injury
i was skateboarding and going down a ramp and leaned too far forward and put all my weight on my front foot causing it to roll.
So sorry to hear that! I hope you recover soon!
I sat on mine. 😅
It's not just my ankle that hurts it goes all the way up to the hip I'm screwed aren't I 😢
I was running for the bus and tripped 😂💔
Some reckless hack struck through my planted ankle while playing soccer. Damage to three ligaments in total smh
I shoot a ball and couldn’t get it well😢
❤️💖❤️🙏💖❤️💖
🙏🏼🙌🏼🙏🏼🙌🏼
My teammate tripped over it😅
I was playing basketball and i stepped a shoe but i play barefoot
it stuck between two stone and its break at down hill....
Got sprained while hitting a drop shot during tennis match. :/
My legament is clicking in and out its lose
Sprained my ankle this morning in an adult ballet class😭🩰
I was playing volleyball
Can you talk about getting up from the floor? I’m often sitting or kneeling on the ground to play with my son (cause of my ankle injury - he pulled me down the stairs 😅🙃) or bathe him, and I haven’t found a way to get up that doesn’t hurt. The way that feels the “best” (maybe most natural?) is to push up with the good foot in front of me so it bears most of my body weight, but then my back foot is pointing or flexing in a way that sometimes hurts.
I was trying to catch a pot fly during softball 😅
I slipped n fell n my ankle n I have a hard plaster
I got injured in a game. It twisted. Am a soccer player
Humpty was pushed! Sodding geriatric dog pushed me over and is now faster than me it's still killing me
Carrying a tote out to my garage. Hinged lid hit the railing pushing me.
I stepped on my opponent's foot . i blockee him while he's trying to spike but he crossed the line so yeah . full twist
goal keeper snagged my ankle
I was trying to do sword fighting in the park in off brand punk boots...and my foot slipped the opposite way of the boot INSIDE it
I was drunk and skipped 7 stares. And it still hurts.😂😭
I had an ankle sprain right now i cant move my feet
Track
I was playing soccer 😂
I was playing in my volleyball tournament yesterday as a middle blocker and when i came down from the block i put all of my weight on the outside of the foot 🥲