This is SO helpful! I’ve sprained my ankle twice and this is the quickest method, I’m up in a blink of an eye, doctors always tell you to rest 1 to 2 weeks, like I can’t put my life on hold for that long! Lmao
Good information but bad title. As a former Division 1 coach and athlete, All-American and MD, dealing with many injuries as a practicing emergency physician and coach... I want to stress that the first 24 hours RICE is absolutely needed. During the 1st 24-48 hours, severe swelling can worsen and even compromise the neurovascular status of your ankle, leading to serious consequences including surgery. To minimizing the swelling by icing and elevating in the initial stage, where an occult fracture or torn ligament may actually still be bleeding is huge. Compression at this initial stage when things are continuing to swell can negatively effect blood supply and further compromise the well being of your extremity, at worst leading to compartment syndrome. So I would point out that elevation, if you have seen and followed up a lot of injuries, does a ton, whereas compression can be deleterious. If you wrap, just check frequently and loosen up if needed. For ongoing swelling after that, TED hose and other devices, including appropriately fitted ace wraps, can keep edema out of the feet if unable to elevate. As for elevation, do this as often as possible but this does not mean that you are not supposed to be up walking around as able. I very much agree with the author of this post that getting up and active after the first 24 to 48 hours is very important. This holds true for shoulder injuries, elbow injuries, knee and ankle injuries, etc. (not to mention post-op patients) You do not want a frozen joint as the required healing time and rehabilitation can be far worse than the initial injury. I usually tell people to focus on the rest, ice and elevation in the first 24 hours after an injury if not 48. After that using the extremity as able is paramount to healing. For ankle sprains I will have them initially wear a gelsplint or aircast and bear weight as able for minor injuries. For severe injuries who cannot bear weight I usually have them use crutches and wear the splint inside of their shoe, advancing weight-bearing as able until they can walk with a relatively normal gait without the crutches. Then I usually have them use the splint until the pain and swelling has improved to a point of where they do not need the splint to walk with a normal gait. Range of motion exercises after the first 24 hours is very important as well. Plantarflexion dorsiflexion and other range of motion activities are beneficial. After the first 24 to 48 hours I often ask my patients to then start alternating and eventually switch to heat as once the initial acute injury and swelling stops, nutrient rich blood full of healing chemicals, antioxidants, etc. can help the process move along the way our body was designed to heal. Nice video, good information. What I would end with saying is this, it is usually somewhere in between where the answer lies. People that say never ice and never use anti-inflammatories are incorrect. People that say always rice, are also incorrect. Nice job of pointing out that the proper way involves both. Avoiding narcotics if able is always wise, as they are inferior to anti-inflammatories in studies, and have numerous side effects such as severe constipation, greater risk of falls, addiction, etc. After the first couple days Tylenol, or just tolerating some acceptable pain, is a reasonable option. Happy healing!
sprained my ankle 3 times and rolled it again but didn't sprain it but I lost all my tricks for like 2 weeks now just now getting tre flips and other bigger tricks back skatings a bitch sometimes.
+Advil AM was moshing during the Foals show in phoenix on a few nights ago and someone shoved me while someone's foot was firmly planted on my right foot. Can hardly put any pressure on it, been 2 days, got x-rays no fractures. Really hoping the ligament wasn't torn too bad as I wait tables for a living. Really sucks taking a week off of work...Glad to know that I should get back to using it as soon as it feels good.
+spoocyguy I sprained my ankle at the Bouncing Souls show last week in SF. I got pushed over in the pit and three guys fell on top of me. Spent the rest of the show in the balcony with an ice pack next to a guy nursing a busted knee. I think this guy's advice is right on. I've been doing RICE for five days and the ankle is all frozen in place and not reducing swelling at all. Going to mix it up a bit with PT and heat.
i sprained my ankle for the first time ever 2 days ago and i cant believe how horrible this has been! And your video raised some really great points for recovery that i never considered before. Thank you!!!
NKsupreme just rolled my ankle pretty bad and I can tell you without medical insurance I am not going to be seeing a doctor do you know how much they charge for X-rays and all that? Thousands! It's absurd!!!
Pretty much. RICE is an extremely old method-like you said, 200 years old. Do you think that they came up with the best possible healing technique 200 years ago? RICE is good for major sprains and to the point where you can’t walk. After you can bear the pain of walking however, RICE only slows down the healing process. Do you see rehab patients icing and sitting around all day? No, they walk and use physical therapy to get back into their biomechanics. Muscle fibers build by exercise. Your body swells your foot on purpose. Why would your own body try to hurt you? It’s the natural process, and RICE goes against it. Like the trainer said, icing and resting makes it frozen and takes longer to get back to regular condition. This is what I think, take it how you like, cheers mate.
@@kidev7446 so, how can i say ... RICE is the only method to use, because basically its the only one good for you. Rest is crucial if you dont want back pain for years, ice will make the inflammation go down drastically. Compression will put your ankle in the good position to rest and put the fête up will réduce the pain because of the blood pressure. This method will not make your recover taking more Times. It sound to me like « i Broke my are but i will not heal it with a planter on it because it will tale more long time to heal »
@@laurenthendrickx1808 yes you’re right but you see back pain is different than an ankle sprain, and I’m talking about the recovery process AFTER you don’t feel pain anymore and you can walk without wincing.
@@kidev7446 Well said man! Its actually quite common to see that mainstream doctors advice can be outdated, or not the best. Think of doctors prescribing xanax and antidepressants for people with anxiety or depression. There's studies that show how physical exercise and sports can really help anxiety. Same goes for meditation and prayer (there are studies on this too). I have anxiety and have taken medications and tried alternative methods and found that the doctors advice can be WRONG. But pharmaceutical companies need to make money, right? Basically, mainstream doctors can be wrong, don't assume they are right, we should all learn to think outside the overton window. It's a shame that not everyone is blessed like us and sees this.
Hi, medical student here. Although I understand the point you are trying to make with the ice it's not quite true that icing the sprain is trying to reduce inflammation. The purpose of the ice is two-fold: the first is to reduce swelling (oedema) by means of peripheral vasoconstriction (that is all the vessels in the area constrict meaning that there is a reduced build up of fluid in the injured tissue) and secondly the ice has an analgesic effect (pain-relieving). The premise behind reducing swelling first and foremost is that swelling of the area around the injured tissue actually applies pressure on the injury and not only makes it more painful but also hampers the motion of the sprained ankle slows the recovery time as much of the cell damage that occurs in a swollen area can hamper the tissue healing process. All the other components of RICE also have the common aim to reduce swelling in the area by means of compression and elevation of the injured ankle
Use ice dude. Use ice for 2 or 3 days, and not a bag of ice. Buy a cooler fill it with ice, and put ur foot in it if its too swollen. However, after that you should stop using ice because it can cause atrophy to your foot; but as long as its swollen use ice. Furthermore, If its too bad of a sprain it may be fractured like mine, therefore, the only thing that will work, if it is fracture, is not moving it until it heals. You may have to go to the doctor to buy a boot. The less u move it and the more pressure u keep off of it the better. Every situation is different. I have a high ankle sprain with a chipped hairline fracture at the moment and any movement for me is painful. Thus, Im not so sure about this video. Wait till it stops hurting and then exercises. having a week delay to see what's wrong with your foot is not gonna change the anatomy of ur foot or cause an enormous amount of scar tissue to build to the point where u cant move ur foot.
TheDrHossboss I sprained my ankle few weeks ago and iced it everyday for 15 minutes in a bucket not a ice with bag and it’s still a bit sore but I can play soccer and basketball!!! Definitely recommend using ice!
The information I have always been told is to ice for the first 1-2 days to help reduce the swelling and improve the range of motion. After 2-3 days, use a warm, moist compress for relief. I could be wrong :-)
I sprained my ankle a couple days ago, and your thoughts here make so much sense!! Why fight the body's natural ways of healing itself?! Thanks to this video, I am now finally doing the circular (with no weight) exercises with my ankle, and I can feel it loosening up!!! No doctors or anyone have told me to do that!!!
I’m so happy I stumbled upon your video when I sprained my ankle . It’s been 48 hours and I’m already walking( well limping, but it’s a huge improvement , cuz yesterday I couldn’t even put weight on my foot) I’m stretching it when I’m not walking. Keeping it elevated when I’m resting. Avoiding ice. And walking a bit around the house. I hope to recover my ability to walk normally in the next 3 days. And maybe next week I can start jogging
You just confirmed what I had been feeling in the last few days. It has been 2 week since I fell on the ice. I can almost put full pressure on it & the swelling is reduced but now my foot feels like a solid block & I was beginning to suspect that I would not restore range of motion unless I started to move it.
