I got benefitted by this exercise. I had this problem two years ago but recurred suddenly. I m performing with 10 minutes hot water stroke prior to the exercise.
Hi sir please suggest ankel problem 50day complete injury. But after walking swelling problem toes and heel. And ankel area also swelling after some time hot water formation reduce all. And one question about ice or hot water formation useful in my case. Please advice. U R video very useful for excercise. Thanks
Bhai meri bhi nash dikkat karti hai long running karta hu nash pareshan karti hai running nahi kar pata apki sahi ho Jaye to bata Dena kya treatment Kiya tha
Requirement k douran mere bht Badi moch aa gaye thi sir or 6 month ho gaya mai acha se chal nhi pati hun , mai fir se running karna chahti hun please kuch best exercises boliye thank you 🙏
see Amrita ji... if ankle injury become old like in your case its 2 year old, then you should be more concious and serious with your ankle problem... bcoz if you dont take it seriously it will become a headache for life.... bcoz it is in such a area on which your whole body weight comes, when we walk or even when we stand.... so plzz resolve this issue forever, as soon as possible.. don't worry it will b cure , 90% people take this case in wrong way.. the fact is that it will cure permanently with some specific exercises. Becoz i have speciality in this case thats y i make a full series on this vdo.. and people are geting well with these exercises... So you also have to follow those exercise program.. it will be in 3 different phases...and it will take one month to be completed... yess after one month your problem will be cure. ... but how do i arrange these 3 phase, its depends person to person.. so to make a perfecr exercise program i will need to know 3 to 4 things ... after asking or watching your foot movement i will make the exercise program.. so i m giving my number here. ... you can call me without any hegitation... 8860427588
Sir jb moch ati h tb thodi charr si awaj ati h.. Kya use set krwana mtlb fir se kat se awaj nikalkr set krana jruri h ya ye exercise se set ho jayega..
ye exercise se hi thik hoga.... aap 3 alag alag phase ki exercises kariye ... teeno phase ko kab aur kese karna hai iske liye aap 8860427588 par call kar ke samjh sakti hai ye mera professional number hai
@@physiofitnessathome4156 mere pair me moch aai me seedhiyo me gir gai.. Fir, sam day mujhe thodi swelling hui takhne pr to pas hi ek pehlwan k pas gye usne moch nikali thodi stretch krke to jyada pain ho gya ek bar.. Fir usne koi lape lgakr patti bandhi. Us din to nhi but dusre din tk me thoda chal pa rhi thi.. Kafi relief tha.. Ab 8-10 din ho gye h kafi thik h chal to pati hu but dard hai.. Puri trh se thik nhi.. Seedhiyo me dikkat hoti h.. To kya exercise se puri trh se thik ho jayega..
First of all thank you so much sir 🙏 sir Mera ek sal purana Mich hai Dr ne operation bola hai mai operation karwana nahi chahti lekin sir bahot sujan hai aur blood bhi Kam Gaya hai please upay bataiye ky in excecise se mera operation tal sakta hai please 🙏 bataye
My legament injury is about a month old.. Before 2 days dr has removed my raw plaster bandage... can I do this? My ankle is still swallowen and I feel pain.. Plz revert
ok i got your point... after removal of plaster the next phase should be mobility and flexibilty exercises followed by strengthening exercise.. and for strengthening you will have to start basic strengthening exercises.... But.. Now .. first start some mobility and flexibility exercises... do some stretching exercises and all mobility exercise for next 3 days, 2 times a day... .. so for now don't do this vdo exercises.....
Sir mere pair ke panje mein 3 sal pahle moch lag gai uske bare mein mujhe pata nahin doctor ko dikhaya to unhone dava Diya dava jab tak khate theek rahata Dard FIR chalu ho jata hai Magar Abhi Tak ankle mein kuchh bhi aaram nahin hua shoes pahnane ke bad aur chalne ke bad panje mein ankle Sujan aur Dard bahut jyada hota hai iske liye ham kya Karen please help sir
Sir swelling only around lateral Mallious since 3 month due to ankle twisted,no fracture as per xray, after taking several medicine swelling not heal. No pain only swelling in ankle since 3 month. Please suggest
swelling can also be heal with joint movement and isometric exercises... so start ankle mobility exercises and isometric exercises... alongside you can take chymoral forte medicin twice a day.... when sweling will subside.. start advance stregnthening exercises
Or sir rat ko jab pair per pain remover sprai krta hu to puri raat dard khichta rhta h apki video dekhkr exercise ki Aaj pheli bar magar pair ke panje mujhe behad kamjor Lage mtlb panje me movement krte waqt kafi kamjori mehsus hue esay kaise dur kru btaiye
Sir ek saal ho gya bollyball khelte time injury ho gya tha left ankle me mri b kra li but swelling aur dard nhi ja rha mri me fluied aa rha hai kya karu?
