What To Do When You Roll Your Ankle?
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- เผยแพร่เมื่อ 12 มิ.ย. 2024
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Coach Morgan had the unfortunate experience of rolling her ankle while out on a run. Lucky for you, she decided to take her misfortune and help out any fellow runner who has done the same. She’ll teach you the best ways to help you recover quickly and efficiently while still be able to work towards your running goals! - กีฬา
![[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)
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Shouldn't it be "when YOU roll your ankle"?
I was more looking for an inside look at what happens when you roll your ankle like what happens inside as it’s happening but your video was informative and helped me handle my rolled ankle a little better Ijope it heals soon cause I gotta work😭
I think you guys are giving some good advice I just think it is important to understand that the RICE method is for an acute inflammatory injury, so its red hot tender and maybe swollen that is why it is important to rest the injured site (ankle). So as long as it is in the inflammatory stage you must rest. There are a lot of studies that support the idea of movement for the recovery of ligment and tendon injuries especially, showing that they had shorter recovery times but only after the acute stage has passed.
The reason why you would compress and elevate an injury is to help venous return and decrease swelling.
Ice helps to reduce swelling in acute injuries becaues of aterial constriction and helps reduce those initial symptoms. Ice also helps with muscle spasms and pain management
Over all good video🙂
Thank you so much for encouraging movement in recovery. Your explanation was spot on..
Went skateboarding, did an ollie and jumped about 2.5 feet high landed right on the side of my foot en rolled my ankle, that was horrible 😹
Watching this because I did the same thing about an hour ago 😅
Happened to me too bro it’s ok dont give up
Broooo exact same thing just happened to me holy
This just happened to me while doing an Ollie 😂😭
just did that yesterday, now im here in this comment section 🤣😅
Thank you so much for this video. I’m a dancer and while I was practicing my solo I rolled my ankle while turning and I fell and sat there in pain. I have competition in 2 weeks so I hope this helps :)
Thank you for making this video. It really helped calm and sooth my emotions. You gave great tips. Thank you again.
I was talking to a kenian runner and he told me that they usually continue running and only avoid uphill and strides for a couple of days. guess thier experience backs up your tips.
and two years ago I stepped on a root 4 weeks before the marathon and rolled my left ankle exactly like you did in the video. twisted it pretty bad but still managed to accomplish my 20mile peak longrun only two days later
still DNS at the M because of another injury 🙈
Kenyan*
Thank you so much! Loved this am still re-watching and taking notes. I have both sprained and broken ankles in the past. What I did this morning feels different. Your video is the best I've found at explaining what I may have done.
I think I only strained my ankle. I was 3 miles into a progression run and it rolled off a curb when I was watching traffic and turning left. It hurt enough to stop so I could examine. But I was able to finish the last 6 miles and get faster and faster with no pain at all. Mild swelling and soreness now a couple hours later but no issues walking. Can even do a single leg calf raise though it does feel funny. Not painful but not sturdy. I feel like the fact that I could finish the run and keep getting faster that I do not have a strain. Does that seem outlandish? Is it possible adrenaline helped? Still no bruising and even swelling is minimal. But it feels impacted.
Rolled mine 3 hours ago, was sprinting towards an enemy while playing paintball.
🙋🏻♀️thank you for the knowledge that you shared .
hope you feel better get
well soon Morgan
Thanks for the informative video. I recently strained my Achilles’ tendon, do you have any video suggestions on this type of injury?
Thank youso much . i rolled my ankle yestersday and i needed this.
Man I was needing this. I did fall with all my weight on my ankle.
I baby rolled mine today. Luckily I used to skateboard, so everything is pretty lose in the ankles from previous destruction. I finished my run, without losing pace, and got it wrapped from my first aid kit after stretching. We’ll see how it’s doing tomorrow. Hopefully an easy run is in the books for me.
Thank you. Of all the sprained ankle videos I watched, this is the most helpful. 65 and active hiker/jogger with my sled dogs and sprained my left ankle for the first time in my life. I like that you recommend still moving, as I know I can't jog or run, but they still need to get outside. So I'll look for places where they can run off leash while I hang out and take it easy.
How long did it take you to heal?
@@TASIAawful1 Probably about 2 months.