1st-Thank you for this video 2nd- As a nurse I've been trained and encouraged to subscribe to the RICE method, which works by the way, BUT as a person who has repeatedly sprained my ankles on both feet, on both each side of my ankle I find soaking in heat is soooooo beneficial to this type of injury. So after I sprained my ankle Tuesday night (3/14/17) I immediately started icing and elevating it, it is still so painful, I also took as much Ibuprofen as I could take, and the next night after I could put the slightest amount of pressure I soaked it in Epsom Salt for about 20-30 mins, and even though it swelled back up it felt amazing and was the first time I could walk without it wrapped. Needless to say I will be soaking again tomorrow, and I've also done the flexing and circle figures with my toes because the first couple of hours after this happened I felt it getting stiff and knew exactly what was happening. So I will be combining these techniques for myself in the future, and wilm also recommend these intergrated combination of things, alternating from ice to heat to my patients as well. Thanks again for thr insight of my belief that there is ALWAYS more than one way of doing anything for and end result, and even better results. Have a good one!
I've rolled my ankle on Friday, I was fixing my round-off and got a really high rebound I didn't expect, so I landed on my right ankle. I get sprains a lot, because my ankles are pretty loose and while this sprain wasn't as bad as my previous sprains, I thought this one healed really quickly. There's an obvious bruising and the swelling was really prominent, but I think the steps I've taken have really helped towards quick recovery. For me, the worst part is getting home, but I survived. Then I iced it for about twenty minutes to relieve the pain while resting it on a pillow, I did take Ibuprofen, but that was because I got a headache, so it wasn't intentional. I do have a compression brace/sock thing, so I wore that overnight, having my ankle propped up a little higher. I don't care if the elevation helps or not but it relieves the pressure there for me and also makes me aware that I shouldn't move it when I wake up at night. And the next day, I had to walk around a bit, which wasn't the best and it hurt a lot, but I actually think it sped up the process a lot. On Sunday, I could already walk almost entirely without limping. Today (Monday), the swelling is down and I can walk quite well, the only part that feels somewhat uncomfortable is rotating the ankle, so I will try and do some circles from time to time. I'd definitely recommend the keep active advice, that one really helps, I think.
What did you do to help the healing process? You may have said but the rest of your comment is cut off... I just sprained my ankle after tripping on my stairs, never happened to me before...
I iced it and elevated it till I went to sleep (I went home around 10pm so it didn't take very long). And then next day when I could put weight on it, I went for a short walk, despite the mild pain. It actually worked pretty well! It was pretty much painless the next day. I wrote more, but that's the short version :)
I also twisted my ankle doing a round-off! Your healing progress was very similar to mine. It was extremely painful when I injured it, as well as the day after. But using ice and keeping it elevated helped so much. I'm hoping I'll be able to safely rebound out of skills in the future. I may just practice jumping rope and building more ankle mobility. Also, I kept exercising throughout the healing process, which helped the healing process.
Have to say I watched this after I’d been using RICE method ,my girlfriend a month later did the exact same thing on her ankle ,I used heat and compression and bought her an ankle sleeve with side splints ,she has recovered way quicker.
Your videos have been genuinely helpful. I have a lot of pain after 2 weeks in the area of my anterior talofibular ligament, mild bruising, and unchanged swelling. The ER doctor did a good job identifying my problem, it was a sprain not a break. However, he wouldn't give rehab instructions or grade the injury despite my request. I'm uninsured in the coverage gap working at a non-profit. I appreciate that rehab info like this exists, since I am otherwise without advice beyond diagnosis. Good man.
I always felt that RICE was a method that actually worked against the natural human condition, never made sense to me why you would fight the body's own mechanism for healing. I actually laughed a few times during this vid, thank you. Active rest I feel is the most key thing to mention. Keeping blood moving through the joint to prevent scar tissue. Next time I sprain this severely I'll know the steps to take, after I talk to the doc of course.
@@odysseyelias3570 better now. I mostly followed physio's advice doing calf strengthening + balance work and it's something i'll add to my normal workout routine.
Was literally just walking and this happened to me. I'm on day five and still immobile. Today decided to stop with the ice and am feeling so much better. Finally able to move a bit (with crutches but still a BIG improvement) and left the house.
Thank you so much for posting this video. I tried your methods and voila! It worked!!! I especially noticed the compression in and off method especially helpful. Also heat helped much better than ice. I immersed my foot in Epsom salted hot water then did compression and release. I was walking within 16 hours.
This is the best video ever on treating sprained ankle. I usually never get sick and even if I get sick I just rest, I don't even take medicines. And that's what I am doing after spraining my ankle during tennis match.
I sprained the ankle 2 years ago. I still have issues w/ it. I had an X ray initially and they said nothing was broken. What the heck, how does it still hurt sometimes?!
Rolled my ankle about a week and a half ago and iced the living daylights out of it the first four days. The injury hurt so bad, I though I fractured it at first, but I was able to walk the next day. I did my first three mile run six days after my injury, and I ran six miles two days later. I can tell that it still feels a bit "weak" but the pain is gone for the most part. My foot was swollen, black and blue, tender, etc. RICE worked for me.
Awesome video! First one of yours I have seen and totally subbing. I am soon to start my 3rd year of medical school and thought I could throw some kudos to this video and maybe a few things for future videos. I like how you didnt totally hate on MD's, and yeah while more traditionally DO's or osteopathic practitioners have been more into this "voodoo magic" (kidding) - quite a few MD's are realizing the power of home remedies and things like that. Just not for things that can kill you. Another interesting point is that in medical school you learn the basics on healing. Basics on a few common breaks, what nerves/arteries may be involved but that is really it. I know RICE came out a while back but I'm 99% sure I read an article that the creator of it took back what he said on the matter, but it wasn't too big to deflate. R - rest is very very important. I think in your future videos be sure to specify that we rest is not only huge, but go into more detail on the pain threshold you spoke of. For instance with a sprain, is it a sharp pain? nagging pain? stretching pain? was the pain on putting weight on it? or with flexion (the freaking worst to get back). PAINKILLERS - you sorta hit home on this one b/c as a college pitcher I popped them like M&M's and it wasn't until pharm that I realized even though they state "anti-inflammatory" the amount required to actually have any significant anti-inflammatory effects far surpasses that of what we take with 1-4 tablets. Pretty much it is just stopping some pain, and in some cases clotting (aspirin) and so on. So I'm with you there, but no pain no gain. If you can deal with a little more pain (some people have a pretty low tolerance) you can get through rehab quite a bit faster. I - 100% agree on 24-48 (max 48) hours of this. Most if is for the pain as we all hate pain, and pain is such a big thing in our world that tens of thousands of people are even addicted to them (b/c they are awesome... sort of). But again, maybe go into some more detail on the type of pain. Athletes know good pain vs bad pain. We know that stiffness pain, or that sharp pain we might get on a certain rep and realize we should probably set the weight down and warm up a little more or move to something else. Too sharp of a pain can really indicate that the sprain could be more severe and warrant a little more rest and less severe rehabilitation as you know there are several types of sprains. C - This is the biggggggest thing for recovery. Inflammation is very very good. But it's biggest problem is it really gets in the way of our ROM. However, our body has this crazy need to go in like a bull in a China shop and wreck tendons/ligaments with healing, fibrose the crap out of it and call it a day (hence your scar tissue reference). I know you said for a few minutes, but have you ever tried an ankle sleeve when you sleep? Not too tight, not too lose (might wanna clarify that) and wow does it make a difference for warming that sucker up the next day. HUGE help. Compression is enough to keep the swelling in control as our body is not very good at that, and it still allows for all the good/bad guys to get in there and clean up the mess. E - goes back into compression. There is a reason if you put ur arm over your head that it'll get a little more veiny. Or if you sleep with your hand in the air, you'll wake up numb as all get out. Gravity is a total bitch. Don't underestimate elevation especially if you made the end all mistake of an ankle sprain and took your shoe off right after. I would add that immediately after a sprain ice is gigantic to prevent that bomb squad of a swollen ankle b/c once you let that happen it is a lot of extra work just to get that initial swelling down to start all over again. - Overall awesome video and I wish more trainers and medical students/doctors put the time into to learn about this b/c there is so much misinformation going on. From what I've learned from school and endless hours of reading is moving is good. Not moving is never good. An object in motion stays in motion, and that generally applies to nearly every joint injury minus bones... those guys really do need some time to heal haha. Keep up the good work and you got another sub out of me for sure!
Sprained mine on a run and I had to walk back on it for two miles in the dark. Been like a week and it still wasn't feeling right. That's why I'm here. Thanks man for the info 'n' stuff
Stumbled and fell yesterday and strained/sprained both feet and ankles and bruised legs yesterday. Not much swelling, and didn't use any ice (too cold here!). Painful, slow movements yesterday. I did take a pain pill last night to sleep but not taking any today. I can walk but painful so I am "hobbling" around the house. Just went to the post office to mail a package to my daughter and I am just moving so slowly. I think if I just keep moving it gets a little better every day. I am making grass-fed beef bone broth now in the slow cooker. I think bone broth is especially healing for everything (maybe even ligaments and bones!). I enjoyed reading this forum and all the good advice!
When you first sprain/injure something, your body becomes full of adrenaline, and doesn't care about the pain initially. When I rolled/sprained my ankle, I was able to still walk around for the rest of the day somewhat; but the next morning I couldn't put any pressure on it, or else it would hurt like heck.
@@RonM. well that would explain why i sprained my ankle and could walk normal for like 20 minutes and then slowly after i could not walk on my left foot after a certain point
My husband rolled his ankle last night playing basketball, and I was basically telling him the things you said in the video and to not follow the RICE method. He’s been acting like a big baby since he hurt it, and honestly it’s not even close to how bad yours is. He wouldn’t listen to me until I found this video! Thanks so much!!
