Sprained my ankle 1 week ago. I am able to walk on it and even run along the trail too (with a brace)… but my ankle still hurts and is swollen. Pain is worse in the morning not the evening. Walking and running actually makes it feel better. BUT AM I DELAYING HEALING BY RUNNING ON IT? Better to not run? Seems like running stimulus would help with healing… in the wild when animals are injured they do t sit on couch with an ice pack… seems nature would have us walking and running. But so many claim that this bad? I’m so confused… if ligaments need motion to preserve range of motion and motion to pump lymph and blood fluids to them for healing then why arnt we walking and running if we are able? Why do drs tell people who could be walking or running not to?
You are the best, thank you very much for this video, exactly what I needed, I could see your replies under the other video and I am really grateful for your effort ❤ Subscribed, God bless you kind soul 🫶🏽✨
4 days ago I sprained my ankle during a walk since stepped on the connection of 2 plates on the road which were different in height like 1.5 in. The ankle was swelling outside and then next day it went even around the ankle, forming a circle about 1/2 in in width. I applied cold and put some iodine antiseptic w/cotton puff (like every day I treated the area w/iodine). I think I've heard it from my mother or read somewhere about the application of iodine on the swelling areas, thought can't say for sure if I didn't mix up smth. about iodine. I also bought some bandage wraps fm Amazon and worn it on the walk (I started to take short walks fm the 2nd day, but leaned on my husband hand ). On the 3rd day I was on the feet all day long since really needed to complete smth w/our car repair. I thought it is not really good, but it turns from this film that actually it helped w/my ankle exercise. And really I feel much better, no pain at walking, swelling almost gone. But they were big questions for me, those discussed in this great film. Thank you very much for the explanations and caring about others. God Bless!
I have ankle and foot sprain about a week I fell down saving my grandson slipping on bowling lane well I’m not the one who fell on my knees and hurt my foot and my ankle now I’m wearing a ankle brace should I quit walking
🙈It depends on how your body reacts to walking. The rule with rehab and exercise is usually that it is OK to do as long as: 1. It only causes a slight discomfort while doing it, AND 2. It does not cause an increase in your pain and swelling that lasts for more than 24 hours So, perhaps just reduce how much or how fast you walk if it is currently aggravating it.
@@SportsInjuryPhysio ya my question is will I make it worse by walking 🚶 I need do something I came a long way I lost 47 pds I don’t want to put any weight on right now because I know forsure i can’t jog or run
I have just one question, does it also apply for a mid foot sprain? I didn’t have swelling where is my ankle but a on my lateral foot which went down to my toes.
It does, but you need to first get yours checked because it sounds as if you may have broken your 5th metatarsal bone (the small bone on the outer side of your foot).
OK, but that's good - if xray showed no fracture then it is just sprained. In that case the advice in this video is basically the same for you with regards to walking but also get advice from a physio or podiatrist who can assess it for your and prescribe exercises because the exercises will be different from ankle sprain.
@@SportsInjuryPhysio ohhh it seems like they did a false reading of my x ray! I had an MRI and it showed avulsion fracture without significant displacement. And I’m totally out of my mind, the doctors are saying I should do mobility exercises but how can I do exercise my foot if there’s a fracture? I have to wear walking boot for 6 weeks and I wonder whether I should wait or start to do circles and other mobility exercises even now… thank you in advance for your help.
No - you only use crutches when it is absolutely needed and your ankle sounds like it is getting better. Just limit your walking distance and time on feet so it doesn't make the pain worse.
Sounds like you just did way too much too soon and flared it up. It will calm down again. You have to take it easy for a few weeks and slowly increase your walking. If you want help with your rehab and a rehab plan, this is something that our team of physios can assess and help you with via video call. You can read more about how the online consultations work here: www.sports-injury-physio.com
If you feel that your foot isn't as strong when you are barefoot (so it needs support of the shoe) then doing rehab exercises to strengthen it can help. You can find some ideas in this video th-cam.com/video/M91D3iqdlnU/w-d-xo.html But if you wanted a more tailored plan for your ankle, this is also something our team can help with via video call. You can find more information about the video consultations here: www.sports-injury-physio.com/
@sportsinjuryphysio please I need your response. I sprained my ankle playing football. It’s been 2weeks now. I can rotate my ankle in all directions but it hurts when I try to stretch it with my hand or when I put my weight on it in some positions
It will likely take about 8 weeks to regain full control and strength - make sure you work on rehab and properly strengthening your ankle - you can find some more ideas in this playlist: th-cam.com/play/PLkRW4ITRa6bAXw48EQPjY44dH24mX-Wd9.html
@@SportsInjuryPhysio Thank you so much. I feel bad that I might have to wait that long… “but knowledge is power” I love your channel even more…. For your amazing contents and for getting back to me.
