AVOID These 2 Exercises After an Ankle Sprain!!
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- เผยแพร่เมื่อ 28 พ.ย. 2020
- Today I want to show you why you should AVOID these 2 exercises after an ankle sprain!! The most common ankle sprain is an inversion sprain but many medical providers are still prescribing "Alphabet spelling" and "Ankle Circles". In this video, I explain "WHY" these exercises should be avoided immediately after an acute inversion ankle sprain.
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Probably the best and most valuable info for a newly sprained ankle in any length of video that I've seen. Thank you!
You knew exactly what I did to my foot. Made me feel really good that someone knew what was going on and some positive information I could do about it thank you so much.
Thank you for sharing this! I tried pointing and flexing as well as ankle circles for my ankle sprain hoping it would help, but it really did make it much worse. Now I can see why! Thank you for sharing this.
Good information, thanks Paul
Omg! Your tip has helped my sprained ankle breathe and relax.
Both of us 🙈
Thanks for the care Paul
Thanks so much for your advice!!!!
Thank you so very much,for this important info sprained ankle 2 weeks ago still in pain
I really appreciate it man most helpful video about sprained ankles fs
Very good information, this is 4th day after sprained my ankle, will follow your instructions
How long did it take u to recover?
@@Jaa_morant fr it’s been a little over a month on a ligament sprain
Did it work?
Very useful information. Found the exercises effective 🎉 Also liked d aay u explained it
Thanks this information helps my sprain is a month old and it hurts a bit while sitting criss cross and it seems the left foot has started to shift left side and doesn't bend towards right
Did my ankle 2 days ago, so thankful I came across this video 🙏
Hey bro do you feel when you get up you're ankle swell up if you know the reason or If you know how to resolve can you tell me if you got any progression?
@@Daily-Uploader I sprained my ankle about 10 days ago. For the first 2 days I couldn't walk and had to limp around, I mainly just rested it.
By the 3rd day I started walking as best I could, which at first made it worse but it seemed to recover quicker after using it. (use it or lose it)
I've kept trying to use my ankle as much as possible, without working it through pain, which is the best way to recover. Now I'm already back to going to the gym and even did some MMA the other day with minimal pain.
My best advice is to not use painkillers (NSAIDs) as they will prevent your body from repairing the damages to the ankle. Swelling of the ankle is a sign that your body is trying to repair the injury. Just take it slow and don't rush the process. (even though it's fucking boring, it's the safest method)
@@CJT02 Brother i got an ankle sprain from football which one of my friend tackled me i don't if its grade 2 or not but i got a swoll and some pain the first 2 days i was able to walk but not the normal walk also feeling some little pain and the swoll is still there and the 3rd day i feel like i can walk little bit normal but there is still swoll or swell i got from first may which was monday night and the swoll from that night and its 2 days now the swoll a little keeping down it just only on the ankle so what do you recommend i don have experiamce its my first time to get ankle sprain and also its my first time to get injury in football after 15yrs.
I know my english is some how broke but i try my best wish yu understand my aim waiting yur response thank yu brother🤝
Thank you Mrs Orthro it really helped like it's important to know what to do but more important is to know what not to do...
You are welcome!
My physiotherapist had been asking me to point the foot forward and it hurts he says there’s a chance of forming adhesions if I don’t do so. It’s almost 2 weeks since I twisted and have 2 partial ligament tears. Also I was at a hospital during the 1st week and was asked to ice and rest but no compression was applied despite my foot being swollen
thx for video ! 👍👍👍
I’ll give it a try
Tnx bro
Thank u
Thanks.
What about when you suspect you have Tibialis Anterior Tendonitis?
Thanks 🙏🏾
You’re welcome 😊
I have heating my right ankle with hot water and been trying to walk on it but am feeling pain in my chin while lefting up my right leg.
Very informative video.
Thank you for this. These exercises you say to avoid are the exact ones my physiotherapist told me to do. It's been nearly 6 months since my injury, and I have not healed, and I've been doing these all this time. I will stop immediately and pray I still have a chance at some kind of recovery.
If you still have pain from a sprained ankle, you may have damaged something else
@OrthoEvalPal Thank you for your reply. I had an evulsion fracture, which X-rays have shown is now completely healed. I also had a sprain to the Deltoid ligament and calcaneofibular. I think I also have an injury to the achilles tendon, which they didn't scan with the ultrasound. My physiotherapist said this should all be treated as a sprained ankle. I don't know. I think I need a second opinion and another ultrasound, and this time have the achilles tendon included.
I’m not a physical therapist but as a football player I have endured many injuries over the years. If you are 6 months out and it’s just an ankle sprain. would think ur ankle is fine to do these exercises. Even if you have been straining it for the last 6 months.