Thanks for the information! Yesterday, I was in a trick area of a location Called Big Sur, California. You utilize a rope to get yourself down the cliffs. Well, I slipped on a boulder, immediately got hit by a rogue wave and "rolled" my ankle. Being an EMT on a 9-1-1 ambulance, I checked for deformity, weight bearing and basically the "Ottawa ankle rules".I passed, so I climbed back up the cliff and hiked back to my car. I can REALLY see how acting on the mobility is of great importance. It feels less stiff the more I move it! Thanks for the advice.
Thanks for the tips! I am a gymnast and I really want to get back to training. Lol I am so tired of doing nothing and I just sprained my ankle yesterday!
Mikki Smith hi I’m a gymnast too and I sprained it! I heard two pops and it wasn’t very painful but after the training night I can’t walk properly today and hurts when I move it sideways. X-ray showed no fractures or broken bones. Did yours heal completely? Will it sprain again in the future from now on? I don’t want to stop my training and I’m afraid if that means I’ll never be able to train again :( thank you!!
I sprained my ankle around the time this video came out -- with the protocol here I healed great. Second sprain, this time from hiking, im still refering to this golden protocol.
Sprained my ankle last night , now nearly 24hrs. No docs available but found advice below good. Ice has helped taking the swelling down and am using I’d about 20mins every hour or so and will keep this up for 48 and then go from there. Ice has helped so much and has allowed me to walk and do exercises as recommended but is simply too inflamed with out it to d any main movement
Interesting video. I've rolled and sprained my ankle multiple times over the years, and sometimes pretty severely. I've always just resumed activity as soon as possible, and I'm convinced it always healed faster. While on vacation in Ohio one year I severely rolled my ankle the day before we were scheduled to go to Six Flags amusement park. Not wanting to miss out on all the fun, I remember suffering in agony walking around all day. But you know what? It swear it healed quicker because of it. Anyways, I've always pushed through almost every injury I've ever had, skipping the ice, pills and traditional advice, and have always recovered and done well.
great vid I totally agree ive sprung my ankle and I never liked the use of ice ive always used Epsom salt and warm water and massage that worked for me along with ankle circles
Sprained my toe and did exactly this- only iced it the first 10 minutes, mostly active resting, and started flexing it as soon after I sprained it as possible (not when it was painful, ofc). It’s worked so well- three days later and a massive improvement. Only added recommendation are pain relief patches such as Selonpas! They don’t reduce inflammation, but the pain relief is huge, and they helped me a ton in speeding the healing process.
As a medical student I was always wondering the same thing. Because the issue with active rest I tried multiple times on myself. Typically, if I injured my knee and then put it at 100% rest it wouldn't be possible for me to flex the knee at all. At the same time, if after injury I actively flex and deflex it, then there is absolutely no problem with building up of edema and lacking the range of motion. Issue with NSAIDs actually makes sense as well.
grade 3 here.. twisted both sides of the ankle..2 months gone by and still cannot walk and no surgery.. i just want to fuckin walkkkkk for god sakess...
I'm definitely going to try this,I know you may not be a doctor but for everyone who has something negative to say, there others ways then just things we know. I've sprained my ankle the day before yesterday and every time I put ice on it it tends to hurt more and get stiff...
Just rolled my ankle in gravel (nasty hole in my knee now argh). After checking to make sure it wasn't deformed and that I could bear weight - my instinct was to keep it moving gently. I'm a homeopath - so I don't tend to go for conventional meds, etc. I got back into the house, and immediately put some Arnica gel on the ankle. Then washed and dressed the gash, by which time my ankle was starting to swell slightly. It's now been an hour and the swelling is reasonable - and pain is minimal. I can feel the trauma inside the main ankle bone, however. So am continuing to move it gently (and never to a point or direction it hurts; outer flexion is painful). Anyway, came across your video - and the heat makes complete sense to me! So am now sitting comfortably with a gentle heat pack on it :). It makes sense that heat only promotes the natural healing my body is already wired for. Great vid -- thanks!
I digg. Been doing these for a while but my last sprain got me too hard and i did break down for an Excedrin lol just one and im back on my normal routine :) glad you're here educating. Definitely saved the video
since I took your method on getting the ankle healed . I saw amazing results , I was using the RICE method and I felt nothing but still in pain.When I applied your method wow oh wow. this is amazing results ., The heat being applied really felt so good .Thank you so much!! :) :)
I was searching for how to heal a sore ankle . I went to my doctor they couldn't find anything so he told me to stay off it and gave me this big old boot .SMH . So I ended up coming across your channel and use your method and it work so quickly . After a week doing it . I was back in the gym working out.
Well HOLY SHIT. Turns out I have been slowing down the process by putting ice on it and the elevation doesn't do jack. NICE GOING, ME. NOW YOURE GONNA MISS YOUR TRACK MEET.
FGN Gameplay don't take everything this guy says to heart........as an athlete you might be able to afford not iceing or elevateing, but every day joe shmoe actually benefits alot from the method that has been being used for hundreds of years. claiming that all inflammation is good inflammation since its your bodies way of healing is the same as ignoreing the fact that the flu used to be almost 100% deadly, and now due to medicinal advances and more importantly better education, is hardly considered harmful. yes inflammation and pain is your bodies way of healing, and warning you not to fuck with it. no, ignoreing thousands of physicians advice in favor of this guy will not benefit you. iceing an inflamed area does not all of a sudden destroy all of the "healing nutrients" as he so elegantly put it. in fact if you use your brain instead of following blindly, you would realize that iceing an injury will cause your body to send MORE "healing nutrients" think of your heating or ac unit. when the temperature goes in the opposite direction of your desired temp, it doesn't just shut off and say eh I give up. it keeps pumping, and possibly even harder. the same can be said of anti inflammatory drugs. when was the last time you popped an ibuprofen with the thought in your head "shit I wish these lasted more than an hour, im gonna have to take more of these later for my headache" in most scenarios when you take an ibuprofen your headache is not only relieved but it also stays away. of course migraines and serious problems will persist but my point is that relieving your inflammation doesn't make your body all of a sudden forget its injured. it relieves the swelling, and allows your bodies healing processes to continue working. inflammation is great fot destroying harmful viruses and causeing pain which directs attention and warns of issues. it isn't the healing factor
+Far From Irrational, I heard the best way is to put water just enough to be intolerable for 30 seconds then do 30 seconds of ice then do that 5x because it forces good blood to be rushed and bad blood to be taken away doing it like this. The idea is to force flow increased rate of new blood with new nutrients and rebuilding tools. Some people like to take anti-inflamms over the counter and doctor prescribed because it allows them to operate at work w/o pain. Later on they get problems in other areas but you know because a doctor said this is ok to do they will take the problems that stem after as it's ok too and take whatever the doctor does to prescribe that stuff then their body goes super toxic and they prob end up dying of cancer or before or after retirement an in pain but the reality is the God will thing is all about work so if you do stuff in pain but it gets done it's ok. I'm unsure if there are more bonus points in that state but the bonus points probably only exist if you do not know the real solutions. You can say I'm wrong because I'm not a doctor but I like to do extreme activities and when I do them I don't really get pain. You know, me, myself, stuff that other people cannot actually know because they aren't inside me so other people that aren't me would think I'm wrong because I like credentials. Credentials, some people don't even get 100% on their test or know the root concepts of what they learned. They just learn how to do remembered formulas without really knowing what the formula was created like that in the first place. The people you guys prefer to listen to.
i had a complete ankle fracture and 2 ruptured ligaments, trust me the ice and elevation was an absolute necessity. My wife had a ACL ruptured and her surgeon who is the real shit (as in famous athletes fly from across the world to get him to fix them) recommended ice and elevation. In medical matters, the rule is: it depends on the case :) In my case, it allowed me to sleep at night (alongside a shit ton of weed)
Anthony Abelardo physiology you need about 20 to 30 minutes to get good constriction of the blood vessels. it takes about 2 hours to return to normal. hence why it is recommended to ice 20-30 minutes every 2 hours.
From fellow Rolfers who've had prolotherapy on hypermobile shoulder ligaments (it dislocated easily) and another with a weak SI joint ligament on the right, they described it as using D5W (dextrose 5% in saline) and lidocaine. Injecting it into a site does trigger inflammation (with the lidocane blocks) and supposedly causes scar tissue to be laid down. For those areas with loose ligaments, this acts like Lime juice "cooking" the seafood in cerviche. The ligaments (and a lot of everything else) tighten up. Then you have someone like me do very heavy manipulation on the area to loose what's supposed to move and leave what's not supposed to move alone. It's a great way to non-surgically correct stuff like this. The problem is finding a DO in your area that does it.
Me too just a slip .... Bang! A sharp pain at the moment, started to sweating n normal at the next moment. In the evening.... Swelling... At hospital the big bandage ... Two weeks after, ankle shoe... A month passed not yet recovered... Very depressed...