like I'm on the 22nd day of my sprained ankle. generally there's no pain but struggling to walk on uneven surface because i don't have full control when my foot moves to the sides like left and right. and also I'm worried about my walking because I'm still limping, not sure if i should push to walk normally because there's still constriction in the ankle area, like it's swollen a little
i sprained my ankle and there was some bruising and a lot of swelling. hospital said nothing was broken and that i have to wear a boot for 4-8 wks. i told him about my pinky toe tends go go numb when the foot is elevated and he chalked that down to the swelling. he didnt however go knto why the toe is week and why the bottom of the foot feels like its tight. is that still all due to the swelling. its been a few days since it happened. the pain is still there regardless of what i do. also will red light therapy help the healing process and if so how often do you think one should use the red light therapy
As far as I'm aware, red light therapy does not do much for speeding up the healing. It might be worth a visit to a physiotherapist who can assess your ankle for you and provide you with more answers and gentle exercises to start with (if appropriate)
Thank you for the kind words and information. I was skipping And the floor had a _pot hole_. My right foot. Turned sideways/ *inversion* . It's bruised. I am using ice for 10 minutes... Every hour.... And Foot is elevated.
I tore my ligament with swelling on both side of right leg . At day 1 it hurted but after day 2 i had no pain on walking but still swollen . Now i have plaster for 3 week . Is it possible to walk a little as my ankle has been jaming due to over rest
You need to ask the doctor or physio who is in charge of your care - I can't tell what is right to do for you without assessing you. If you wanted help with your rehab and an exercise plan, this is something that our team of physios can assess and help you with via video call. You can read more about how the online consultations work here: www.sports-injury-physio.com/
@@vd1885 yes I am completely fine ... knee injury should be taken proper rest and if possible treatment and surgery but ankle injury doesn't need more suggested by my doctor . Wish u speedy recovery
i just sprained my ankle about a week ago it’s bruised but the swelling has gone done. I can walk with low to moderate pain. Do you think I can play in my baseball tournament next weekend?
Hey im heading to my senior year and I hurt my ankle practicing with my friend on tuesday now is thursday when i got hurt i heard a crack i watched a lot of videos and they say it should be colored but mine is normal no red or purple still my normal skin, its been 2 days I can do rotation to it I been stretching it putting ice and elevating it i also heard sleeping sideways help reduce swollingnes so i sleep on the opposite side of the injury so thats what I been doing, I think is just the ankle swollen causing it to hurt when i try to strecth i can almost completly stretch it with almost no pain so I hope the inflation goes down in a week, tomorrow is pass 48 hrs so im gonna try to walk and hopefully by the upcoming week I can slowly come back to playing soccer to warm up for the upcoming season, but if by then if its still pretty swollen i will delay a week and keep rehabbing it. Thanks for the video pls anyone feel free to comment if you had the same experience or on the same boat rn good luck i have high hopes for you.
![BEST Broken Ankle Fracture & Sprained Ankle Recovery TIPS [Top 25]](http://i.ytimg.com/vi/13JIKMHsE0Y/mqdefault.jpg)
![BEST Broken Ankle Fracture & Sprained Ankle Recovery TIPS [Top 25]](/img/tr.png)
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High-stability braces
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Medium-stability braces with rods
✅ Ace - geni.us/IbO7Y
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Medium-stability braces
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✅ Mueller - geni.us/j9Gft
Thank you for all your great videos!
My pleasure!
Thanks for your video.... This is very important for me... And running people.❤
It's my pleasure
Sprained my ankle 1 week ago. I am able to walk on it and even run along the trail too (with a brace)… but my ankle still hurts and is swollen. Pain is worse in the morning not the evening. Walking and running actually makes it feel better. BUT AM I DELAYING HEALING BY RUNNING ON IT? Better to not run? Seems like running stimulus would help with healing… in the wild when animals are injured they do t sit on couch with an ice pack… seems nature would have us walking and running. But so many claim that this bad? I’m so confused… if ligaments need motion to preserve range of motion and motion to pump lymph and blood fluids to them for healing then why arnt we walking and running if we are able? Why do drs tell people who could be walking or running not to?
Prefer to do walk and not run
@@oscarhutahaeancan a walk on it without a brace? I sprained it twice in a 1 week time span.
@@fastlion4830 better you walk with a brace. It is stabilizing the swelling. But dont make it too tight
Did you end up figuring anything out ?