@@Kasonas thank you so much for your reply. I’m 60 and rolled my ankle over a tree root it’s been 5 weeks and I’m walking a little bit now but can’t walk far as my ankle is still a bit swollen this injury has really made my anxiety very bad being stuck inside..Hopefully it won’t be too long before I’m much better. Wishing you all the best
@@TASIAawful1 Well I hope I can relieve your anxiety by telling you I felt the same way and was worried I wouldn't be able to hike anymore. But slowly I was able to walk farther and farther, and before I knew it I was able to even forget I sprained it. I did keep mine wrapped with an ace bandage at first, and then later just a compression sock. Also infrared massage helped it while it after the initial swelling went down. Wish you the best!
@@Kasonas That’s great you got back to normal 😊..I was doing very well myself too I started my power walking again with my dog in the woodland and foot was feeling very good than unfortunately yesterday I rolled the same ankle again 😢 here I am back in my chair with my foot elevated it’s painful and little swollen but not as bad as last time hopefully it will heal in a few days. This is a nitemare I was wearing ankle brace so god knows how it would have been if I hadn’t been wearing it. I’ve read you can get weakness in the ankle after a bad strain 😢 Hope you continue with good health and enjoy your hikes wishing you all the best
I’ve been out the last three weeks, did a trail run got back into town stepped wrong off a curb and WHAMMO!
Just been doing ankle strengthening exercises and stairs very SLOWLY, lots of kinesiology tape. 🤷♂️🤦♂️🏃♂️🤘
I managed to roll my ankle on my most recent run. I don't think it's too bad, just a bit sore now, 2 days after the event. I'm going to try an easy run tomorrow. Keeping it moving has felt like the right thing to do since it happened. I didn't quite capture ther fall on video but I did record my reaction and the stressful jog home from the trails.
Nice video. Just rolled my ankle last weekend. I can still walk and run on the road (slow pace). I have the Cape Town Ultra Trail in two weeks. I think it will heal by then but how can you prevent an ankle role. It is the second time I rolled my right ankle. Doing the strengthen exercises but it is not enough. Will taping help to get me through.
Cheers.
I agree see a doctor. I have broken my left foot 3x and right foot 1x.
While I have wires in each ankle. I folded my left ankle over2 weeks ago. Something is off because my ankle sticks out 1cm.
Still ran the Cirque Series trail race in Alaska!
Love the info. Movement!!!!!! Is the key.
I sprained mine 10 months ago it popped when I rolled it I was carrying a saddle for horse so I had my 230lbs plus saddle weight on ankle. It turned black. Ugh I thought it was good & rolled it again tonight. Luckily not as bad. Thanks for video.
The advantage to Ehlers-Danlos syndrome is that, when you roll your ankle, it pops right back into place.
Glad that I'm not the only one injured because I was watching the gopro and not the trail! :)
Great advice thank you. Went over on my ankle earlier today. Absolutely gutted as I've got my first 100mile trail race next weekend. All the training has gone well and was feeling really good. Just one of those things. I'm on with the ice and compression now.
Were you able to recover in time?
@@anshumanrao7999 unfortunately not 😔
I just did this because I stood up a bit too fast, it hurts so baddd. I luckily know how to deal with it though because it's happened to me a lot in the past.
I've been physically active my whole life. Yet I've never hurt my ankle, as far as I can recall. There are some reasons for this. I have both strong and flexible ankles. I played soccer from early childhood and also played a lot of hacky sack. In hacky sack, I'd purposely roll my ankles when doing particular tricks. So, I got in the habit of stretching my ankles and walking on the sides of my feet, a Chinese exercise I learned some decades ago. On various occasions over the years, I've rolled my ankle while running and kept on running with no injury or pain. I've trained my ankles to be able to easily roll in and out of such slips. If you prepare your ankles, then strains and sprains can be prevented.
I feel your pain in that recording! You meant to say that tendons connect muscle to the bone, right? Not bone to bone, as you stated? ;) happy new-year!!
Tendons connect muscle to muscle or muscle to bone.
Ligaments connect bone to bone.
Both are subject to stresses as they are elastic.
Oh! I did not realize🙈
Imagine that you are in the middle of your training schedule to prepare for a upcoming race. You get injure and took few days rest. Then how do you restart your training? Will you start from the starting (from day 1 schedule) or just resume from where you got injured? And are you directly jump into the schedule or warmup for few days?
This just happened to me... I was just approaching the peak of my marathon buildup and decided to give my feet a break from the pavement and take to the trails. The result? Severe ankle sprain about a mile into the run... The pain is one thing, but the mental aspect of watching the progress fade away day after day while recovering has been the hardest part.