Great video man, I just rolled my ankle tonight riding my bike. I haven't rolled it this bad in years so I'm taking time to do lots of research and watch youtube videos. It's very interesting what you said about the ice, I actually see another video about not icing sprains in the related videos so i'll have to watch that next. I think i'm going to keep doing ice water soaks for the first 24-48 hours because like you said the pain is very bad but I will have to try staying off the ice after that and hopefully you are right.
So basically this is just for mild sprains? Figures. Grade 3 sprains don't work w/ this method. Also I'm at the physiotherapist so he knows what he says. Do ice AND heat. Rotate between ice and hot water, it's an incredible method.
I sprained my ankle a week ago, was still swollen yesterday following RICE + Ibuprofen for a week (I was still using ice, which was probably wrong). Watched this video, dropped Ibuprofen, did lots of rotations, stretches and short sessions of high compression to push fluid out and allow new in. Did a bit of elevation as well. Swelling down today, so I did a bucket of hot water as well. So far this advise has helped me do more in 1 day than the whole previous week. Might be coincidence, but I don't think so.
Use ice right after the injury for maximum 10-20 minuttes. Then compress it. Wear the compression for around 3 hours and take it off again. Try to move your ankle while it is elevated, but be carefull. Walking while it hurts a bit shouldn't stop you from going to the bathroom, but be carefull since your foot is really stiff. Now you need to put compression on before you sleep, it should not be too tight and only slightly hold your ankle in the right alignment. The day after, you need to start moving. Try to lightly walk on it (maby not dependig on how severe the sprain is) and move it CAREFULLY around.
Dang, I've been icing my ankle for a little over a week now after spraining it in basketball. It's still quite stiff, but I've actually started trying to play basketball about 2 days ago. I'm jogging now. I try to put as much weight on it as I can. Is this okay?
Enduro Riders ---> 1) This clown is not a doctor. 2) He does not have adequate knowledge on physiology to know what the body is doing or how long it does it. 3) He is just flat out giving out incorrect advise with out any training, license, or degree by a governing board. Don't be a fool and listen to this charlatan because he filmed this video from a room with fitness equipment.......but you can do what you want. If I were you I would just forget you saw this video.
Joynel Bonet Delgado ---> Enduro Rider is stating that this video is good advise then medical advice regarding this subject is incorrect. Please read the thread before commenting.
Dr. Gabe Mirkin, who was the pioneer of the RICE protocol has recently recanted his recommendation. He says RICE was not based on science but on his idea that having seen an accident where an arm was severed, but kept on ice and reattached, he speculated rest, ice was needed for sprains, strains, etc and added Compression and Elevation to make it an easily remembered mnemonic. He says the studies now show; movement within the range of motion without pain, heat is ok.
I instinctively did this.. the excursions after .. the heat and compressions.. I dance a lot and knew I needed to stretch and bend my ankle GENTLY.. It is still purple but I can walk normally without pain after the second day.. I still baby it a little but I'm 61 so I know how to pace myself as I get older.. thanks for your sage advice ;)
I don't want to jump to any conclusions in case somebody makes a bad call, but I think this actually really works, I only had Ice on it for 20 minutes after it happened, but I stuck with the pain, gave it some rest, did mild mobility exercises and my foot healed in a mere five days, I just woke up and I could walk on it properly, it's pretty crazy. I did have a more severe sprain that was actually a fracture too at the start of the year, the tendons actually ripped the bone off, it was extremely painful so I put ice on it frequently, but it did take at least a month and a half to heal.
I have always argued that ice will delay the healing process, since it slows inflammation! I just broke my ankle last week, still can't put a lot of pressure on it. Great video!
Spell the ABCs with your big toe was advice I got from a pro athlete. It helped it to heal faster. It activates more than just right n left circles. Think about a B or D you have half circle and a line and have to do controlled stops,V you plant and flex from left to right and if you want can return right to left, you can do upper and lower case. For me it helped big time! I was back hiking in a week
![[RECOVER FASTER!] How To Treat Your Ankle Sprain At Home!](http://i.ytimg.com/vi/_6hjIWhB8Yc/mqdefault.jpg)
![[RECOVER FASTER!] How To Treat Your Ankle Sprain At Home!](/img/tr.png)
Hands up if you're ankle is sprained right now and you seek TH-cam advice instead of seeing a doctor! awesome advice man.
well you can treat a sprained ankle by yourself it's not hard...but if you want to visit a therapist it's up to you
Avi Dha
Avi Dhanji I'm crying but this made me laugh a bit.. thanks
I have never gone to the doctor for it. I just wear a brace for a day or two after and then i have been fine.
Not rreally. Doctors can't do anything fo ryou if you have a sprained ankle.
Anybody else watching this with a sprained ankle? Lol
Me.minor strain 2 hours ago
I literally just sprained mine during basketball
sprained mine running stepped on a hardened dirt. :( LOL
Ali Alkaabi me boi!!!!
DaEpicKiller
This is SO helpful! I’ve sprained my ankle twice and this is the quickest method, I’m up in a blink of an eye, doctors always tell you to rest 1 to 2 weeks, like I can’t put my life on hold for that long! Lmao
where my soccer players at
Here Lol
🤷🏼♂️
Checking in
Hey
🤘🏾
basketball, anyone?
Ben F. Skating me
Dunked that bitch and pulled a d rose
Yep
I was doing a drill and stopped too hard and my ankle kind of rolled😑 always happens to me
Lapaiboi lol
Good information but bad title. As a former Division 1 coach and athlete, All-American and MD, dealing with many injuries as a practicing emergency physician and coach... I want to stress that the first 24 hours RICE is absolutely needed. During the 1st 24-48 hours, severe swelling can worsen and even compromise the neurovascular status of your ankle, leading to serious consequences including surgery. To minimizing the swelling by icing and elevating in the initial stage, where an occult fracture or torn ligament may actually still be bleeding is huge. Compression at this initial stage when things are continuing to swell can negatively effect blood supply and further compromise the well being of your extremity, at worst leading to compartment syndrome. So I would point out that elevation, if you have seen and followed up a lot of injuries, does a ton, whereas compression can be deleterious. If you wrap, just check frequently and loosen up if needed. For ongoing swelling after that, TED hose and other devices, including appropriately fitted ace wraps, can keep edema out of the feet if unable to elevate. As for elevation, do this as often as possible but this does not mean that you are not supposed to be up walking around as able. I very much agree with the author of this post that getting up and active after the first 24 to 48 hours is very important. This holds true for shoulder injuries, elbow injuries, knee and ankle injuries, etc. (not to mention post-op patients) You do not want a frozen joint as the required healing time and rehabilitation can be far worse than the initial injury. I usually tell people to focus on the rest, ice and elevation in the first 24 hours after an injury if not 48. After that using the extremity as able is paramount to healing. For ankle sprains I will have them initially wear a gelsplint or aircast and bear weight as able for minor injuries. For severe injuries who cannot bear weight I usually have them use crutches and wear the splint inside of their shoe, advancing weight-bearing as able until they can walk with a relatively normal gait without the crutches. Then I usually have them use the splint until the pain and swelling has improved to a point of where they do not need the splint to walk with a normal gait. Range of motion exercises after the first 24 hours is very important as well. Plantarflexion dorsiflexion and other range of motion activities are beneficial. After the first 24 to 48 hours I often ask my patients to then start alternating and eventually switch to heat as once the initial acute injury and swelling stops, nutrient rich blood full of healing chemicals, antioxidants, etc. can help the process move along the way our body was designed to heal. Nice video, good information. What I would end with saying is this, it is usually somewhere in between where the answer lies. People that say never ice and never use anti-inflammatories are incorrect. People that say always rice, are also incorrect. Nice job of pointing out that the proper way involves both. Avoiding narcotics if able is always wise, as they are inferior to anti-inflammatories in studies, and have numerous side effects such as severe constipation, greater risk of falls, addiction, etc. After the first couple days Tylenol, or just tolerating some acceptable pain, is a reasonable option. Happy healing!
WiscoMD thanks for the info
WiscoMD this was useful for me too
real subtle flex lol
thank you! ughhhhhh I am not looking forward to moving it lol
Thank you so much...I appreciate this al lot
I sprained my ankle like three hours ago ☹
HeyItsMaryJane same
HeyItsMaryJane same
HeyItsMaryJane me too exactly 3 hours ago!!!
Same. 3 hours ago lol
Tank_m3_tanker sprained mine 50 minutes ago. The first day/second day is the absolute worse
how many skaters here
Haha must be a lot just rolled mine
i did it like 3 days ago and its still swollen
bruh like everyone here is for skateboarding or basketball
sprained my ankle 3 times and rolled it again but didn't sprain it but I lost all my tricks for like 2 weeks now just now getting tre flips and other bigger tricks back skatings a bitch sometimes.
fox bodys and mustangs me. I went down a 4 stair... I thought I was jaws
Anyone else here has a sprained ankle besides me?
i got one now. gonna try his method. hope for the best
+Advil AM was moshing during the Foals show in phoenix on a few nights ago and someone shoved me while someone's foot was firmly planted on my right foot. Can hardly put any pressure on it, been 2 days, got x-rays no fractures. Really hoping the ligament wasn't torn too bad as I wait tables for a living. Really sucks taking a week off of work...Glad to know that I should get back to using it as soon as it feels good.