sir , mere left leg mei January mei ankle sprain hua tha. tab maine itna dhyan nahi Diya. abhi mai ye wali exercises kar rha hu 3 days se . to aap mujhe batao ki mujhe kya karna chahiye. maine doctors aur pehelwaan ko bhi dikhya . but unse thik nhi hua. to aap mujhe kuch batao. kya mujhe pure June rest karna chahiye aur ye wali exercises karni chahiye? please reply sir
aap ko ye exercise 15 se 20 din toh karni hai but saath hi saath aap "Ankle isometric exercise" bhi 5 din din me 2 baar karoge.. phir aapka sprain thik hoga... ye thoda lamba process hota h
@@physiofitnessathome4156 sir abhi meri summer vacation start Hui hai . To Mai rest kar sakta hu . To aap mujhe batao ki abhi vacation ke time pe mujhe aapki exercises karni chahiye ya kisi doctor ko consult karna chahiye?
Aap ye 2 video ki exercise kariye ▪︎Ankle Rehab part 1 : th-cam.com/video/A43nAMJo4_Q/w-d-xo.html ▪︎Ankle rehab part 2: th-cam.com/video/HrK-_kZhoQA/w-d-xo.html
Sir mera ankle sprian 2020 mian howa tha or tab mera full foot swell karrahe tha phir xray clear show karraha tha or mene serious nhi liya ab 3 sal hogae abhi bhi sirf eik taraf foot swell karraha hian kr dard bhi hota hian toh plz sir koi method batae mian thag gaya ho
Or agar sir koi exercise ho itne old karliye Woh bhi plz batadiyjie or foot KO ice ya hot water chaye Woh bhi plz batadiyjie kuke abhi bhi swelling hian
aapko ye exercise dosre phase me karna hai... pahle phase me isometric exercise aur stretching exercises 5 dino tak din me 2 baar karna hai..uske baad phir ye wali exercises 15 din karni hai... toh total 20 di karni h
Hlo sir Mujhe ankle sprain hua tha two months backright ligament injury Bola tha rice method follow Karne ke liye Bola tha Kiya bi tha for 10 days ab belt use karthi huun while walking and day time But still dard hota aur sujan hai Ab kya swelling reduce ke ki liye hot pack ya ice pack Karna hai Ab bi rice method follow Karna hai kya sir Ya exercise strat Kar sakte hai ke Apne bataya hai During pain taking dolokind Applying Ayurvedic oil
thank you Nusrat bahot hi achche se detail me aapne apni baat rakhi... dekhiye RICE method jitne din karna tha woh aap kar chuki... rahi baat pain aur swelling ki toh woh abhi kuch din rahegi jab tak muscle me ek level ki stregnth nahi aajati... chalte waqt abhi bhi aap bandage use kariye... but steps yani stair kam use kariye.... upar chalte waqt normal wala leg pahle rakhiye phir sprain wala rakhiye... utarte waqt aap pain wala pehle rakhengi baad me normal wala... rahi baat ice ki toh aap sare din ki activity khatam hone k baad aap ek bar ice pack lagaiye... ab baat karte hain exercise ki.. toh basic exercise ab start kar dena chahiye... but usse pehle aap mujhe ek baar foot aur ankle ki photo bhejiye taki swelling ka pata chal sake k kitni h.... aur movt ki vdo bhi bhejiye..... aap mujhe 8860427588 par bhejiye phir isi par mai exercise bata dunga
Sir,please reply ,mujhe 8 year phele moch ayi thi jump karne SE ,dhere dhere thik ho gyi thi,,ab meine running Start ki Hai to mujhe ,running mein thodi dur dodne mein pain hota Hai,8 year se hi nuss ka gutcha bna hua hai chota sa,kya the thik ho sakta Hai completely, please reply sir?
