[RECOVER FASTER!] How To Treat Your Ankle Sprain At Home!
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- เผยแพร่เมื่อ 26 ก.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 STRETCH OUT STRAP: urlgeni.us/amzn/stretchoutstrap
➡️ 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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⭐️ 3 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...
🔥 INCREASE ANKLE MOBILITY AND FLEXIBILITY: • How To Increase Ankle ...
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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! How To...
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?
Every time I have injury or need any exercise to fix pain in body, I comes down to your videos and it always helps. Thank you for being there
You are so kind! Thank you!
Volleyball, jumped to hit the ball and landed on my ankle completely dislocating it. Slapped it back into place and went to the emergency room and the x-rays didn’t show any issues 😵💫. Now I’m here trying to make sure it heals back to normal asap.
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!
i sprained it doing the irish jig on saint patricks day 😅🤣
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!
this exercises are great! few days in and already so much improvement
Wonderful news and thanks for sharing!
Excellent video!
Thank you so much, @user-ow9jy8ss8u! I hope these things help you, and thanks for commenting!
Tysm for these.
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!
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.
Thank you so much for sharing 🙏🏻
No problem 😊
Impressive! Thanks a lot!
Glad you like it!
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!
How have you been doing now?
Great video, definitely better than what the Ortho showed me to do, given I injured it again! First time I was walking my dogs and one of them went behind me and then took off after something. Her leash knocked me off my feet. Dog was in big trouble and she knew it!
How soon after the injury should you begin massage and stretching exercises?
immediately ice and massage. when its not extremely painful to stretch then do that
Hi . What do you recommand for an ankle sprain that hurt years later ? Thank you.
I fell down rolling a lil down a grassy hill … tripped over a hidden 12 in log and or a 6 in hidden rock. They were next to each other
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😂
I was just standing
My friend bumped into my shoulder, ended up tearing 3 ligaments lmao ☠
Playing tag at recess with my 2nd grade...9 days in today...orthopedic appointment Monday
Hi Awesome Video.
For the friction, exercises and strech how soon can i do them ? 1 week, 2 week ?
or as soon as possible or as soon as the inflammation reduce ?
who among here almost scream in pain when doing "B" motion
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!
I just sprained my ankle and would love to know how soon can i do these
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.
i got injured when i was having a badminton training session. we were still in the warmup phase which was kinda embarrassing to be honest but i kept up thanks to god😂❤
Just sprained my ankle walking in a parking lot. A small rock took me out in hiking boots. I'm totally incapacitated at the moment. Good times!
Same
I’ve seen a couple comments asking when the best time to start these exercises. I know you said 2-4 weeks but could it be started earlier or would that cause issues for healing. Thank you for your help I sprained my ankle two days ago rock climbing and am itching to get healed up.
Do you have the link for the brace?
I sprained my ankle 2 weeks ago. When should i start doing these exercises?
Can you tell me about ankle break symptoms sir ?
I played basketball and got the back part of my ankle sprained. While playing i jumped and when i landed i sprain it.
Thanks for the remedies
U are the best
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!
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.
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?
Is it helpful to do the "ABC" exercise or the stretches 4 weeks into a sprain? Or is that too late?
Great video! I sprained my ankle while trying out my new ebike with my toddler on back :( ooops! can you share the brace you use in the video?
When is the best time to start these excersices after the legment torn?
Hey.. I m from India.. what kind of tablates good for nerve problem caused by cirvical pain
I was playing and jumped super hard and landed on my left foot and sprained it badly and was crying for the past 2 hrs
Iam in kerala india, i am addicted your videos. Very useful videos. Please add vericose vein relief videos
Thank you so much!
I slipped and slid backwards at the top of the Slip Wall obstacle at a Spartan Race! Totally worth it, but I’m ready to train again!
Feel better soon!
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!
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.
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
I was doing pirouettes en pointe and totally over shot arms which I caught myself by rolling over my ankle, happened today and I’m supposed to go to an intensive in a week😜
Fell on edge of sidewalk 8 weeks ago hurts at night a lot pain. Had xray at hospital.
i was rehearsing for a competition and sprained my ankle when i was attempting a criss cross😂
When i was shooting in basketball practice.😊
I hope you feel better soon!