+spoocyguy I sprained my ankle at the Bouncing Souls show last week in SF. I got pushed over in the pit and three guys fell on top of me. Spent the rest of the show in the balcony with an ice pack next to a guy nursing a busted knee.
I think this guy's advice is right on. I've been doing RICE for five days and the ankle is all frozen in place and not reducing swelling at all. Going to mix it up a bit with PT and heat.
i do
I was dunking on a basketball goal and stepped halfway off my driveway when i landed. Was in pain to say the least
Rolled my ankle skateboarding, really helpful video thanks
Lorenzo L. holy fuck you are from the Revive video xD You also googled this shit xD
WtfSkarner which revive video ?
Lorenzo L. oh wait maybe it was a major video
WtfSkarner it can be, I also comment on their videos
I rolled my ankle skateboarding to but Idk
I twisted my ankle and have basketball tryouts in 4 days. I'm praying for guidance
Rhett Wunder did you make it?
Anton De Joya LMAO
Yo, give us an update...
He got cut for sure
Yeahhh he most deff ain’t make the team😭
Anybody watching this with sprained ankle in 2020
Meee, skateboarding trick down 2 stair miss stepped and now im bored AF at home playing skater XL 24/7 a day.... 🛹
i sprained my ankle for the first time ever 2 days ago and i cant believe how horrible this has been! And your video raised some really great points for recovery that i never considered before. Thank you!!!
lovepink358 has it healed ? And how is it so far ?
Has your ankle healed?
Has your ankle healed after 7 years?
When you can't see a doctor because you don't have medical insurance, so you're stuck here taking youtube advice 😂 great video btw
NKsupreme just rolled my ankle pretty bad and I can tell you without medical insurance I am not going to be seeing a doctor do you know how much they charge for X-rays and all that? Thousands! It's absurd!!!
America hey lol
Me
I feel it:/
😂😂😂😂
I guess it will work out
So you're sayin all those doctors around the world basically don't know what they're doing since like 200 years or so?
Pretty much. RICE is an extremely old method-like you said, 200 years old. Do you think that they came up with the best possible healing technique 200 years ago? RICE is good for major sprains and to the point where you can’t walk. After you can bear the pain of walking however, RICE only slows down the healing process. Do you see rehab patients icing and sitting around all day? No, they walk and use physical therapy to get back into their biomechanics. Muscle fibers build by exercise. Your body swells your foot on purpose. Why would your own body try to hurt you? It’s the natural process, and RICE goes against it. Like the trainer said, icing and resting makes it frozen and takes longer to get back to regular condition. This is what I think, take it how you like, cheers mate.
@@kidev7446 so, how can i say ... RICE is the only method to use, because basically its the only one good for you.
Rest is crucial if you dont want back pain for years, ice will make the inflammation go down drastically.
Compression will put your ankle in the good position to rest and put the fête up will réduce the pain because of the blood pressure.
This method will not make your recover taking more Times.
It sound to me like « i Broke my are but i will not heal it with a planter on it because it will tale more long time to heal »
@@laurenthendrickx1808 yes you’re right but you see back pain is different than an ankle sprain, and I’m talking about the recovery process AFTER you don’t feel pain anymore and you can walk without wincing.
@@kidev7446 Well said man! Its actually quite common to see that mainstream doctors advice can be outdated, or not the best. Think of doctors prescribing xanax and antidepressants for people with anxiety or depression. There's studies that show how physical exercise and sports can really help anxiety. Same goes for meditation and prayer (there are studies on this too). I have anxiety and have taken medications and tried alternative methods and found that the doctors advice can be WRONG. But pharmaceutical companies need to make money, right? Basically, mainstream doctors can be wrong, don't assume they are right, we should all learn to think outside the overton window. It's a shame that not everyone is blessed like us and sees this.
@@kidev7446 You are right! Never use RICE! RICE sucks. You got to do close to the opposite of RICE. I used HEM and that led to complete healing.
Hi, medical student here. Although I understand the point you are trying to make with the ice it's not quite true that icing the sprain is trying to reduce inflammation.
The purpose of the ice is two-fold: the first is to reduce swelling (oedema) by means of peripheral vasoconstriction (that is all the vessels in the area constrict meaning that there is a reduced build up of fluid in the injured tissue) and secondly the ice has an analgesic effect (pain-relieving).
The premise behind reducing swelling first and foremost is that swelling of the area around the injured tissue actually applies pressure on the injury and not only makes it more painful but also hampers the motion of the sprained ankle slows the recovery time as much of the cell damage that occurs in a swollen area can hamper the tissue healing process.
All the other components of RICE also have the common aim to reduce swelling in the area by means of compression and elevation of the injured ankle
TheDrHossboss - I have no idea what to do now.
Use ice dude. Use ice for 2 or 3 days, and not a bag of ice. Buy a cooler fill it with ice, and put ur foot in it if its too swollen. However, after that you should stop using ice because it can cause atrophy to your foot; but as long as its swollen use ice. Furthermore, If its too bad of a sprain it may be fractured like mine, therefore, the only thing that will work, if it is fracture, is not moving it until it heals. You may have to go to the doctor to buy a boot. The less u move it and the more pressure u keep off of it the better. Every situation is different. I have a high ankle sprain with a chipped hairline fracture at the moment and any movement for me is painful. Thus, Im not so sure about this video. Wait till it stops hurting and then exercises. having a week delay to see what's wrong with your foot is not gonna change the anatomy of ur foot or cause an enormous amount of scar tissue to build to the point where u cant move ur foot.
Thank you, Doc. That was very helpful. I’m so bad about icing when I have an injury.
TheDrHossboss I sprained my ankle few weeks ago and iced it everyday for 15 minutes in a bucket not a ice with bag and it’s still a bit sore but I can play soccer and basketball!!! Definitely recommend using ice!
The information I have always been told is to ice for the first 1-2 days to help reduce the swelling and improve the range of motion. After 2-3 days, use a warm, moist compress for relief.
I could be wrong :-)
I sprained my ankle a couple days ago, and your thoughts here make so much sense!! Why fight the body's natural ways of healing itself?! Thanks to this video, I am now finally doing the circular (with no weight) exercises with my ankle, and I can feel it loosening up!!! No doctors or anyone have told me to do that!!!
I’m so happy I stumbled upon your video when I sprained my ankle . It’s been 48 hours and I’m already walking( well limping, but it’s a huge improvement , cuz yesterday I couldn’t even put weight on my foot) I’m stretching it when I’m not walking. Keeping it elevated when I’m resting. Avoiding ice. And walking a bit around the house. I hope to recover my ability to walk normally in the next 3 days. And maybe next week I can start jogging
You just confirmed what I had been feeling in the last few days. It has been 2 week since I fell on the ice. I can almost put full pressure on it & the swelling is reduced but now my foot feels like a solid block & I was beginning to suspect that I would not restore range of motion unless I started to move it.
1st-Thank you for this video
2nd- As a nurse I've been trained and encouraged to subscribe to the RICE method, which works by the way, BUT as a person who has repeatedly sprained my ankles on both feet, on both each side of my ankle I find soaking in heat is soooooo beneficial to this type of injury. So after I sprained my ankle Tuesday night (3/14/17) I immediately started icing and elevating it, it is still so painful, I also took as much Ibuprofen as I could take, and the next night after I could put the slightest amount of pressure I soaked it in Epsom Salt for about 20-30 mins, and even though it swelled back up it felt amazing and was the first time I could walk without it wrapped. Needless to say I will be soaking again tomorrow, and I've also done the flexing and circle figures with my toes because the first couple of hours after this happened I felt it getting stiff and knew exactly what was happening. So I will be combining these techniques for myself in the future, and wilm also recommend these intergrated combination of things, alternating from ice to heat to my patients as well. Thanks again for thr insight of my belief that there is ALWAYS more than one way of doing anything for and end result, and even better results. Have a good one!
I've rolled my ankle on Friday, I was fixing my round-off and got a really high rebound I didn't expect, so I landed on my right ankle. I get sprains a lot, because my ankles are pretty loose and while this sprain wasn't as bad as my previous sprains, I thought this one healed really quickly. There's an obvious bruising and the swelling was really prominent, but I think the steps I've taken have really helped towards quick recovery. For me, the worst part is getting home, but I survived. Then I iced it for about twenty minutes to relieve the pain while resting it on a pillow, I did take Ibuprofen, but that was because I got a headache, so it wasn't intentional. I do have a compression brace/sock thing, so I wore that overnight, having my ankle propped up a little higher. I don't care if the elevation helps or not but it relieves the pressure there for me and also makes me aware that I shouldn't move it when I wake up at night. And the next day, I had to walk around a bit, which wasn't the best and it hurt a lot, but I actually think it sped up the process a lot. On Sunday, I could already walk almost entirely without limping. Today (Monday), the swelling is down and I can walk quite well, the only part that feels somewhat uncomfortable is rotating the ankle, so I will try and do some circles from time to time. I'd definitely recommend the keep active advice, that one really helps, I think.
What did you do to help the healing process? You may have said but the rest of your comment is cut off... I just sprained my ankle after tripping on my stairs, never happened to me before...