I twisted my ankle when i jump for a rebound while playing basketball.....i feel pain whenever i try to walk......it makes me feel nervous since we doesnt have money to have an xray thats why this is very useful ....thank youuuuu❤️
I would say first see a doctor because I've broken my ankle twice for a total of 4 fractures. Sometimes, it's not smart to keep going until you know 100% it's not fractured.
Mine did that and I heard a pop 😢 I can hold weight, though. So I’m not sure what it is. Feel some pain, but not horrendous.
What happened was it broken
You were lucky with both my springs/ . Dislocations I could put weight on them both times ..... But about 1 year the pain went but now 9 and 10 years alter the pain is back and it's gotten worst .... I have pretty much found out my foot isn't the usual foot/ ankle they found arthritis and now I have to do a MRI ..... Fun right lol
i did mine on Jan 3rd this year. i ran easy afterwards but it took a good 3 months to recover properly.
I was on one of my long (long for me) runs about 7 miles… I’m feeling good, good stride breathing right and ended up rolling my ankle mile one… just got to keep going and tell yourself keep going
Nope - do that when it's genuinely injured and that could be a reccurent injury for as long as you run. Absolutely do not do that
I’ve had a sprain for 6 weeks now. I’m a runner but I sprained it playing basketball. I’ve been doing rehab but how long will it take to full disappear?
Very Informative, Thank You So Much!
I Heard A Crack And Could've Bet I Broke My Foot,Thankfully It Was A Bad Sprain...
Was running on some wet grass one time full speed & I slipped & rolled my left ankle full weight it was prolly one of the most painful yet best pain I had ever felt ever 😭🤣
I was walking on a lawn, and didn’t see a hole in the ground, I stepped with enough force to twist my ankle and collapse on the ground, I had to crawl onto someone’s porch, because I couldn’t walk properly.
Did your ankle pop and crack when you sat down when you first injured it mine dose
When I was walking right I rolled my ankle when I did that why did I hear a big Pop like something popped out of place or something can you tell me whats wrong
I did roll my anchle :( Thanks for the tips! :)
Co-star "kitty kitty" to the show behind the running coach
I have twisted my ankle when I was dancing badly...it's painful....it is painful like he'll. I feel my ligament is teared. and there is a swelling too
I twist my ankle like on the side all the time I never sprained my ankle can you tell me why??
i love skateboarding🌝🙏🏼
get well soon, but hey, at least you get to teach us something new
That's a plus side!
I was playing basketball in crocs tried to cross somebody up and my foot went all the way back
Ouch
I rolled it 4 days ago coming down the stairs drunk, to go to my cat's room (he has a big family in there)... And I closed my eyes for a split second and PRAATTT...
The pain was pretty rough and my ankle swoll up within 4 seconds.
Anyways it is a religious festival going on where I live so I didn't do any plasters, Doc said I tore two tendons.
On the 5th day now and the pain is gone and I am jumping around and shit...
Like nothing ever happened. Is this serious or what? Like, I have limited sensation, balance and range of motion in the ankle but I no longer have any pain. Should I be bothered?
You made a mess with that ice lol
Damn why does it hurt so bad? Seems like an unreasonable amount of pain I mean come on!
The day your ankle learns to be a transformer and rolls out is the day you never fully recover from.
See I have dislocated my right ankle and just just rolled my left ankle twice this week right after each other kills like hell been walking on it but limping around and going slow ..... I have to go to hospital next week my ankle is out like a billion looks like it's about 6 months pregnant I've been to a doctor was told it's sprained that was before I rolled it the second time aka the next day
I strained my right pinkie toe, bruised it aswell. Stubbed my toes 7 times. Rolled my right ankle, stubbed my right pinkie toe
Once it took me almost a month from a roll
I’m on a month now and ankle still not better 😢
I twisted my foot but for about 2hours it was fine and did not hurt at all but at night it killed why?