Should I continue to ice after three months of sprain? I was told to maybe use heat.
my ankle is hurting well. I can't even move it for exercising. tell me if it is broke or can be get well at home
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.
Right ankle: Football multiple times, Army section training (twisted my ankle and rolled off a cliff, boots saved my ankle), road unevenness, etc. All ATFL.
I sprained mine putside of the bar last night
How many days should I rest?
Should I stop walking for a few days?
playing basketball went up for a rebound and landed just on my right leg so all my bodyweight was on the ankle as i rolled it. it was pretty bad.
Sprained my lateral ankle 2 weeks before while playing bb ,wasn't that bad and i think i again caused trouble after not doing RICE and playing again during the same week. I'm on my rest period now , good with weight bearing but having trouble with plantar flexion and tip toes. Plus i have stiffened feel in front of my ankle while doing these ankle movements. Should i start these exercises now or do i need to wait more?
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
Fell off the back porch yesterday. Stepped down and missed the step ! 😤
While doing High Jump
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)
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?
I was playing basketball and I was sprinting fast and then I sprained my ankle so it looked like my leg was straight but my foot was flat on the ground I don't know if you get it but it really hurts I can't walk like when I walk I feel that my bone is going to crash into pieces
hey I stepped off a curb wrong .. i did not roll it right or left .. my foot went all the way underneath me .. doc said its not broken .. but sprained and it still hurting 9 weeks later as if it was just done ..
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 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!
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.
Sir my ankle sprained...,yesterday in a hospital when iam using the stairs...and I can't even follow your instructions...it's just that I have more pain that i can't even move my foot because of the pain...so...sir if i follow your instructions after the pain relief....is that helpful for my ankle to heal fast...?
today during jogging in the evening my left ankle got twisted on outside of ankle, please help me recover it faster. Thank you in advance.Nilay
Can I do this with a severe ankle sprain with possible ligament tear? I’m on week 2. My orthopedic told me to wear a walking boot. Then ankle brace then to start PT.
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 was playing football and I was running and then I injure my ankle. Tell me when I will be ok pls
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!!
The classic trampoline incident. 😔 in my defense it was one of those blob ones that are half way in the ground and I got too close to the sides
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 was playing outside with my daughter lmao
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
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.
why after ankle sprain the calf has swollen few days later? Is it normal?
I sprained my left foot ankle while getting my daughter’s balloon down from the ceiling. I had climbed the couch to get it down and as I was getting down the couch I didn’t watch my footing so I ended up spraining my ankle.
I was walking earlier, but then I didn't noticed that the surface of what I'm walking is uneven, then I suddenly step on the uneven surface and sprained my ankle. Tho it's not that severe, but I'm just conscious because I can feel that the injured part was kinda bumped a little bit. What remedy should I do? I don't want to stop my running journey, please help..
I injured my ankle 4 months ago. Rolled off my sandal on the beach. Ankle painful on inside of four. Please help. Is it scar tissue
Was hitting the griddy with my nephew...
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.
I was looking at my phone and didn’t see the dirt ditch that I walk past almost every single day… right before work too so I couldn’t rest it straight away, I was stood for at least 5 hours afterwards, now it’s the morning after and this thing is f a t 😂😂😂
I’m pretty sure I just have a bad sprain… my left ankle trip over my shoe on the carpet running to get groceries I didn’t feel pain at first but slowly started to feel pain after a few days I been doing the rice method and the other methods you mentioned it’s … hurts bad walking on it like a dull pain and it’s been two weeks if another two weeks go by I probably go to the doctor just to check it out…sorry this comment was long😂
I was playing baskteball and in counter atck i shot the ball of balance and thn my ankle twist 😢
well i was in school alr i had a school show to do i was in class cuz i skip the Assembly many times alr i suddenly heard them calling my name so i ran on the stairs i i twisted both my ankels the left ankel was twisted first so i wanted to save myself so i i used the right one and i fell pretty hard on the stairs that i accident pushed a kid with me and untill this day iam a slow walker not like old times the problem is that my ankel always gets twisted specifically my left one
Going down the stairs at hooters lol
Handstand practice but sprained my foot on landing
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 was running for the bus and tripped 😂💔
I work for ups I was putting a big couch in the back of the truck
I was running and fell down and twisted my ankle
I was trying dub cork and my dad said don’t do it and I did it and here we are