I iced it and elevated it till I went to sleep (I went home around 10pm so it didn't take very long). And then next day when I could put weight on it, I went for a short walk, despite the mild pain. It actually worked pretty well! It was pretty much painless the next day. I wrote more, but that's the short version :)
Thanks! :-)
I also twisted my ankle doing a round-off! Your healing progress was very similar to mine. It was extremely painful when I injured it, as well as the day after. But using ice and keeping it elevated helped so much. I'm hoping I'll be able to safely rebound out of skills in the future. I may just practice jumping rope and building more ankle mobility. Also, I kept exercising throughout the healing process, which helped the healing process.
I keep re-injuring my right ankle doing around off backhand spring and coming slamming down at two sharp of angle ugh
Have to say I watched this after I’d been using RICE method ,my girlfriend a month later did the exact same thing on her ankle ,I used heat and compression and bought her an ankle sleeve with side splints ,she has recovered way quicker.
This is my first time having a sprain ankle/injury. I am very confident that I will get back to dancing shorter than the time they gave me
My competition is tmrw
It's my first time tooo
ND I sprained it today!! Idk wtf to do😭😭
Your videos have been genuinely helpful. I have a lot of pain after 2 weeks in the area of my anterior talofibular ligament, mild bruising, and unchanged swelling. The ER doctor did a good job identifying my problem, it was a sprain not a break. However, he wouldn't give rehab instructions or grade the injury despite my request. I'm uninsured in the coverage gap working at a non-profit. I appreciate that rehab info like this exists, since I am otherwise without advice beyond diagnosis. Good man.
+Matthew Kelly Glad to here that brother!
I sprained my ankle 5 hours ago.
My ankle is hella swollen. It's good to know that it's healing :) thanks for this video!
I always felt that RICE was a method that actually worked against the natural human condition, never made sense to me why you would fight the body's own mechanism for healing. I actually laughed a few times during this vid, thank you.
Active rest I feel is the most key thing to mention. Keeping blood moving through the joint to prevent scar tissue. Next time I sprain this severely I'll know the steps to take, after I talk to the doc of course.
anyone watching this with a sprained ankle in 2019?
*help*
Yup✋
Present! ✋ Fell funky while bouldering this weekend. I see you posted a month ago - how's your leg/ankle doing?
@@abigailcollins8999 no! Get well soon! Mine is a lot better approaching 8 weeks. No bones broken & grade 2!
Mereana Wi how are you now?
@@odysseyelias3570 better now. I mostly followed physio's advice doing calf strengthening + balance work and it's something i'll add to my normal workout routine.
Was literally just walking and this happened to me.
I'm on day five and still immobile. Today decided to stop with the ice and am feeling so much better.
Finally able to move a bit (with crutches but still a BIG improvement) and left the house.
Thank you so much for posting this video. I tried your methods and voila! It worked!!! I especially noticed the compression in and off method especially helpful. Also heat helped much better than ice. I immersed my foot in Epsom salted hot water then did compression and release. I was walking within 16 hours.
This is the best video ever on treating sprained ankle. I usually never get sick and even if I get sick I just rest, I don't even take medicines. And that's what I am doing after spraining my ankle during tennis match.
I sprained the ankle 2 years ago. I still have issues w/ it. I had an X ray initially and they said nothing was broken. What the heck, how does it still hurt sometimes?!
Well did u try to look for muscle damage?
I don't know. I just went to the Emergency room when it happened and that was all they told me. I don't know anything beyond that.
might have been ur growth plate i did that last year and nothing was on the xray but they looked closer and saw that the growth plate was broken
FesliyanStudios Ligament damage won't show up on an x-ray
Is there any way to look for ligament damage?
Rolled my ankle about a week and a half ago and iced the living daylights out of it the first four days. The injury hurt so bad, I though I fractured it at first, but I was able to walk the next day. I did my first three mile run six days after my injury, and I ran six miles two days later. I can tell that it still feels a bit "weak" but the pain is gone for the most part. My foot was swollen, black and blue, tender, etc. RICE worked for me.
***** It was pretty bad. Swollen, black red and blue, and I couldn't bear weight on it. Advil and massive amounts of icing did the trick for me.
Awesome video! First one of yours I have seen and totally subbing. I am soon to start my 3rd year of medical school and thought I could throw some kudos to this video and maybe a few things for future videos. I like how you didnt totally hate on MD's, and yeah while more traditionally DO's or osteopathic practitioners have been more into this "voodoo magic" (kidding) - quite a few MD's are realizing the power of home remedies and things like that. Just not for things that can kill you. Another interesting point is that in medical school you learn the basics on healing. Basics on a few common breaks, what nerves/arteries may be involved but that is really it. I know RICE came out a while back but I'm 99% sure I read an article that the creator of it took back what he said on the matter, but it wasn't too big to deflate.
R - rest is very very important. I think in your future videos be sure to specify that we rest is not only huge, but go into more detail on the pain threshold you spoke of. For instance with a sprain, is it a sharp pain? nagging pain? stretching pain? was the pain on putting weight on it? or with flexion (the freaking worst to get back). PAINKILLERS - you sorta hit home on this one b/c as a college pitcher I popped them like M&M's and it wasn't until pharm that I realized even though they state "anti-inflammatory" the amount required to actually have any significant anti-inflammatory effects far surpasses that of what we take with 1-4 tablets. Pretty much it is just stopping some pain, and in some cases clotting (aspirin) and so on. So I'm with you there, but no pain no gain. If you can deal with a little more pain (some people have a pretty low tolerance) you can get through rehab quite a bit faster.
I - 100% agree on 24-48 (max 48) hours of this. Most if is for the pain as we all hate pain, and pain is such a big thing in our world that tens of thousands of people are even addicted to them (b/c they are awesome... sort of). But again, maybe go into some more detail on the type of pain. Athletes know good pain vs bad pain. We know that stiffness pain, or that sharp pain we might get on a certain rep and realize we should probably set the weight down and warm up a little more or move to something else. Too sharp of a pain can really indicate that the sprain could be more severe and warrant a little more rest and less severe rehabilitation as you know there are several types of sprains.
C - This is the biggggggest thing for recovery. Inflammation is very very good. But it's biggest problem is it really gets in the way of our ROM. However, our body has this crazy need to go in like a bull in a China shop and wreck tendons/ligaments with healing, fibrose the crap out of it and call it a day (hence your scar tissue reference). I know you said for a few minutes, but have you ever tried an ankle sleeve when you sleep? Not too tight, not too lose (might wanna clarify that) and wow does it make a difference for warming that sucker up the next day. HUGE help. Compression is enough to keep the swelling in control as our body is not very good at that, and it still allows for all the good/bad guys to get in there and clean up the mess.
E - goes back into compression. There is a reason if you put ur arm over your head that it'll get a little more veiny. Or if you sleep with your hand in the air, you'll wake up numb as all get out. Gravity is a total bitch. Don't underestimate elevation especially if you made the end all mistake of an ankle sprain and took your shoe off right after. I would add that immediately after a sprain ice is gigantic to prevent that bomb squad of a swollen ankle b/c once you let that happen it is a lot of extra work just to get that initial swelling down to start all over again.
- Overall awesome video and I wish more trainers and medical students/doctors put the time into to learn about this b/c there is so much misinformation going on. From what I've learned from school and endless hours of reading is moving is good. Not moving is never good. An object in motion stays in motion, and that generally applies to nearly every joint injury minus bones... those guys really do need some time to heal haha. Keep up the good work and you got another sub out of me for sure!
Sprained mine on a run and I had to walk back on it for two miles in the dark. Been like a week and it still wasn't feeling right. That's why I'm here. Thanks man for the info 'n' stuff
I sprained my ankle 3 days back :( when can I start hard core workout ? I am missing my gym :(
Me too
loll
Did mine at the gym going hard and foot got caught on a step uo bam
More like 3 years ago
Stumbled and fell yesterday and strained/sprained both feet and ankles and bruised legs yesterday. Not much swelling, and didn't use any ice (too cold here!). Painful, slow movements yesterday. I did take a pain pill last night to sleep but not taking any today. I can walk but painful so I am "hobbling" around the house. Just went to the post office to mail a package to my daughter and I am just moving so slowly. I think if I just keep moving it gets a little better every day. I am making grass-fed beef bone broth now in the slow cooker. I think bone broth is especially healing for everything (maybe even ligaments and bones!). I enjoyed reading this forum and all the good advice!
How come when I first sprained my ankle I could walk but after waking up it feels like hell 😭
When you first sprain/injure something, your body becomes full of adrenaline, and doesn't care about the pain initially. When I rolled/sprained my ankle, I was able to still walk around for the rest of the day somewhat; but the next morning I couldn't put any pressure on it, or else it would hurt like heck.
@@RonM. well that would explain why i sprained my ankle and could walk normal for like 20 minutes and then slowly after i could not walk on my left foot after a certain point
my guess is b/c inflammation hasn't set in so that swelling isn't putting pressure on ur nerves. but i really dont know but i like guessing = P
adrenaline
Happened same to me !
