5 Exercises to Rehab a Sprained Ankle for Good
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- เผยแพร่เมื่อ 13 มิ.ย. 2024
- 5 Exercises to Rehab a Sprained Ankle for Good
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Bob and Brad demonstrate exercises to rehab a sprained ankle.
Some of our astute followers have noticed me slurring my words. I am not drunk but working with Brad it would be justifiable. I had 6 infected cysts removed from my mouth (noncancerous) and I have residual scar tissue and numbness. I will try to do better. Thanks Bob.
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Video Chapters
0:01 Intro
0:20 Topic
1:10 Ankle Sprain Exercise Intro
1:40 First Exercise, Range of Motion
3:00 Is It More Than Sprained?
3:34 Second Exercise, Toe-ups
4:28 Third Exercise, Ziggy-Zaggy
6:12 Fourth Exercise, Proprioception
7:42 Fifth Exercise, Impact
9:40 Test
10:40 Outro
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Wondering what to look for with a broken ankle? Check with your healthcare provider or check out our video "Ankle Sprain? Is it BROKE? How to Tell & What to Do. How to Wrap" th-cam.com/video/yKJ-UonKknw/w-d-xo.html
"Some of our astute followers have noticed me slurring my words. I am not drunk but working with Brad it would be justifiable. I had 6 infected cysts removed from my mouth (noncancerous) and I have residual scar tissue and numbness. I will try to do better. Thanks Bob."
Thank you - it worried me! (Lost a good person to ALS and word slurring was one of the first signs!)
Ouch! Thanks for the brilliant post again!!
I appreciate your honesty with your recent challenges and goals for the future! You are a true inspiration! God speed in your recovery and discovery back to health and healing 🙏🏼
Bob don't stress
I've been watching you both for a long time.idk if u slur as long as I can understand you.
U guys have really helped me n my clients.
Praying for your recovery
Still sounding more coherent than our current appointed leader
I'm on this channel every 2 months
I NEED THIS YES
Love these dudes they make rehab and healing so straightforward and accessible. Thanks for what you do!
It's been a few years since I broke my ankle. I'm going to use these exercises to strengthen my ankles. Thanks for all the great videos.
You guys are something else...information with humor!! Thank you!!
You guys are simply angels,thank you so very much for all your informative videos
Sprained mine last summer and didn't have a choice to be too easy on it being self employed. Now it's my off time and ready to help the problem. Can definitely tell the difference when I'm off it vs on it all day. Thanks for the information
Thanks for this!
Thank you !!! Doing all the movements now!
HI guys!!! I LOVE all your positive phrases at the beginning of your videos!!! Ok now I need to watch the video!! Happy weekend to you both! Take care! 🙂
Thank you! ❤️
Bob and Brad thanks guys
I needed this too lol thanks Bob and Brad!
Thanks for sharing. Had a eversion AND inversion sprain three months ago while sprinting. Neglected rehab and been having chronic pains. Not sure if it’s too late now but will follow the practice.
Thank you needed this!!
Y’all are great
Feel better, Bob!
Right on time
Thanks!❤
guys greets from greece ur the most famous and u deserve it thank you very much for everything
Love that side shimmy exercise, Brad! Can you show us that again? I always recommend "fanning' the foot out with a thera band around the foot to strengthen the muscles on the outside of the foot and ankle. It seems like once someone has rolled on their foot to the point of a strain and they don't do this, they just keep rolling on that foot. Ouch!
Ah don't worry about your mouth, Bob. It's still easy to understand you. And thanks for this! I sprained both my ankles at the same time several years ago and still struggle with strength so I will do these even though they aren't recent sprains.
Same
That sounds awful
Did you like, jumped forward and stepped two foot wrong or something
Another great video
Thanks!
Thanks for these great exercises. I'm finding that it's important to keep the back straight during the foot rolls.
I've had sprained ankles. Doctors will tell you it's worse than a broke bone because people continue to walk on it and not allow the slow healing ligaments to recover. It's best to strengthen and prevent a sprain.
Bob is the doctor I want, Brad is the doctor I need
I wish I would've known about yalls channel a long time ago lol. I have sprained my ankles several times between skateboarding (multiple times), parkour, and now disc golf. My ankles are fairly weaker than they should be. I have used other videos that yall have done with great success 😊. I'm definitely going to get on these exercises asap 😁
I can’t find the sprained ankle return to activity form, where is that? Thank you! Love you guys!!
Thanks soooo much…❤
You are welcome.
Thank you! Our ankles. Responsible for much.
I routinely walk oN my toes after sitting. But the bouncing is 1st to go or jumping is the easiest thing to lose over time.
Great insight Dee. Thanks for sharing.
Hello from Germany ❤️
Very timely... nursing a sprained ankle here 🙃
I have issues stemming from standing in one spot on concrete in steel cap boots. After four 12 hour shifts in a row, the bottoms of my feet are unbearably itchy from the nerves being irritated. I have permanent swellings on the inside step of my heels. Insoles made the problem worse because although the swelling reduced, it shifted the pain from my ankles, to the arches of my feet. The rubber mats on the concrete have little effect. I think I need a desk job 😅
Do you have exercises I can do for sciatica pain ? Ty
Balance boards help massively
I am trying just a little heal to toe, that seemed to help just a tad. After that, it hurt more, I will keep trying slowly and gently. Thanks for the help.