Dr thanks for this important information.Please Please help me i am from Ethiopia my legs are turning When i am boron.but know there is same change,how i can contact you.
Thanks sir! My brother as an issue with his ankle. He got shot and now his having that same problem you just explain. And this as being for months sir. What is the way out.
I was worried about that type of exercise,,because its painful too,,☹☹☹
Thanks ,,thanks,,😍😍
So my ortho doc said do ‘exactly’ what you said don’t do.. it wont heal… so I’ll start doing what you said; actually I’ve been protecting my ankle doing this instinctively
How long it took u to recover? I feel some pain when do this exercises that he tells not to do, while all other doctors and TH-cam guys tell to do them. It’s been 3 weeks since my light sprain and today is the 1st day I start doing these light exercises.
Is it ok if it swells after the exercises?
@@Jaa_morant mine took 7 hours
@@CuhkyFN oh man that’s what they call grade 1. Be happy seriously! Cuz it’s one hell of an injury if it’s grade 2 or more… it’s been a moth for me and I just start walking. Even tho I thought it would take 7 days to heal.
Be safe man!
@@Jaa_morant thanks bro God is with us mine was from jumping and I landed perfect so I just pushed it up a bit but yea I’ll be praying for yoy
@@CuhkyFN i sprain my right ankle every month for over 4 months and i just sprained it again like 3 days ago . i applied ice a lot and stuff but yesterday i did some exercises and it started hurting again for some reason . Right now its literally not in pain i can run and walk normally but i feel like its gonna happen again if i comeback to basketball practice today :(
Hi I sprain my right anchel I am over 60 years old no swelling and so on I put on a strength bandage wish excercise should I do it happen yesterday I am resting my foot today
Hey Paul
It's OK if I'm doing the first exercise 2 weeks after the injury, as a strength Rehab exercise. Or should I avoid it even now.
What exercise would you recommend?
Hope you will answer me.
Thank you
I had a injury on my right ankle I twisted my ankle skateboarding and it has been irrated and sore whenever I do more than 30 minutes of running on bicycle I'm going to get it checked out because I have very hard time having range of motion.
This is really good - I am on day 3 of a grade 2 sprain and I probably should not have gone swimming yesterday
God damn. How could you even swim or stand that long.
I sprained my ankle a few months back but part of my foot is still swollen and stinks a bit during cold weather. Although my walking is fine 😮😮
Trimalleaor fracture surgery post....13 weeks more I use it walking strength ing themore it swells making foot numb especially ball of foot any advice
Hello I have a question i play football can I slowly pass the ball and shoot slowly against a wall because now its a week and a half that my ankle has sprained?
Good points ... thanks a lot
You are welcome!
Same for severe chopart ankle sprain?
How many weeks after surgery we can do the exercises which u said not to do
Pls reply me.i had an ankle injury last year in feb.now its gone more than one year.i have ankle ligament fracture.when i work much my ankle got stressed and i have difficulty to walk in the morning when i wake up.i am starting some kind of exercise with thiara bands.please suggest me something how i can get rid of this pain.
Sir i got an ankle sprain from football which one of my friend tackled me i don't if its grade 2 or not but i got a swoll and some pain the first 2 days i was able to walk but not the normal walk also feeling some little pain and the swoll is still there and the 3rd day i feel like i can walk little bit normal but there is still swoll or swell i got from first may which was monday night and the swoll from that night and its 2 days now the swoll a little keeping down it just only on the ankle so what do you recommend i don have experiamce its my first time to get ankle sprain and also its my first time to get injury in football after 15yrs.
I know my english is some how broke but i try my best wish yu understand my aim waiting yur response thank yu sir🤝
Excuseme sir, I had sprained my ankle about a week ago in playing volleyball, and now after a proper rest and home treatments, I can probably move like my normal self, run, and jump again, but.... There is an issue. Just at the front of my ankle joint, there is a reddish small area on the skin and when I touch around just in front of my ankle join around the reddish area, it hurts too and when I move my ankle round there is a cracking sound as well.
Please sir, let me know if you know something about this.
Pain are continuously at ancke after 2 months no change in pain . When I twist my ankle pain at ligament side how I fix It
i twisted my ankle during a football game but its not swollen and it is hard for me to walk . I feel pain in the inner side of my ankle
Thank you soooo much. My doc gave me cream and told me to do circular motions. No wonder it seemed to be getting worse. Thank heaven I'm not consistent and wasn't doing it religiously.
Hope you feel better soon!
