Top 5 Ankle Sprain Exercises to Restore Balance & Control

In this video, Maryke demonstrates 5 ankle sprain exercises, using a balance board, that will help you restore the balance and control around your sprained ankle joint.
👉 Examples of useful balance boards on Amazon:
✅ Amazon Basics (wood): geni.us/DWqyt9
✅ Yes4All (plastic): geni.us/mIld
✅ Everymile (thermoplastic elastomer): geni.us/otjMj
🌟Need more help with an injury? You’re welcome to consult one of the team at SIP online via video call for an assessment of your injury and a tailored treatment plan: www.sports-injury-physio.com/
📽️ Other videos you may find useful:
▶️ Ankle Sprain Treatment: • Ankle Sprain Treatment
▶️ Ankle Braces for Sprains - Do You Need One? What Type Works Best? When to Wear It: • Ankle Braces for Sprai...
▶️ Steph demos other exercises for ankle sprains: • Recurring Ankle Sprain...
▶️ Sprained Ankle - When Can You Walk and Can It Make It Worse? • Sprained Ankle - When ...
▶️ Ankle Sprain Therapy Exercises DEMO - Strengthening & Balance: • Ankle Sprain Therapy E...
📚Chapters:
00:00:00 Introduction
00:00:57 Choosing the right balance board
00:02:52 Common balance board mistakes
00:04:30 Five balance board exercises - demo
00:14:51 How to increase or decrease the difficulty
00:16:19 How we can help
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- Patient notes - Cliniko: geni.us/3LLu7Km
- Rehab exercise library - Physiotec: geni.us/5QVD1
- Patient satisfaction survey - Typeform: geni.us/nddjZ
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[@SportsInjuryPhysio]

👉 Examples of useful balance boards on Amazon:
✅ Amazon Basics (wood): geni.us/DWqyt9
✅ Yes4All (plastic): geni.us/mIld
✅ Everymile (thermoplastic elastomer): geni.us/otjMj
If you buy anything via these links, we may get a small commission at no extra cost to you.

[@Antiques-ud7yp]

Brilliant

[@clare9695]

Very useful video, have just purchased the Yes4All board (using your link!) Thanks

[@SportsInjuryPhysio]

Awesome, thank you!

[@chandimabodhinath1779]

Holy cow. Have you done Gymnastics in school? This is not my stuff. Anyway, thanks for the brilliant display and the presentation.

[@roselyman7138]

Morioka I couldn’t find the video for exercise for balance before getting on a balance .

[@SportsInjuryPhysio]

I still have to make that one - it will be added soon.

[@finnning]

Very useful video. I only have a balance cushion, not a board, but I might get one just for that cause I got very inspired by this
I have a question though. If one leg can balance on the board but the other can't because it was injured for too long, do I train each on their level or both on the level of the weaker one?

[@SportsInjuryPhysio]

It's up to you - it can be useful to also do the easier exercises with the leg that is stronger because I sometimes find that the brain understands better how to control the worse one if you can demonstrate to it how to do that exercise using the stronger one. Hope that makes sense!

[@rakhimalik6897]

i am 14 years old and i am runner but from last 6 months its pain in back thigh between gluteal and hamstring the pain increases when i run , stretch and also sitting for long time.

[@SportsInjuryPhysio]

It sounds like you may have injured the area where the hamstring tendon attaches to the sit-bone - in adults it causes high hamstring tendinopathy but because you will still have growth plates, it may be irritation of the growth plate in that area. I've discussed high hamstring tendinopathy in this video: th-cam.com/video/m05MtG8Ds6A/w-d-xo.html
You can also find more treatment advice in this playlist: th-cam.com/play/PLkRW4ITRa6bCsSsh_kcF8gX6pPUXFYZkU.html
A physiotherapist will be able to assess it for you and provide you with a treatment plan. This is also something that our team of physios can assess via video call - you can find out more about our video call service here: www.sports-injury-physio.com/

[@itsbithorse]

Hi there love the video as a suffering footballer, I've tried to get in contact but your link to the website doesn't work :/

[@SportsInjuryPhysio]

Hi there,
Sorry to hear you're having trouble with the link. We tested it in the video Description and it works for us.
Please try either of these links:
www.sports-injury-physio.com/
www.sports-injury-physio.com/contact

[@rakhimalik6897]

hey i comment around 7 days before and you suggest about the video . BUT i want something that i am resting from 1 month so it pain when i am sitting for long time and how will i know that it is recovering and IS PAIN INCREASE AT THE TIME OF RECOVERY ?

[@SportsInjuryPhysio]

Hi again,
We cannot provide individual treatment advice without doing an in-depth assessment of your injury and your personal circumstances, as the advice might not be appropriate for you.
There's a video with general advice specifically about pain and sitting for a long time with this type of injury in the Playlist that we posted in the reply to your previous comment. Here's the video: th-cam.com/video/oXiBNiJRH0s/w-d-xo.html

[@Jaydeep--]

Hi i am from India
I had an ankle sprain a month ago. There is still some swelling, and I can't move my foot upward, only downward. How many days until it gets better, and what should I do?

[@SportsInjuryPhysio]

Hi there,
We cannot provide individual treatment advice without doing an in-depth assessment of your injury and your personal circumstances, as the advice might not be appropriate for you. You're welcome to book a video consultation with one of our physios if you would like an assessment and a personalised treatment plan: www.sports-injury-physio.com/