Sir mene plaster bahat jaldi jaldi mein kardiya... Matlab duty attend karne ki chakkar mein mene usi din plaster karlia jiss din peir mein moch agaya.... Scooty se peir jameen per rakhne ke time per peir mein moch agayatha.... Thoda sa swelling aur pain ke karan x ray kiya toh government hospital mein unhon ne plaster lardiya fracture bata kar.... Sir ajj 1 week hogaya hai Lakin pain nahin hai.. Aramse mein chal vi paa rahi hoon... Kya plaster khol dooon 🙏🙏🙏🙏🙏🙏🙏🙏🙏🙏🙏🙏🙏????
Heloo sir meri ankle me 6 to 7 month ago leg Stairs se slip ho jane se mood gaya tha so tabhi swelling ho gaya tha and check-up karvaya tab doctor ne kaha tha kuch zayada problem nahi he but abhi thodi swelling he to mene hoy water se leg ki shikay karti hu and 10 days se me regular (slow)surya namaskar karti hu around 1 hours for weight loss so .. Kya muje surya namaskar bandh kar dena chahiye ki I mean or problem hogi Surya namaskar se or yoga continue karke unke saath aapki batayi huee excrise continue karni chahiye Plz let me know sir as soon as possible🙏
dekhiye.. aapko ankle sprain hai... yaha aapko teen chaar baatein clear karni hongi... ek toh surya namaskar ya koi bhi aisi exercise ya activity jo ankle par extra pressure daale woh nhi karna.. dosri baat apko iss vdo wali exercise bhi abhi nhi baad me yani second ya third phase me karna hai.... abhi kya karna hai kaunsi exercise karna h kitne din karni hai.. aur aapke ankle ki condition kesi hai... ye sab cheez ke liye aap 8860427588 par contact kariye phir mai detail me bataunga
Sir thanks ki apne itna chcha video banaya detail me,obhi itna easy way me,meri beti ka dislocated fracture hua ha right lateral ankle me aur grade 2 ligaments injury hua ha,do din hua plaster lga ha,sir mujhe kya karna chahiye aur kya khilana chahiye,please help me
sure i will help you.. don't worry i will give you all the physiotherapy exercises protocol... pahle plaster hat jaye phir aap mujhe msg kariye... mere number par 8860427588
Sir mujhe 6 months phle injury hui thi or maine 2 storied injection bhi lgva liye or recently plasma injection bhi lgvaya h relief nhi mil rha m kya kru aj hi maine apki video dekhi or aj se hi exercises suru krha hu...mera physical h up s.i ka ..... Dec main please help
zaroor.. but aap exercise sequence me karein... pahle ruber band wali karna hai 10 dino tak.. phir uske baad rehabilitation phase 1 ki exercise karna hai
@@physiofitnessathome4156 sir mujhe per me drd ese nhi hota lekin jb m 1ya 2 km chl leta hu tb pain hona suru ho jata h doctor ne MRI k lie bola h ...mujhe smjh nhi aa rha h m kya kru....? Exercise to m proper way m hi krha hu jaise apne btai...
Moch aane ka baad 60 day ho chuke hai ab ankle ki exercise karna thik rahega ? Isse injury bdh to nhi jayegi ? Sir mera physical exam hai plz kya krna chahiye ye bataiye mujhe
@@physiofitnessathome4156 sir maine dr sahab ko dikhaya tha unhone xray krne ke baad , bola agr physical exam hai to jldi recovery ke liye 7 din ka plaster lgwa lo apne maine eaisa Hi kiya baki sujan km krne vali or calcium, vitamin dawiya khayi or khaa hi raha hu ... lekin acche se thik nhi hua hai 2 mahine Ho chuke hai ab , pura thik nhi hua hai , ab aap Hi bataiye mujhe aapse behtar tarike se koi bata nhi kr skta , kyuki physical exam dena bhi jaruri hai mere liye 20 din bache hai .... plz 🙏
Doctor shab Mara ancle 2year hoga thick nai hota running karna sa dard hota thoda thoda key kara apna dala Huwa exersize karau key kara doctor shab thank you
aapko poori trah se strengthening exercise karni hogi.. taaki dobara na mude... iske liye aap meri strengthening wali exercise kijiye pahle 5 din isometric wali exercises karni hai din me 2 baar..... phir advance strengthening exercise karni hai 15 din
HI, I had ankle sprain two months back. Now, I am able to walk and do most of the exercises you recommended but calf raises are still very painful. What to do?