Because you hace to leave it un in the aie for 3 years
I gain a little bit of weight I don't think they had much to do with it but I got out of bed went to go put my stupid Jordan slides on and my ankle completely rolled on itself I knew right away I fractured my foot I heard five pops I knew that area of the ankle even with a chiropractor cracking your ankle should not pop that many times but when I got an x-ray there was only a 3.5 mm piece of bone that fractured off of my foot very small piece but it still made me where I couldn't walk on my foot completely I think if I was a little lighter then I am now I'll be able to walk easier but because I would have gained a little bit of weight it's harder to walk I work at Publix and unfortunately I can't even limping at work I hope I don't get fired I live in Florida so they can fire you for anything I hope it heals fast I've been walking on it but just barely putting weight I don't want to disrupt the phone but I definitely don't want to stay off of it the whole time either the doctor told me to get a boot off of Amazon I can't afford one hopefully it heals up soon cuz I got it keep my job
I love you
You may be able to guess why I’m here… trying to enjoy Memorial Day and came off the deck step the wrong way. Immediately went down… this sucks.
Same! I run a TON but rolled my ankle by simply stepping down from the threshold of my door to my deck. 😣 It has been a week and it's still swollen, bruised, and not quite right. Hope yours has healed by now!
Me dealing with ankle pain i rolled it at sports training stepping on back of a teamates foot and rolled its been mildly hurting since (rolled it Thursday and today is monday) and is been hurting since I rolediy originally it hurt alot but now it's more wheni do impact activities but it still hurts like the mildest pain is a small constant ache but it gets worse wiyh stuff somtimes verry noticeable it just hurts and aches and stuff it hurts in foot and ankle and it's really sad ciz I gotta run 400 metres in 3 days
Oh no! I am so sorry to hear this!
Proceeding with the 400 metres is entirely up to you. It really depends on the grade of the strain or sprain. If it's bad then, you may want to seek help from a doctor or physiotherapist. If it's not too bad, and doing the movements and suggestions from this video are helping, then you could proceed. it all depends on the grade of the strain or sprain though and being honest with yourself.
@@TheRunExperience I haven't gotten it checked out got the 400m tomorrow plus relay wich is 100m×4 and then wheel and ball wich is basically running in a circle so that's alot on myvankle considering the fact it hurts to run plus I have footy training after eich involves warm up lap (how i injured my ankle) the warm up lap is a small jog around the oval then we stretch and start training myvlef i kick with is the injured ankle. We do kicking handballing and marking drills lots of running and some tackling drills (my footy isn't nfl or soccer where ever your from) in footy it's knee injuries concussions and I think ankle injuries maybe more knee and concussion but your running jumping so probably ankle too
I'm not good at being honest with myself I know i should rest I was telling myself al day to rest for my athletics yet i was running around eaven though I shouldve been resting it up maybe some ankle stretches to help get it ready for Tomorrow but I like pushing through and finishing things I would consider myself having a higher pain tolerance on the foot and ankle area (from previous experiences like accidentally kicking concrete really hard) so hopfully mu ankle is fit enough Tomorrow and hopfully don't do further damage
@@TheRunExperience should I get my ankle checked tomorrow will be a week since it started hurting I gabent gotten it checked nobifea why it hurts all I know is that it's kinda hurts especially while running I rolled it nearly a week ago and I've been on it alot and I have footy starting in a month It would be the seccond game of the season
what is that thing you used at 5:23
it’s kinesiology tape, or KT tape!
@@TheRunExperience tysm btw which country are you from
I am from India
And contact me
I’ve been there and let me tell you shit hurts real bad
Excruciating 😖
Mines swollen 😫
this shit happened to me. today.
I rolled my ankle this morning while running towards my gym stepping wrongly between the concrete and grass. My ankle rolled on its side I immediately felt super hot and painful. it is worst than a regular ankle roll. I think it is an ankle sprain. Need to go to the Doctor, It could be a ligament injury, need to go see a doctor.
I can help you with that if you want. First of all, you need to go to a podiatrist and get X-rays to make sure you only have a sprain and no fractures. If you have no broken bones I can help you to full recovery. Believe me you want to heal ASAP because it can be very depressing to reamined injured. Let me know and I will assist.
So this is basically an infomercial. 😂
Played volleyball here you know what happened haha
great video and great explanations
and damn you are stunning beautiful too
See what social media does?...
its not social medias fault, relax
lmao i was in gym class and tripped over a girls purse
that would lead to 3-grade injury
So instead of RICE, we use MICE! I hope you get well soon.
I rolled it wayyyyyyyyyyyyyyyyyyyyyyy worse I think I broke it cuz I can feel my toes
Hmmm.... This is indicate that lack of balance workout.. 😅😅
does any scientific evidence support the last one? (Elevation)
If yes? Please give source
This is not a scientific video and it's factually wrong.