Currently recovering from an ankle sprain. Your videos have been helpful, thank you Maryke! 🇿🇦
Great to hear!
You are the best, thank you very much for this video, exactly what I needed, I could see your replies under the other video and I am really grateful for your effort ❤
Subscribed, God bless you kind soul 🫶🏽✨
4 days ago I sprained my ankle during a walk since stepped on the connection of 2 plates on the road which were different in height like 1.5 in. The ankle was swelling outside and then next day it went even around the ankle, forming a circle about 1/2 in in width. I applied cold and put some iodine antiseptic w/cotton puff (like every day I treated the area w/iodine). I think I've heard it from my mother or read somewhere about the application of iodine on the swelling areas, thought can't say for sure if I didn't mix up smth. about iodine. I also bought some bandage wraps fm Amazon and worn it on the walk (I started to take short walks fm the 2nd day, but leaned on my husband hand ). On the 3rd day I was on the feet all day long since really needed to complete smth w/our car repair. I thought it is not really good, but it turns from this film that actually it helped w/my ankle exercise. And really I feel much better, no pain at walking, swelling almost gone. But they were big questions for me, those discussed in this great film. Thank you very much for the explanations and caring about others. God Bless!
Thanks for sharing, and good luck with your recovery!
I have ankle and foot sprain about a week I fell down saving my grandson slipping on bowling lane well I’m not the one who fell on my knees and hurt my foot and my ankle now I’m wearing a ankle brace should I quit walking
🙈It depends on how your body reacts to walking. The rule with rehab and exercise is usually that it is OK to do as long as:
1. It only causes a slight discomfort while doing it, AND
2. It does not cause an increase in your pain and swelling that lasts for more than 24 hours
So, perhaps just reduce how much or how fast you walk if it is currently aggravating it.
@@SportsInjuryPhysio ya my question is will I make it worse by walking 🚶 I need do something I came a long way I lost 47 pds I don’t want to put any weight on right now because I know forsure i can’t jog or run
I have just one question, does it also apply for a mid foot sprain? I didn’t have swelling where is my ankle but a on my lateral foot which went down to my toes.
It does, but you need to first get yours checked because it sounds as if you may have broken your 5th metatarsal bone (the small bone on the outer side of your foot).
@@SportsInjuryPhysio I am really worried now :( I did an x ray and it did not show any fractures
OK, but that's good - if xray showed no fracture then it is just sprained. In that case the advice in this video is basically the same for you with regards to walking but also get advice from a physio or podiatrist who can assess it for your and prescribe exercises because the exercises will be different from ankle sprain.
@@SportsInjuryPhysio ohhh it seems like they did a false reading of my x ray!
I had an MRI and it showed avulsion fracture without significant displacement. And I’m totally out of my mind, the doctors are saying I should do mobility exercises but how can I do exercise my foot if there’s a fracture? I have to wear walking boot for 6 weeks and I wonder whether I should wait or start to do circles and other mobility exercises even now… thank you in advance for your help.
I sprained my ankle about 1 and a half weeks ago and I can walk on it, but there is still a small pain on my foot. Do I need to use crutches to walk?
No - you only use crutches when it is absolutely needed and your ankle sounds like it is getting better. Just limit your walking distance and time on feet so it doesn't make the pain worse.
I sprained my foot last Thurs and yesterday Saturday walked it off for 2 hours. Now I'm can't move around without hopping around with one leg
Sounds like you just did way too much too soon and flared it up. It will calm down again. You have to take it easy for a few weeks and slowly increase your walking. If you want help with your rehab and a rehab plan, this is something that our team of physios can assess and help you with via video call. You can read more about how the online consultations work here: www.sports-injury-physio.com
Broke my ankle a year ago (surgery required) , I can walk 3 miles outside, however walking barefoot indoors is still a bit of a challenge……..
If you feel that your foot isn't as strong when you are barefoot (so it needs support of the shoe) then doing rehab exercises to strengthen it can help. You can find some ideas in this video th-cam.com/video/M91D3iqdlnU/w-d-xo.html But if you wanted a more tailored plan for your ankle, this is also something our team can help with via video call. You can find more information about the video consultations here: www.sports-injury-physio.com/
I sprained my ankle during an event where I was helping little kids and continued to walk on it for another 3 hours 💀
@sportsinjuryphysio please I need your response. I sprained my ankle playing football. It’s been 2weeks now. I can rotate my ankle in all directions but it hurts when I try to stretch it with my hand or when I put my weight on it in some positions
You didn't ask a question?