Sir, kya apse phone pr contact ho skta h? Mere ankle sprain ko 6month ho gye bt pain nhi ja rha, Dr se continue treatment bhi chl rha h, exercise se pain or bdh jata h
5 din me tabhi thik ho sakta hai jab grade 1 ho aur woh bhi aapne achche de RICE protocol follow kia tab.. otherwise ankle sprain thik hone me kam se kam 10 din toh leta hi hai
Mera takne ka lingament doctors batate h ki Thora kich gya jo kichich k out set ho gaya jeske karan bar bar seweling or dard rehta h plz koi upay bataye
@@balwantbhanwal283 .... dekhiye agar seelling aur dard k poora khatam hone ka wait karenge tob bahot time nikal jayega.... dard aur sweling agar bahot zada h toh exercise mat kariye abhi kuch aur din ice pack aur cerape bandage lagaiye... lekin dard aur sweling agar bardasht karne layak hai bahot zada nhi h toh ab exercise stsrt kar dijiye... lekin aapko exercise pehle isometric karni hai 5 din ... din me 2 baar... isometric exercise wali exercise aapko isi naam se mere channel par mil jayegi ankle sprain k playlist me dekh lijiye ya isi naam se search kar lijiye.... iske baad phir rubber band wali karni hai yaani 5 dino k baad
theraband use karne se pahle kuch aur bhi exercise karni hoti hain phir theraband wali exercise ka number aata hai.... iske alawa theraband wali exercises kab karni hai aur kitne dino baad start karni hai ... ye nirbhar karta hai aapki condition ke upar.... detail me janna ho toh aap contact kar sakte hain... 8860427588
aapki chot purani hai toh aapko exercise se hi relief milega.. but exercise aapko 2 alag alag phase me karni hain.. aap phn kar lijiyega mai samjha dunga k kese karna hai... 8860427588
Thanq so much sir 🙏🙏sir kya isi exercise karne se ligament tear thik ho jayega? 2saal hogaye ankel ligament injury thik nahi ho raha hai plzz sir reply 🙏
dekhour Sucharita ji... ankle ligament tear ki wajah se ankle me instability aati hai jo hume preshan karti hai aur saari life karti rahegi agar iss instability ko roka na gya.. toh ankle ki instability ko rokne aur ankle me stability laane k liye ankle rehabilitation treatment poora karna hi padega aapko... iske liye kai phase ki exercise karni hongi alag alag.. ye wala vdo unhi phase ka ek part hai.. sirf iss exercise se baat nhi banegi.... plzz aap pura protocol kariye bhale hi thoda time lag jaye.. ye saare phase complete karke hi aap poori trah se fit ho sakte ho hamesha k liye nahi toh ye rah rah kar aapko dikkat karta rahega.... better hoga k aap ek baar baat kar lo phn par mai aapko pehle saare phase kese karna hai woh samjha dunga.. tab aap achche se start kar payengi.... feel free to contact on 8860427588 ya isi par whats app kariye phir mai free hokar aapko call kar lunga
Hlo sir..namskar .sir mere pair m b ancle m problem h .jb m jyada walking kr leta hu to ye bhut pain krta h ..muje to dhyan b nhi ki kb ancle twist huaa h ..kafi time ho gya h .. normal kuch ni pta chlta lekin long walking ke bad bhut pain hota h .kya is exercise se thik ho jayega..plz reply sir ..