You are very welcome, good luck!
Working as a sandblaster in 2017 I jumped out of a forklift down on my ankle and sprained it severely, tearing a band as well. To this day my right ankle is larger than my left.
Sprained my ankle yesterday and today after these exercises my ankle is much better so quickly 😱😱thank u so much
What grade Spain was it
@@rahatusman1533 i dont know about the grade of sprain but i have got ankle sprains 4-5 times by now. Without the exercises my ankle would hurt even after a month but after this exercise it healed in a week also this sprain was the most painful i habe ever experienced
You guys have AMAZING PT advice. Thank you for all you two do. Now I need your help. I've had xrays and an MRI for my right ankle that show I have fluid and tendonitis in 3 areas. And my 3 outer little toes don't bend well and hurt when I bend them. I rolled my ankle on August 4th. When can I start PT for my ankle? I tried doing the ABC's and can only get to letter M before pain is too unbearable. I have no tears in my tendons, or any fractures of my bones. My orthopedic doc is not helpful. So I desperately need your advice as to when to start PT.
can you do a video on how to recover from an ankle sprain months later? for me its been 8 months. I still feel pain sometimes, especially due to lacking mobility when I try to dance
Sprained my ankle severely years ago now I have heavy duty arthritis in it. Do you have a video for that?
Lmao I was in the situation shown in the thumbnail just yesterday
I have sprained my ankles too many times because i play basketball. Do you know if these exercises will help me to get over it? And if not what can help me?
I had ORIF surgery in my ankle and have no dorsiflexion. I've tried a couple of exercises and stretches but nothing seems to help.
Do you master one exercise then move to the next or do you do all five every day until improvement?
Thanks for this. Sprained one last week on vacation, and the other a couple days ago while taking the dog out. Pretty sure I tripped on air. 😑
I hate that tripping on air business!
I sprained both my ankles within 2 weeks.
my sprained ankle comes with a fracture line on the Stieda process and possible subluxation of peroneal tendon, wish I can do the fourth and fifth exercise soon
How is your ankle now?
I have to do this daily. My ankles keep rolling and I keep falling....today was bad. Ankle is okay but I went down hard right on my face. I am blaming our stupid gravel roads but I know it was my ankle. My nose was already big....now it is huge......
I wish you would've touched on the likeliness of being able to walk, no bruising but you might have a fracture or not being able to walk but with the bruising and yet only a severe sprain?
obviously an Xray is a good way to tell.. but if you can walk (limp) immediately following and have a fracture... maybe someone thinks they'll be fine?
How about just a sprained foot? My ankle isn’t sprained, but the top of my foot is. Is the treatment the same?
how many sessions of exercises should I do in a day? Its been 2 weeks since i sprained my ankle and im able to walk but i feel slight discomfort walking
3 sets of 15-20 reps is a good goal, but you can go much higher than that if it's still pain-free and it'll be beneficial. The point is to return to activity gradually so you can strengthen the weakened joint
How's Bob doing?
Those are some FLAWLESS tango steps!
It hurts a lot especially when making circle movements or when walking without support 😭 I hope it doesn't take long
Rolled my ankle 3 months ago. Cannot do Martial Arts or cardio. Went to a foot and ankle doctor and got an x-ray. He said just to give it time.. Taking forever to healing! Going to try these exercises. Thanks!
Try this taping to help perform those activities in conjunction with using Bob and Brads rehab techniques. Let me know what you think.
th-cam.com/video/Vs1-tu71AVE/w-d-xo.html
My mother smoke for 50 years and boozed. At age 70 she snapped the leg bone above the ankle from her body weight and advanced osteoporosis.
Should your swelling be gone before you start these exercises? … I’ve done rice for 7 days. My ankle is still swollen, hot, and bruised. I don’t think it’s a fracture based off your other videos but I’m not sure just because of the amount of swelling. I can bare weight on it, but I’m still limping pretty good. How long should I wait if the swelling doesn’t subside to go in for an X-ray. Im a student with out insurance so I’m trying to avoid it if possible because it’s going to put me into debt. Thanks I’m advance for your help!
Victoria, do you still want help? I can help you heal completely without you going broke. Don't do RICE, it won't work it's only a temporary pain relief fix. Contact me back and I will help you, I can even give you a reference.
that carpet pattern
I am damn sure they are spectating my life..!!
Been waiting three weeks to get into see a physical therapist thanks to insurance pre-authorization. Screw it, I’ll just do this.