My husband rolled his ankle last night playing basketball, and I was basically telling him the things you said in the video and to not follow the RICE method. He’s been acting like a big baby since he hurt it, and honestly it’s not even close to how bad yours is. He wouldn’t listen to me until I found this video! Thanks so much!!
Great video. I just badly sprained my ankle playing basketball. This is very helpful
Thanks for the information! Yesterday, I was in a trick area of a location Called Big Sur, California. You utilize a rope to get yourself down the cliffs. Well, I slipped on a boulder, immediately got hit by a rogue wave and "rolled" my ankle. Being an EMT on a 9-1-1 ambulance, I checked for deformity, weight bearing and basically the "Ottawa ankle rules".I passed, so I climbed back up the cliff and hiked back to my car. I can REALLY see how acting on the mobility is of great importance. It feels less stiff the more I move it! Thanks for the advice.
Thanks for the tips! I am a gymnast and I really want to get back to training. Lol I am so tired of doing nothing and I just sprained my ankle yesterday!
Mikki Smith hi I’m a gymnast too and I sprained it! I heard two pops and it wasn’t very painful but after the training night I can’t walk properly today and hurts when I move it sideways. X-ray showed no fractures or broken bones. Did yours heal completely? Will it sprain again in the future from now on? I don’t want to stop my training and I’m afraid if that means I’ll never be able to train again :( thank you!!
Gymnastics injuries are the worst! I twisted my ankle during my tumbling class and hope I can get back to it soon.
I sprained my ankle around the time this video came out -- with the protocol here I healed great.
Second sprain, this time from hiking, im still refering to this golden protocol.
Sprained my ankle from an intense sleeping session, gotta stop overdoing it😧
Sprained my ankle last night , now nearly 24hrs. No docs available but found advice below good. Ice has helped taking the swelling down and am using I’d about 20mins every hour or so and will keep this up for 48 and then go from there. Ice has helped so much and has allowed me to walk and do exercises as recommended but is simply too inflamed with out it to d any main movement
I sprained my ankle at gymnastics yesterday and now have gymnastics for 4 hours today... this better work!
Eliska did it work
Interesting video. I've rolled and sprained my ankle multiple times over the years, and sometimes pretty severely. I've always just resumed activity as soon as possible, and I'm convinced it always healed faster. While on vacation in Ohio one year I severely rolled my ankle the day before we were scheduled to go to Six Flags amusement park. Not wanting to miss out on all the fun, I remember suffering in agony walking around all day. But you know what? It swear it healed quicker because of it. Anyways, I've always pushed through almost every injury I've ever had, skipping the ice, pills and traditional advice, and have always recovered and done well.
Sprained my foot at night out, hitting dance floor, for second thought snapped it off
Sprained my ankle 3 weeks ago. Been doing physical therapy. Got better and yesterday that pain came back. Ugh so aggravating.
great vid I totally agree ive sprung my ankle and I never liked the use of ice ive always used Epsom salt and warm water and massage that worked for me along with ankle circles
I have an spraind foot so I will try this
Sprained my ankle yesterday, I was in the woods and I had to walk a mile to get home. I hope that this will help
Thanks man! It actually feels a lot better now.
how are you able to stand
Duh, maybe because he has no more swelling and he did it a week ago doii. Seriously?
lol right
U should still be able to stand with a rolled ankle
Kunal Patel Sprained mine a month ago and still find it hard to stand. It depends on the severity of the sprain
Nick Larsen depends on how hard you sprained it.
Thankyou for this video. Just passed the 24 hour mark, feeling bit restless as not used to staying put. Hope to feel better soon
Shouts to all my volleyball players in rehab.
yessir
Bloody stepped on someone’s leg coming down from a spike🤦🏽♂️
Paulsicles my ankle popped three times while falling down lol
Sprained my toe and did exactly this- only iced it the first 10 minutes, mostly active resting, and started flexing it as soon after I sprained it as possible (not when it was painful, ofc). It’s worked so well- three days later and a massive improvement. Only added recommendation are pain relief patches such as Selonpas! They don’t reduce inflammation, but the pain relief is huge, and they helped me a ton in speeding the healing process.
"I find the R.I.C.E. method ineffective" *takes the ice off my foot and removes the pillow underneath it* opps
As a medical student I was always wondering the same thing. Because the issue with active rest I tried multiple times on myself. Typically, if I injured my knee and then put it at 100% rest it wouldn't be possible for me to flex the knee at all. At the same time, if after injury I actively flex and deflex it, then there is absolutely no problem with building up of edema and lacking the range of motion. Issue with NSAIDs actually makes sense as well.
What if the injury is a 3 grade one, would this still work?
No you need surgery
Luiz Lara I have a grade 3 too but the doctor said nothing about surgery
grade 3 here.. twisted both sides of the ankle..2 months gone by and still cannot walk and no surgery.. i just want to fuckin walkkkkk for god sakess...
Asad Babar ask for crutches
i revovered from grade 3 in a month
I'm definitely going to try this,I know you may not be a doctor but for everyone who has something negative to say, there others ways then just things we know. I've sprained my ankle the day before yesterday and every time I put ice on it it tends to hurt more and get stiff...
Yep me 🐻
Fell over my flip flops putting kids bath on 🛀🏼. Ouchhhhh. Thanxxs. Was trying not to move it u make more sense than the hospital advice 🙌🏽
Just rolled my ankle in gravel (nasty hole in my knee now argh). After checking to make sure it wasn't deformed and that I could bear weight - my instinct was to keep it moving gently. I'm a homeopath - so I don't tend to go for conventional meds, etc. I got back into the house, and immediately put some Arnica gel on the ankle. Then washed and dressed the gash, by which time my ankle was starting to swell slightly. It's now been an hour and the swelling is reasonable - and pain is minimal. I can feel the trauma inside the main ankle bone, however. So am continuing to move it gently (and never to a point or direction it hurts; outer flexion is painful). Anyway, came across your video - and the heat makes complete sense to me! So am now sitting comfortably with a gentle heat pack on it :). It makes sense that heat only promotes the natural healing my body is already wired for. Great vid -- thanks!
gotta work 9-4 at a job where i'm on my feet the whole time in 2 days... wish me luck
Did it heal in 2 days
I digg. Been doing these for a while but my last sprain got me too hard and i did break down for an Excedrin lol just one and im back on my normal routine :) glad you're here educating. Definitely saved the video
This has truly help me . Thank you
since I took your method on getting the ankle healed . I saw amazing results , I was using the RICE method and I felt nothing but still in pain.When I applied your method wow oh wow. this is amazing results ., The heat being applied really felt so good .Thank you so much!! :) :)
Kelia J Hey, are you searching for "how treat sprained ankle"????? Google it moorack fast ankle miracle
I was searching for how to heal a sore ankle . I went to my doctor they couldn't find anything so he told me to stay off it and gave me this big old boot .SMH . So I ended up coming across your channel and use your method and it work so quickly . After a week doing it . I was back in the gym working out.
Yeai could not find anything on that online.uhmm .i stick with what worked for me
+Kelia J Have you heard about moorack fast ankle miracle.(google it).My Brother got great Results
Thank you!!!! This all confirms my gut instincts....I went online to get my PT exercises....have no medical insurance....and this all helps!!!!
Well HOLY SHIT. Turns out I have been slowing down the process by putting ice on it and the elevation doesn't do jack. NICE GOING, ME. NOW YOURE GONNA MISS YOUR TRACK MEET.
FGN Gameplay don't take everything this guy says to heart........as an athlete you might be able to afford not iceing or elevateing, but every day joe shmoe actually benefits alot from the method that has been being used for hundreds of years. claiming that all inflammation is good inflammation since its your bodies way of healing is the same as ignoreing the fact that the flu used to be almost 100% deadly, and now due to medicinal advances and more importantly better education, is hardly considered harmful.
yes inflammation and pain is your bodies way of healing, and warning you not to fuck with it. no, ignoreing thousands of physicians advice in favor of this guy will not benefit you.
iceing an inflamed area does not all of a sudden destroy all of the "healing nutrients" as he so elegantly put it. in fact if you use your brain instead of following blindly, you would realize that iceing an injury will cause your body to send MORE "healing nutrients"
think of your heating or ac unit. when the temperature goes in the opposite direction of your desired temp, it doesn't just shut off and say eh I give up. it keeps pumping, and possibly even harder.