Pahle toh ye jaan lijiye ki... ankle sprain ek baar hone k baad jab tak ankle ki muscle ko strength nhi de dete... saal k baad 2 saal k baad yaha tak life me kabhi bhi dikkat kar sakti hai.... aapki dikkat ka ek hi ilaj hai aapko 3 alag alag phase ki exercises karni hongi... aap mujhe whats app par msg kariye woh exercise ki vdo mai bhej dunga ... aur aap apne ankle ki ek current photo bhejiye.. dono ankle ki ek saath.. my no 8860427588
put ice pack ... you have to wrape ice pack around ankle ... icing is the best way to reduce sweling... and wrape cerape bandage it will also good for sweling
Sir mere ankle me moch agai 2 month palhe avi tak thik nhi horhi h Maine dr ko v dikha liya bahut sari medicine v khai par ye thik nhi ho rhi h mujhe chalne me v pareshani ajati h pair me Sujan v rhta h plz sir koi upay bataiye , 🙏🙏🙏
Sir meri moch ko 4 month h gaye hai doctor ne mujhe pluster lagaya tha maine 1 week mai khol diya abhi mere ankle ke niche pain ho raha hai .Sir mai kya karu suggestions bataiye jisse thik ho jaye pure leg mai dard ho raha hai. Pls reply
Sir mera ankle moch 2 month phle huwa tha,doctory treatment k bad bhi chlne se hlka drd aur sujan rhta hi aur rest krne se thik ho jata hi ,x-ray me bhi koi problem ni hi ,sir to kya abhi aur rest, exercise continue rkhne ki jrurat hi ya fir chlna start kr skte hi
nhi rest ki zarurat nhi hai ab.. lekin haa bahot zada chalne ki bhi zarurat nhi hai... aap light exercise kariye kuch din... isometric yani basic exercise kariye pehle phir uske baad rubber band wali kariye... istrah se dheere dhere muscle me strength aayegi aur jese jese strength aayegi toh aapka pain jo aajata hai woh nhi hoga
Sir isometric Exercise krne k bad strenthny exercise chalu kiye 10 din ho gya hi , ap jaisa btaye the thoda aram mila hi ,sir lekin takhna k side wali nas me thoda drd bachha hi sir aage lagbhag kitna din aur lg jayega thik hone me pls sir btaiye
@@gajendrasahu4519 ... dekhiye ankle ki moch pooori thik hone me thoda time lag jata hai... isometric ke naad wali exercise abhi aur 10 din kariye... aur jo aap ek jagah nass me dard bata rahe h.. waha aap stretchinh kariye.. yaani dard wale area ko stretch kariye .. phir hold kariye ... relax kar lijiye... 10 baar repeat kariye
Sir mera ankle sprain 5 saal purana hai . Sports injury centre delhi m dikhaya tha unhone apke wali exercise btayi hai mild si Sujan hai koi pain nhi hota na chalteh samay na running karteh samay but Sujan ho jati hai thodi si m full marathon runner hu please Sujan k liye kuch btaye sir ?
dekhiye jitna old ankle sprain hota hai utni zada muscle weaknes hoti hai around the joint... aur jab muscle weak hongi toh sweling hoti rahegi reh reh kar, toh ankle sprain hone k baad aapko regular aur systemic way me exercise karni hongi... aapko 3 alag alag phase me exercises karni hai.. pehle aap ye saari exercise kijihe 10 dino k liye... aap chuki athlete hain toh aap hard theraband se kariye.. aur din me do baar... phir iske baad rehabilitation aur return to sport phase ki exercise karni hai.... sab par maine alag alag vdo bana rakhi h
aur rahi baat running toh behtar ye hoga k jab poori trah se strong ho jaye tab running start kariye.. jab tak aap tezz tezz walk karte rahoye taki aapki stamina down na ho
Hello sir.. mere ankel 1 sal phle cricket khelte waqt mud gya tha abhi bhi thoda dard rahta hai ek 2 step chalne ke bad dard kam hota h iska koi upay btaye.. sir
aap iss vdo ki exercise karne se pehle 5 din isometric exercise kijiye.. iski vdo isi naam se mere channel par mil jayegi.. phir iss vdo ki exercise karna hai jisme resistance band ki exercise batai hai..
dekhiye kisi bhi trah ki injury ya surgery k baad.. aur woh bhi agar ankle jesi jagah ki baat ho jispar hamari body ka poora weight aata hai toh problem aur zada badh jaati hai jab hum khade hote hain ya walk karte hain... aapke case me chuki 4 mahine ho chuke toh aapke ankle ke chaaro traf ki muscles bahot weak ho chuki hongi pain, instability aur lack of movrment ki wajah se.... toh isliye agar aap poori trah se ankle ankle ko fit rakhna chahti hain toh aapko ankle ke teeno phase ki exercise karni hogi.... woh exercise kese karni hai woh saari details aapki meri alag alag ankle ki vdo me mil jayengi... agar koi cheez na samjh me aayi toh call kar lijiyega...