I need to walk though I have a big tournament tomorrow how do I walk 😢
I am getting the sprain very often how can I stop it 🙅... The pain is very bad every time happens
All the doctors I’ve heard say do the opposite wtf
Yeah everyone says different things but I'd say to experiment with each method and stick with what is helping the most
i am here because i got my record of 2 sprained ankle on my right foot and after that im sure that my right foot isnt the same as my left foot and now i accidentally sprained my left foot not that bad but back before this i think i m already traumatized with sprains and i just dont know what to do everytime i see anyones foot just bending the pain of my sprains just come back to haunt me
Can you please mention the first exercise you do at the gym,after ankle sprain
Thank you 🙇
You’re welcome Maria😊
What about eversion sprain?
Idk if i sprained my ankle because for me it hurts like hell when i move my feet up and down but it only hurts a little when i move it from side to side because i tripped andd fall face first but my left foot bend down as i fall and the initial impact is from my feet which hurts like hell rn then i extended my amr so i wont smack my face I can't even step my left foot without hurting like my foot is being blended
Yes. You can actually feel a pull when you point your toes (I am used to pointing toes because of my dance background). Flexing is easier. Also, when standing, do not do waist twists. I start feeling that pull as well if I try to twist the waist. It is one week since my sprain, and the bruises are beginning to disappear (ugh, it was an ugly green color the first three days!!! There is still green but it is disappearing. Many green parts are not green anymore) I am grateful for my boots because when I fell, the boot kept my calf to ankle intact due to its high top. If I was wearing a loafer or sneaker, it would have been worse. Thanks for the video. (A week into my sprain, and when it was examined yesterday, doctor said I can weight bear. I am actually walking now but it is a slow walk. As to pain, it is usually just an annoyance now, unlike the excruciating one when I first fell. No fracture. Told me to give my ankle four to six weeks to heal, appointment for follow up in three weeks.)
Does one take complete rest not walking around for 4 weeks?
I am in 5th day of sprain.plz tell
@@shailajagiri6579 only your doctor can tell you that. You have to see a doctor if you have a grade 2 or 3 sprain.
Mine is grade 2
@@shailajagiri6579 you need to have it examined by a doctor. I did, with follow ups and physical therapy. Now I am walking regularly and by next week, I will be dismissed from physical therapy due to my foot and ankle being strong again. Like you, I had a grade 2 ankle sprain.
I was wondering why those didn’t feel right!
Hi ! I recently had a bad landing on my leg, initially thought I broke my Achilles because of the weird feeling I had, but fortunately nothing broke or ruptured, I just hurt my ankle so now it’s swollen (ankle, shin, Achilles, calf area) but getting better slowly. I’m receiving so many different advice on how to treat it, what is the best remedy? It’s swollen but the problem is that it’s extremely tight and sore, can or should use heat remedy such as soaking my foot in bath ?
You first need to make sure that there isn't damage inside the joint. Soaking in hot water is not usually beneficial. A compression sleeve along with elevating your ankle above your heart would help most with the swelling. Good luck!
Would this work on anterior ankle impingement ?
Not well
Hi. Thank you for the information and I will try to do what you suggested to help my ankle. I sprained it nearly a year ago and never did anything to rehab other than limped to let the other foot do more of the work. That did help but now that I am back to getting more active I have noticed severe pain/minor swelling to the interior side bone of my ankle and it appears to even protrude a half an inch or more inward than on my ankle that is good. I hope I have not made it worse somehow by not rehabing it immediately and wonder if doing any strengthening type exercise will make the situation worse or if I should wait for all pain and swelling to subside before attempting rehab exercise to the sprained ankle. Wow, did not mean for this to get so wordy.
Hey, did you do it? and if yes .is it better, Pls reply would be really appreciated
@@c22d22 so did u recover after 4 months fully?
@@c22d22 ohk so did it pain when u moved ur ankle to the sides and tried to stretch them? cuz i have a tournament in like a week and i have been taking rest for about 1 month any tips?
@@c22d22 by getting it taped do u mean like wearing braces while playing. also can we have a chat for 2 min in insta? i would really appreciate that
I am recovering from broken ankle,can i ever jog, skipping, squats, lunges ,jumping jacks ever again?
How long after ankle injury can I start doing this exercise? I sprained my ankle last Thursday on 20th April
I also sprained my ankle last Thursday. How are you feeling? I am on crutches most of the time but I can take short walks around the house.
No broken bones, and the swelling has been coming down.
8 months down the line and its still painful. Alphabet writing, circles, resistant bands to right and left have left me limping - all advised by physios!😢
Oh that’s too bad.so sorry 😔
ok...so we are trying to shorten the tendon,s etc rather than stretch good to know...can i wiggle my toes without doing damage?
yes
I cant point foot in cause i have a metal plate on my ankle joint
Hello sir, my ankle was injured month ago but with not swelling and the pain only in the bone of the ankle
Is there a problem?