I am a teacher and sprained my ankle a year ago while coming down the stairs. Xray showed no fracture but MRI showed inflammatory synovitis with mild ankle joint effusion. I had no option to quit the job at that time, so I took no rest and kept working all days. I used to get cramps and pain while standing, walking, climbing stairs and swelling by the end of the day. The injury became more serious and I had to quit the job. It's been almost 2 months now I have been resting at home. But still I can't walk properly and my ankle shows stiffness, redness, swelling and burning pain. I can climb the stairs but can't go down the stairs easily. It really hurts. I feel hopeless and helpless thinking that my ankle has been permanently damaged. Not understanding what to do.... totally fed up now.☹️😫
Have you recovered? I sprained my ankle 9 months ago and I still can’t walk properly, I’m worried
Hello, i hurt my ankle about a month ago and even if I can do everything you explained in this video, it still hurt. I think it's inflammation. Can you recommend anything?
Thank you so much
Arnicare gel is helpful.
Have you had an exray? Assuming there is no major damage you could start with letting your leg dangle from a sitting position (no weight) and start with small circles staying in a pain free zone - the circles can get bigger as it heals. This will keep up your range of motion. For inflammation: rest, ice, elevation and compression are helpful.
@@JustBreathewithRachelGreene I didn't get an X-ray because everything looks good on the outside and I can move it normally. My problem is after standing/walking for more than 10 minutes. Naproxen helped me so much
It happened in the morning on stairs, and its night and i can't even walk now
Thank you for this information. Very helpful. How long on average should it take for a sprained ankle to heal?
5 months
@@laziomorphine2366 i wish...mine still hurts :(
How is your ankle now? It can heal completely in 2 weeks or less. Or it could remain injured for life. Let me know if you need help.
@@AceCorr hi, it's a bit swollen a lot of time. It hurts quite a bit of the time. I just ignore it as much as I can.
I sprained it a few years ago.
@@tonimoraful Please let me know if you are interested in getting fully healed. You will need to do extensive rehab. Just doing the RICE protocol will not work.
Exercise tips for C Shape Scoliosis Recovery ✋
You gentlemen are hilarious.
Ok is this a challenge?, plantar Fasciitis, bunion with toe sidways, sprained ankle, all on the same foot. Help. The intense burn on that foot starts about 15 minutes of walking through the house. I cant walk my dog anymore and here came the extra weight. Help plz ty
Have you recovered? I sprained my ankle 9 months ago, I still can’t walk properly. Or stand longer than 20 minutes without burning and further hurting my tendons. Dr says no broken bones but time doesn’t seem to help
I'm so sick and tired of my ankles! Just yesterday I was helping a friend in treating her ankle and then I left to play soccer and injured my left ankle...AGAIN! I injured it back in october 2020...(I take recovery seriously cause i had multiple sprains on my right ankle) went to the physio took a lot of rest, worked on my ankle for months. Played in January again did not feel 100% so took more time off till April felt better....and was finally able to play in August after the resitrictions...2 games in my ankle hurts the same as it did back in october. Should just quit the sport.
Do you only have ligament tears or fracture as well?
Im literally in the same bot rn😢 did you end up quitting?? I’m trying to decide myself this is my 6th time spraining my right ankle over the last couple of years playing :(
@@marianagutierrez6891 Hey! Although I haven't been playing regularly, I haven't quit. I played 2 days ago and my ankle hurts! It was also swollen....the games aren't that intense but there are still instances where I do get challenged on the ball.
I wouldn't advise you to quit just yet. Take some time off....and work on ankle rehabilitation and recovery at home and even go for physiotherapy. If all that doesn't help get the surgery. I am thinking of getting surgery done maybe end of this year.
I can't do my Ws
I'll tell you now - No amount of physio will mend a full rupture of your ligaments 😅 after 5 years of regular sprains and much physio, I had enough and demanded a MRI. 3 surgeries and 5 years later - I am all good. 👍👌🤞❤️NHS❤️
Can an x-ray shpw ruptured ligaments? Still have some pain after 5 months
@@yellowberrypie I don't believe they do as xray looks at bone and I had 2 xrays before they committed to an MRI.. It can take months for it to heal, but just keep an eye on stability. I kept spraining mine so much.
watching this with day 4 sprained ankle 😩
Same I sprained my ankle badly 4 days ago 😣
Day 2 for me...what have you found to be the most helpful so far?
@@sonxgoku7555 yikes, day 2 for me... what has helped you so far?
@@winterwunderland well I can’t put any pressure on it at all , can’t walk or drive it’s so annoying , having to hop and use crutches urgh
@@sonxgoku7555 I swear that sucks!
my ankles aren't even sprained they just hurt 😂
Is it just me... or is that Norm Macdonald's voice
I sprained my ankle because I tried to make A, I, and O. 😐
R.I.C.E? Where does this fit in the equation? I sprained my right ankle last night at the dog park.
I am not an expert, but I have sprained my ankle several times. I did RICE for the first two or three days, then started exercising it when I could tolerate it. It hurt way too much to exercise it at first, but you want to start exercising it as soon as you can so it doesn't get stiff.
Basketball players
🏀
Love your name!
volleyball
It hurt when I do the Alphabet
You guys need TikTok
What’s this “good ankle” you speak of??
My anky hurty
Ah my ankle hurts and i soiled my pants
Poopoo