Sir mai students hu aur mai force ki taiyari krta hu mere pair me sujan aa gyi h jo 2mahine se halka sujan h aur thik nhi ho rha mujhe bahut dar lg rha h kyoki Mera 1month bad physics h agr mera pair ka sujan thik nhi hoga to mai reject kr diya jaunga please sir kuch bataiye mere liye🙏🙏🙏
ok... exercise se hi aapka foot thik hoga... aapko ye exercise 3 alag alag phase me karni hain... pahle phase me sirf stretching aur mobility karni hai, 3 din din me 3 baar.... dosra phase 4th day start karna hai, isme aapko isometric exercise karni hai l, 5 din karna hai din me 2 baar(ispar maine vdo banaya hua hai isometric exercise ke naam se. phir last phase yani 3rd phase karenge advance strengthening exercises, 10 se 20 din karenge din me 2 baar karenge( ispar bhi maine ek alag se vdo banai hui hai aapko mil jayegi) .... istrah se aapko ye saari exercise lag bhag 20 din karna hoga tab jakar aapla ankle poori trah fit hoga... enjoy and best of luck
see jahnvi you have explained the typical issue regarding ankle sprain.... if one got ankle sprain and left her/himself without proper strengthening done... then this issue which is called re-sprain wll occure again and again.. this is a very common complain what you exactly have... So if you want your ankle to be stable for ever.. you will have to do a proper exercises regime.. which you have to follow in 3 different phases.... Before i prescribe all these phases, and how to start.. and what should be the time duration, i need to get some queries regarding your condition then i will b able to prepare your treatment protocol... so contact on 8860427588
Sir meri ankle ke niche thoda Side me haddi badh gaya hai matlab ubhar aa gaya hai mera pair me ye moch 2 saal pahele hua tha Mai kya karu sir please help me
aap ye wali exercise kariye but ... achcha hoga k isko karne se pehle meri ek vdo jiska naam basic strengthening exercise hai, woh exercise 5 din kariye din me 2 baar.. phir aap ye rubber band wali exercise kariye
I got benefitted by this exercise. I had this problem two years ago but recurred suddenly. I m performing with 10 minutes hot water stroke prior to the exercise.
its my pleasure.. keep doing
Hi,sir I am suffering form ankle pain ,it happened 9days,what should I do,ply sir give advice
Hi sir please suggest ankel problem 50day complete injury. But after walking swelling problem toes and heel. And ankel area also swelling after some time hot water formation reduce all. And one question about ice or hot water formation useful in my case. Please advice. U R video very useful for excercise. Thanks
I have old ankle sprain of 7 months old. I still have pain and swelling. Please make a video on how to cure it
Bhaiya apka thik hua kya please reply 😢 main bahut pareshan hu
Thank you so much sir ..for sharing ur best knowledge ..