Same, how long did it take u to recover?
I also had no swelling only pain in ligaments
I sprained my ankle a few months ago. I still get pain under the ankle and under the outer part of my foot. I also have Insertional Achilles Tendonitis and Bursitis. I was told not to do the calf stretches because it will further irritate the IAT. Are there any alternative exercises I can do? Thanks.
Man how are u doing? I’m on a day 10 after a light sprain, no swelling or anything visually but like in your case some pain under the ankle and under the Luther part of the foot. Should I rest more or start doing light exercises? I can put weight on a leg but moving the ankle sideways might be painful for me
Man!
That's the best advised after an ankle sprain
How many time to pull up my food
🙏🏾🙏🏾
My ankle gave way badly after stepping off edge of treadmill. 2.5 months later it still hurts when I walk down stairs or steps. I can walk on my flat treadmill fine for long periods. Could I use a resistance band instead of towel with pull back excercise & are there any other videos/excercises you could recommend as want to try physio from home preferably?
My concern about giving a series of exercises is that without a proper diagnosis it could make it worse. There are many things that could occur like a stress fracture, a cartilage lesion in your joint or a torn tendon. Getting a diagnosis first is the most important thing to do
Ok thanks
Hi!my 13th day of ankle sprain. May I start thus exercise,which u recommend?
How long did it take u to recover? Cuz I’m on day 10 and only feel pain when moving ankle sideways, no swelling or anything visually
@@Jaa_morant After 45 days.
Still not proper fine.
@@Jaa_morant me also not swell
@@tejasgamer1520 u had a serious sprain?
@@Jaa_morant yes. 2 nd stage
Okay but I somehow sprained my ankle by doing a flat footed squat; so it's the front / top part of the ankle, not the side...
I was told to move the ankle 5 days after the injury and mine is fkd up bad . My knee hurts it’s 7 weeks my ankle is so stiff from the bandage and brace so my knee is hurt but I been rotating my ankle and doing the alphabet everyday since it got hurt in hot water after my shower . 🤷🏼♀️ I was told to
You will probably be fine but I would see a PT to get some advanced guidance.
It been 5 months of my spraind ankle. It got better however my physio re-ignited the issue while doing the exercise you said to do. He applied more power than needed i guess. Now after 5 months of pain adn physio, it ia again swollen. SHoudl i get a cast?? MRI says its strained ligament only with edema.
Have you ever try a walker boot? I use those a lot for severe ankle sprains just to let the ankle rest for a while
@@OrthoEvalPal No I haven't. I will consult my Physio and use it. Thanks for the tip. Will update
I sprained my ankle 3 weeks ago but its still swollen what can l do please help
I'm closing in on 3 weeks myself. If you ice it for half an hour with an ice bag the swelling will go down. Then wrap it with an ace bandage (which you can use to hold the ice bag in place) and the swelling will stay down. I have left the ace bandage on all night. I alternate between icing one day and an epsom salt soak the next. I'm really liking both therapies. The acronym for therapy is R.I.C.E. for Rest, Ice, compression, and Elevate, I think. But elevation is not really an option for me, so it can mean exercise. I'm working on both ankles at the same time and my left one get sprained twice in the same event. I sleep in a recliner because it's too painful to lie in bed. If you can get good meds for pain, that's also a life saver.
I've had ankle sprain on 11-May, I can walk much better now, and I should go back to workout on 1-July. But every time I think about working out, I feel terrified! Any specific workouts that I can do or should avoid? Pls let me know :)
What I usually do is classes, like intense cardio/shadow kickboxing, and weight lifting. I also run but I assume I can't do that any time soon.
I was able to walk by day 17 after my sprain. I am hoping to be able to run/play 5x5 basketball on day 30. How many days after your sprain were you able to walk?
I was able to walk after 14 days. But not for long time/distance. Only last week I was able to walk better and for a bit longer
@@MsNadezhda9 how far are you able to walk? I walked about a mile at one time on day 17 of my recovery without much pain after...were you able to do this on day 14?
I haven’t tried to walk long distance recently as I’m working from home. I think I can walk like 2 kilometer but not as fast as I used to walk, and my foot is still a bit swollen, no pain though
😊👍
Thanks Pete!
I had my left ankle got twisted and I was wearing the cast bandage for 5 weeks. Now it's being removed but still my ankle area and the other side of my ankle area is swollen. Also my below my area if toes also git swollen. Now it's being 6 week. I' still could not walk properly using my crutches to walk
I would recommend going to PT if you can to help with that
You need to get the swelling down, that way the scar tissue will heal. Contact me if you want help. I can help you heal with proper rehab.