How long should I expect treatment to take
It will likely take about 8 weeks to regain full control and strength - make sure you work on rehab and properly strengthening your ankle - you can find some more ideas in this playlist: th-cam.com/play/PLkRW4ITRa6bAXw48EQPjY44dH24mX-Wd9.html
@@SportsInjuryPhysio Thank you so much. I feel bad that I might have to wait that long… “but knowledge is power” I love your channel even more…. For your amazing contents and for getting back to me.
I just saw rotating is not good and we should be using something to pull the toes up...I've been in recovery for 4weeks now
What to do if one leg is shorter 3 cm and has a specially increased sole of the boot?
That shouldn't impact anything - the advice remains the same but you have to wear your special built-up shoes
What if you cant put shoe on...i have to wear rubber open toe shoes?
It hurts in ahow right now its been 12 days...thx
Get it assessed by a physio so they can give you exercises and help you understand how to get the swelling down so you can put shoes on.
@@SportsInjuryPhysio Thank you
like I'm on the 22nd day of my sprained ankle. generally there's no pain but struggling to walk on uneven surface because i don't have full control when my foot moves to the sides like left and right. and also I'm worried about my walking because I'm still limping, not sure if i should push to walk normally because there's still constriction in the ankle area, like it's swollen a little
You can find more advice about rehab and treatment in this playlist: th-cam.com/play/PLkRW4ITRa6bAXw48EQPjY44dH24mX-Wd9.html
i sprained my ankle and there was some bruising and a lot of swelling. hospital said nothing was broken and that i have to wear a boot for 4-8 wks. i told him about my pinky toe tends go go numb when the foot is elevated and he chalked that down to the swelling. he didnt however go knto why the toe is week and why the bottom of the foot feels like its tight. is that still all due to the swelling. its been a few days since it happened. the pain is still there regardless of what i do.
also will red light therapy help the healing process and if so how often do you think one should use the red light therapy
As far as I'm aware, red light therapy does not do much for speeding up the healing. It might be worth a visit to a physiotherapist who can assess your ankle for you and provide you with more answers and gentle exercises to start with (if appropriate)
Sir, how are you feeling now? Are you completely cured? Please reply
Thank you for the kind words and information.
I was skipping And the floor had a _pot hole_.
My right foot. Turned sideways/ *inversion* .
It's bruised. I am using ice for 10 minutes... Every hour....
And
Foot is elevated.
Thanks for sharing, and good luck with your recovery!
I tore my ligament with swelling on both side of right leg . At day 1 it hurted but after day 2 i had no pain on walking but still swollen . Now i have plaster for 3 week . Is it possible to walk a little as my ankle has been jaming due to over rest
You need to ask the doctor or physio who is in charge of your care - I can't tell what is right to do for you without assessing you. If you wanted help with your rehab and an exercise plan, this is something that our team of physios can assess and help you with via video call. You can read more about how the online consultations work here: www.sports-injury-physio.com/
How's you're recovery going ?I'm supposed to start walking soon and I'm so scared 😢
@@ccMomOfJays if it's grade 1 or 2 you can walk but you need to take support .. crotch boots I recommend you my friend god bless
Sir, how are you feeling now? Are you completely recovered? Please reply 🙏🏻 😢
@@vd1885 yes I am completely fine ... knee injury should be taken proper rest and if possible treatment and surgery but ankle injury doesn't need more suggested by my doctor . Wish u speedy recovery
👍👍👍👍👍
i just sprained my ankle about a week ago it’s bruised but the swelling has gone done. I can walk with low to moderate pain. Do you think I can play in my baseball tournament next weekend?
I can't give a useful prediction without assessing you. But if you can't walk without pain, I would normally say playing sports is not a good idea.
Hey im heading to my senior year and I hurt my ankle practicing with my friend on tuesday now is thursday when i got hurt i heard a crack i watched a lot of videos and they say it should be colored but mine is normal no red or purple still my normal skin, its been 2 days I can do rotation to it I been stretching it putting ice and elevating it i also heard sleeping sideways help reduce swollingnes so i sleep on the opposite side of the injury so thats what I been doing, I think is just the ankle swollen causing it to hurt when i try to strecth i can almost completly stretch it with almost no pain so I hope the inflation goes down in a week, tomorrow is pass 48 hrs so im gonna try to walk and hopefully by the upcoming week I can slowly come back to playing soccer to warm up for the upcoming season, but if by then if its still pretty swollen i will delay a week and keep rehabbing it. Thanks for the video pls anyone feel free to comment if you had the same experience or on the same boat rn good luck i have high hopes for you.
Thanks for sharing, and good luck with your recovery!