I will be following ur advice ..🙏
दोनों,एकल,मुडनै,पर, क्या, करना,बताइऐ
kab muda tha... aur abhi kya condition hai.. dono ankle ki mujhe photo bhrjiye iss number par 8860427588
Thank you Dr. Sahab.🙏🙏
Bhai mare par ka takna maiy baut dard rata hii mara pa chala bei nahi jata
Very well explained 👏
thanks
Sir old GBS Ahe pay che boot Halat nahi & Ani mangat pan halat nahi
सर मुझे दो महिना हो गया पैर में मोच आये लेकिन अभी तक सुजन थोड़ा सा रह गया है कम नहीं हो रहा और दोडने में भी दिक्कत हो रही है तो थोड़ा suggetion de
Bhai meri bhi nash dikkat karti hai long running karta hu nash pareshan karti hai running nahi kar pata apki sahi ho Jaye to bata Dena kya treatment Kiya tha
Bhai kaise thk Hui apki
@@brajmohansaxena4254Bhai kaise thk Hui apki
@@brajmohansaxena4254sahi hua kya same problem nash suj jati hai running se usme dard b hota hai
Niche ki side adi mai parat ke andar sujan h use door kaise karen
Requirement k douran mere bht Badi moch aa gaye thi sir or 6 month ho gaya mai acha se chal nhi pati hun , mai fir se running karna chahti hun please kuch best exercises boliye thank you 🙏
Thanks for uploading this🙏
most welcome
Sir nu.deejiye mujhe mere per me bhot purani moch he
Thank you so much 🙏 sir
Good morning sir i had 2 year old injury i have pain in my ankle what should i do? And should i take any diet with this exercise
see Amrita ji... if ankle injury become old like in your case its 2 year old, then you should be more concious and serious with your ankle problem... bcoz if you dont take it seriously it will become a headache for life.... bcoz it is in such a area on which your whole body weight comes, when we walk or even when we stand.... so plzz resolve this issue forever, as soon as possible.. don't worry it will b cure , 90% people take this case in wrong way.. the fact is that it will cure permanently with some specific exercises. Becoz i have speciality in this case thats y i make a full series on this vdo.. and people are geting well with these exercises... So you also have to follow those exercise program.. it will be in 3 different phases...and it will take one month to be completed... yess after one month your problem will be cure. ... but how do i arrange these 3 phase, its depends person to person.. so to make a perfecr exercise program i will need to know 3 to 4 things ... after asking or watching your foot movement i will make the exercise program.. so i m giving my number here. ... you can call me without any hegitation... 8860427588
@@physiofitnessathome4156 thank-you sir
Thanks for shearing your Knowledge Sir🙂
thanks dear
Thankyou so much sir 🙏
Altrrasaun d jaruri he
Bhut madat houa sir as these exercise ☺☺
good
Sir jb moch ati h tb thodi charr si awaj ati h.. Kya use set krwana mtlb fir se kat se awaj nikalkr set krana jruri h ya ye exercise se set ho jayega..
ye exercise se hi thik hoga.... aap 3 alag alag phase ki exercises kariye ... teeno phase ko kab aur kese karna hai iske liye aap 8860427588 par call kar ke samjh sakti hai ye mera professional number hai
@@physiofitnessathome4156 mere pair me moch aai me seedhiyo me gir gai.. Fir, sam day mujhe thodi swelling hui takhne pr to pas hi ek pehlwan k pas gye usne moch nikali thodi stretch krke to jyada pain ho gya ek bar.. Fir usne koi lape lgakr patti bandhi. Us din to nhi but dusre din tk me thoda chal pa rhi thi.. Kafi relief tha.. Ab 8-10 din ho gye h kafi thik h chal to pati hu but dard hai.. Puri trh se thik nhi.. Seedhiyo me dikkat hoti h.. To kya exercise se puri trh se thik ho jayega..
ji haa agar aap chahti hain k aage ye dikkat baar baar na ho toh exercise se hi ye poori trah se thik hoga
Or ak bat or sir jb jyada walking ho to sir pair m sujan b aa jati h
First of all thank you so much sir 🙏 sir Mera ek sal purana Mich hai Dr ne operation bola hai mai operation karwana nahi chahti lekin sir bahot sujan hai aur blood bhi Kam Gaya hai please upay bataiye ky in excecise se mera operation tal sakta hai please 🙏 bataye
haa agar high level ki exercises kar lia toh operation se bach sakte hain
Sir mujhy pyer ke panje par ger kar bhut drd ho raha hai gosht me au ungaliyon mein chalne Ko nahin aa raha kiya kare pls Riply pls
🙏🙏🙏🙏🙏🙏जय श्रीकृष्ण 🙏🙏🙏🙏🙏🙏
Bahut bahut Shukriya sir
My legament injury is about a month old.. Before 2 days dr has removed my raw plaster bandage... can I do this? My ankle is still swallowen and I feel pain..
Plz revert
ok i got your point... after removal of plaster the next phase should be mobility and flexibilty exercises followed by strengthening exercise.. and for strengthening you will have to start basic strengthening exercises.... But.. Now .. first start some mobility and flexibility exercises... do some stretching exercises and all mobility exercise for next 3 days, 2 times a day...