the same can be said of anti inflammatory drugs. when was the last time you popped an ibuprofen with the thought in your head "shit I wish these lasted more than an hour, im gonna have to take more of these later for my headache"
in most scenarios when you take an ibuprofen your headache is not only relieved but it also stays away. of course migraines and serious problems will persist but my point is that relieving your inflammation doesn't make your body all of a sudden forget its injured. it relieves the swelling, and allows your bodies healing processes to continue working. inflammation is great fot destroying harmful viruses and causeing pain which directs attention and warns of issues. it isn't the healing factor
+Far From Irrational, I heard the best way is to put water just enough to be intolerable for 30 seconds then do 30 seconds of ice then do that 5x because it forces good blood to be rushed and bad blood to be taken away doing it like this. The idea is to force flow increased rate of new blood with new nutrients and rebuilding tools. Some people like to take anti-inflamms over the counter and doctor prescribed because it allows them to operate at work w/o pain. Later on they get problems in other areas but you know because a doctor said this is ok to do they will take the problems that stem after as it's ok too and take whatever the doctor does to prescribe that stuff then their body goes super toxic and they prob end up dying of cancer or before or after retirement an in pain but the reality is the God will thing is all about work so if you do stuff in pain but it gets done it's ok. I'm unsure if there are more bonus points in that state but the bonus points probably only exist if you do not know the real solutions. You can say I'm wrong because I'm not a doctor but I like to do extreme activities and when I do them I don't really get pain. You know, me, myself, stuff that other people cannot actually know because they aren't inside me so other people that aren't me would think I'm wrong because I like credentials. Credentials, some people don't even get 100% on their test or know the root concepts of what they learned. They just learn how to do remembered formulas without really knowing what the formula was created like that in the first place. The people you guys prefer to listen to.
i had a complete ankle fracture and 2 ruptured ligaments, trust me the ice and elevation was an absolute necessity. My wife had a ACL ruptured and her surgeon who is the real shit (as in famous athletes fly from across the world to get him to fix them) recommended ice and elevation. In medical matters, the rule is: it depends on the case :) In my case, it allowed me to sleep at night (alongside a shit ton of weed)
Anthony Abelardo
Anthony Abelardo physiology you need about 20 to 30 minutes to get good constriction of the blood vessels. it takes about 2 hours to return to normal. hence why it is recommended to ice 20-30 minutes every 2 hours.
Sprained my ankle at work 6 hours ago. Got a golf scramble Saturday. Need to get back asap
amazing bro you said the right things.. doctors and medics should always go with nature, not against it.. thank you so much!!
+sharma flash XD
cancer is nature. Should we stop treating it????? Interesting concept.
Well if you think that way we should stop buying processed food and grow them on our own, i don't think cancer is natural..
I fell down the stairs and sprained my ankle and twisted it twice after that! Now I have it wrapped all the time and is helping a lot!
I've never sprained my ankle. But I'm going to sprain it right now to see what the correct steps to heal it are. One love y'all.
Lol
From fellow Rolfers who've had prolotherapy on hypermobile shoulder ligaments (it dislocated easily) and another with a weak SI joint ligament on the right, they described it as using D5W (dextrose 5% in saline) and lidocaine. Injecting it into a site does trigger inflammation (with the lidocane blocks) and supposedly causes scar tissue to be laid down. For those areas with loose ligaments, this acts like Lime juice "cooking" the seafood in cerviche. The ligaments (and a lot of everything else) tighten up. Then you have someone like me do very heavy manipulation on the area to loose what's supposed to move and leave what's not supposed to move alone. It's a great way to non-surgically correct stuff like this. The problem is finding a DO in your area that does it.
I wish I'd seen this earlier. It's been 6 days and I still can't stand or walk. :/
same
Sameee
It has been six days for me as well but i can stand on it
@@ellegorojo7944 hows your ankle now i sprained mines 7 days ago nd i can finally stand on it
This is a PRO R.I.C.E. argument. He simply explains how to properly use the method.
I feel down a flight of stairs on Christmas
Me too just a slip .... Bang! A sharp pain at the moment, started to sweating n normal at the next moment. In the evening.... Swelling... At hospital the big bandage ... Two weeks after, ankle shoe... A month passed not yet recovered... Very depressed...
Great video man, I just rolled my ankle tonight riding my bike. I haven't rolled it this bad in years so I'm taking time to do lots of research and watch youtube videos. It's very interesting what you said about the ice, I actually see another video about not icing sprains in the related videos so i'll have to watch that next.
I think i'm going to keep doing ice water soaks for the first 24-48 hours because like you said the pain is very bad but I will have to try staying off the ice after that and hopefully you are right.
Sprained ankle in 2020?
This video was so much more helpful than the cursory information my doctor provided. Cheers
My ankle hurts so bad holy shit
same i was walking across a field and i fell in a small rabbit hole i literally can't fucking walk
Lol I'm just glad to see an original comment
@@moop.3549 lmao
Me too... even tho I making this message is 9 months later
So basically this is just for mild sprains? Figures. Grade 3 sprains don't work w/ this method. Also I'm at the physiotherapist so he knows what he says. Do ice AND heat. Rotate between ice and hot water, it's an incredible method.
Where’s my basketball players at??
I sprained my ankle a week ago, was still swollen yesterday following RICE + Ibuprofen for a week (I was still using ice, which was probably wrong). Watched this video, dropped Ibuprofen, did lots of rotations, stretches and short sessions of high compression to push fluid out and allow new in. Did a bit of elevation as well. Swelling down today, so I did a bucket of hot water as well. So far this advise has helped me do more in 1 day than the whole previous week. Might be coincidence, but I don't think so.
Any skaters here
Wonton_skatez right here, man i sprained way too bad skating 😪
Hey! Rolled it on a switch ollie down a set
A roller skater with a sprained ankle here🖐🏼😂
Got fucked on a regular ollie im pissed
FS shove big three failed it’s been 10 days still can’t walk
Use ice right after the injury for maximum 10-20 minuttes. Then compress it. Wear the compression for around 3 hours and take it off again. Try to move your ankle while it is elevated, but be carefull. Walking while it hurts a bit shouldn't stop you from going to the bathroom, but be carefull since your foot is really stiff.
Now you need to put compression on before you sleep, it should not be too tight and only slightly hold your ankle in the right alignment.
The day after, you need to start moving. Try to lightly walk on it (maby not dependig on how severe the sprain is) and move it CAREFULLY around.
Dang, I've been icing my ankle for a little over a week now after spraining it in basketball. It's still quite stiff, but I've actually started trying to play basketball about 2 days ago. I'm jogging now. I try to put as much weight on it as I can. Is this okay?
***** i Sprained my Ankle and the doctor said put ice on it for 10-20minutes I hurt it while i was playing basketball. Wht should i do?
Oh ok thx
I have a really badly sprained ankle and it’s very sore to put pressure on. Going to follow this guys advice
"i'm not a doctor" "always seek out a medical professional's advice" "don't use RICE"
i don't think doctors say to use RICE exclusive of rehab.
I definitely exercised my ankle when I sprained it a week ago. Had to walk 13 blocks to get home on that ankle.
excellent tips - now the question is why medical doctors knows so little about human body... :(
+Enduro Riders Lol
+Enduro Riders welp, you're an idiot.
They wouldn't be doctors because they need a certain degree
Enduro Riders ---> 1) This clown is not a doctor. 2) He does not have adequate knowledge on physiology to know what the body is doing or how long it does it. 3) He is just flat out giving out incorrect advise with out any training, license, or degree by a governing board. Don't be a fool and listen to this charlatan because he filmed this video from a room with fitness equipment.......but you can do what you want. If I were you I would just forget you saw this video.
Joynel Bonet Delgado
---> Enduro Rider is stating that this video is good advise then medical advice regarding this subject is incorrect. Please read the thread before commenting.
Dr. Gabe Mirkin, who was the pioneer of the RICE protocol has recently recanted his recommendation. He says RICE was not based on science but on his idea that having seen an accident where an arm was severed, but kept on ice and reattached, he speculated rest, ice was needed for sprains, strains, etc and added Compression and Elevation to make it an easily remembered mnemonic. He says the studies now show; movement within the range of motion without pain, heat is ok.
Football anyone??
Me ...2 months ago
.. 😁
Today
Two days ago..
American? If so then ye
I instinctively did this.. the excursions after .. the heat and compressions.. I dance a lot and knew I needed to stretch and bend my ankle GENTLY.. It is still purple but I can walk normally without pain after the second day.. I still baby it a little but I'm 61 so I know how to pace myself as I get older.. thanks for your sage advice ;)
Whose watching his with a sprained ankle in 2018?
I hope this will help trying for the Army and I got pt this Thursday 😷
I just sprained my ankle running, stepped into a big crack that I didn't see. Icing my swollen leg 😡
I don't want to jump to any conclusions in case somebody makes a bad call, but I think this actually really works, I only had Ice on it for 20 minutes after it happened, but I stuck with the pain, gave it some rest, did mild mobility exercises and my foot healed in a mere five days, I just woke up and I could walk on it properly, it's pretty crazy.
I did have a more severe sprain that was actually a fracture too at the start of the year, the tendons actually ripped the bone off, it was extremely painful so I put ice on it frequently, but it did take at least a month and a half to heal.
How many hoopers ?? 🏀
I have always argued that ice will delay the healing process, since it slows inflammation! I just broke my ankle last week, still can't put a lot of pressure on it. Great video!
Where my volleyball players at?🙋🏽♂️
Spell the ABCs with your big toe was advice I got from a pro athlete. It helped it to heal faster. It activates more than just right n left circles. Think about a B or D you have half circle and a line and have to do controlled stops,V you plant and flex from left to right and if you want can return right to left, you can do upper and lower case. For me it helped big time! I was back hiking in a week
Watching this with a sprained ankle! 😂
I sprained my ankle 30 min ago and I have a basketball tournament coming up Saturday and Sunday fast healing tips welcome 🙏🏽
not a chance you will be able to play