@@AceCorr can you help me?
i sprainet my ankle around 7 days
and it does not hurt that much anymore but theres swelling on the bone
Wow explains why after 6 months its not healing the exercises I was told to do have been prolonging the injury 😪
Same here. I'm stopping the exercises straight away. I hope you are doing better now.
❤️👍👍👍
Can I run after 4 months
You should unless there is something underlying going on.
Can I do these exercises 6 months after when there’s very limited pain. Still getting popping and clicking sounds but very little pain
Hello bro.Its been a month and a half for me and i can move my ankle up and down but i cant do it left and right.Did u have the same issue what should i do
@@m4teoff384 Need help? Let me know. I was in your camp and found a great solution to full recovery. :)
@@AceCorr hi bro yeah now im better but still it hurts
Yes pls help me😅
@@m4teoff384 We need to chat on Instagram, I can help you to fully recover. I know because I have been there and done that.
@@m4teoff384 I thought you needed help? How come you haven't responded then?
Sorry but movement and exercises help to heal the ankle faster. I have a more than 30 years of experience and the rehab for healing sprain has changed. No immobilization, pressure in trigger points to help decreased swollen and improve mobility.
Let's talk about.
Me watching this with a high ankle sprain after being bullyed
and what when is the opposite???? i mean the sprain on the other way...
In that case, I would avoid turning the toes and heel out at the same time
I had an ankle sprain on my right leg. I wore a casting for two weeks. Right now there is no swelling but I'm feeling discomfort and not efficient as before.sometimes if I move my angle it's is paining little... Like very little.. What should I do
Same for me! No swelling just pain when moving certain angles. I’m on day 10. How long did it take u to recover?
@@Jaa_morant it's ok now took like half week depends on different people...don't worry
@@hehe8568 so should I rest a bit more? Can o start walking through some pain or it should be gone COMPLETELY?
My ankle still swelling after 2 months from injury and still a small pain what I do
Do you have time to do rehab? That's what you need. I can help you with a do-it-yourself rehab program.
I was worried that moving it would aggravate it, but it naturally wants to droop down and turn the inwardly. I found that allowing it to rest that way is making it feel weak... as soon as I gently attempted what you suggested, I felt some much needed relief. I'm very thankful for your videos, they have helped me in the past as well. This injury is 8 days old and I have a follow up in 10 days from now with a specialist. I've been very careful, icing, and elevating every day. This reoccurring injury is quite frustrating but I just wanted to let know know that this video has been very helpful; kind of like a glass of water in a desert. Thanks again
Are u ok now
@@antonydpattam9791 well, funny story. They said the radiologist would call if it was broken but that their professional opinion is that it’s sprained.
After 10days I was to walk on it. I tried. Very hard pins and needles, not the usual pins and needles. I went back to ER. They said, well yeah, it’s broken.
So I’ve been in an air cast 170 CAD later… waiting for their follow up. No surgery, physio definite.
I get a painful pin -stinging feeling in it after working on it for too long. Can’t tell if it’s strain of being on it, or immobility, that hurts it.
Thanks for checking in on me though! I really wish I’d stop breaking and tearing the ankle the same way.
@@kimala16 man hope u get well but how were u able to put your weight in it if it was broken?
How are u doing now? I had some light sprain, which is 18 days old, I’m starting to walk slowly and thinking of which exercises to do. What should I do? I feel some pain like in below ankle outer area
Can I just walk it off and can it be just a reaction for going back to movement?
@@Jaa_morant heyyy, always get it checked by a doctor. I have walked home on a broken ankle before. Not comfortable but wasn’t exactly pain as you would imagine it. When you break a bone, it can temporarily shock your nerves to the point where you don’t feel it. So for example, tingly needle feelings to what is very similar to a bad bruising aching. Even a hairline fracture can be miss understood as a sprain. When it is not broken but sprained, this video is great for explaining that stretching a ligament out can cause a elasticity to happen. Basically it takes muscle strengthening to avoid a reappeared injury.
This is all explained in a basic knowledge format, I am no doctor lol. Always get an X-ray and ask to see it.
@@Jaa_morant ah, a break can also feel numb, lack of sensation due to nerves.
Guess I need to fire my damn Ortho Dr. His advice was the total opposite of what you recommend.
I can help you if your ankle is still sprained.
Mine to I was told to move the ankle 4 days shyer and I have a grade 2
Gendu
Thanks for the care Paul
You play soccer too? Lol i sprained my ankle playing.