.. so for now don't do this vdo exercises.....
if any doubt you can call me on 8860427588... plzz try to givr me a msg on whats app.. when i get the time i will revert back.. thank u
@@physiofitnessathome4156 thank you very much 🙏
Sir mere pair ke panje mein 3 sal pahle moch lag gai uske bare mein mujhe pata nahin doctor ko dikhaya to unhone dava Diya dava jab tak khate theek rahata Dard FIR chalu ho jata hai Magar Abhi Tak ankle mein kuchh bhi aaram nahin hua shoes pahnane ke bad aur chalne ke bad panje mein ankle Sujan aur Dard bahut jyada hota hai iske liye ham kya Karen please help sir
aap ankle sprain ki exercise proper tarike se kijiye
Hello sir i got ankle sprain about 3 years ago. Then slowly slowly my body posture get worst. Please help me to get back my posture back. Please sir🙏
Sir swelling only around lateral Mallious since 3 month due to ankle twisted,no fracture as per xray, after taking several medicine swelling not heal. No pain only swelling in ankle since 3 month. Please suggest
swelling can also be heal with joint movement and isometric exercises... so start ankle mobility exercises and isometric exercises... alongside you can take chymoral forte medicin twice a day.... when sweling will subside.. start advance stregnthening exercises
Sir 2 mahine phaile moch aya tha swelling abhi bhi h kya MRI krana jaruri h ya fir excercise se shi ho jayega
MRI karane ki zarurat nhi.. pairo ki moch me swelling rahti hai 2 se 3 mahine
aap iss vdo me batai gyi baato ko follow kijiye
Or sir rat ko jab pair per pain remover sprai krta hu to puri raat dard khichta rhta h apki video dekhkr exercise ki Aaj pheli bar magar pair ke panje mujhe behad kamjor Lage mtlb panje me movement krte waqt kafi kamjori mehsus hue esay kaise dur kru btaiye
Sir koi oil ya lotion bta do jisse drd tik ho jaye ya tik ho ske ya km hota chla jaye drd
voveran gel
Thanks for information
Sir ek saal ho gya bollyball khelte time injury ho gya tha left ankle me mri b kra li but swelling aur dard nhi ja rha mri me fluied aa rha hai kya karu?
strengthening exer kariye
sir , mere left leg mei January mei ankle sprain hua tha. tab maine itna dhyan nahi Diya. abhi mai ye wali exercises kar rha hu 3 days se . to aap mujhe batao ki mujhe kya karna chahiye. maine doctors aur pehelwaan ko bhi dikhya . but unse thik nhi hua. to aap mujhe kuch batao. kya mujhe pure June rest karna chahiye aur ye wali exercises karni chahiye? please reply sir
aap ko ye exercise 15 se 20 din toh karni hai but saath hi saath aap "Ankle isometric exercise" bhi 5 din din me 2 baar karoge.. phir aapka sprain thik hoga... ye thoda lamba process hota h
@@physiofitnessathome4156 sir abhi meri summer vacation start Hui hai . To Mai rest kar sakta hu . To aap mujhe batao ki abhi vacation ke time pe mujhe aapki exercises karni chahiye ya kisi doctor ko consult karna chahiye?
@@physiofitnessathome4156 sir pakka thik ho jaega na? Because I'm can't get back to sports
15 sal purana moch ka dard hai. Left ankle me. Aur hamesha ankle joint me garam rahta hai aur marodne se bajti rahti hai.kya ye sab thik ho jayega?
Sir aapse bat kaise ho skti h shoulder injury k liye bat krni h aapse
ok.... aap apna number dijiye mai aapko call kar lunga... ya aap mujhse apni email bataiye waha se number mil jayega
Hello Sir My Uncle sprain before 3 months is now Ok I can do any movement but some times it's pain yet which is best exercise to do so completely heal
Aap ye 2 video ki exercise kariye
▪︎Ankle Rehab part 1 :
th-cam.com/video/A43nAMJo4_Q/w-d-xo.html
▪︎Ankle rehab part 2:
th-cam.com/video/HrK-_kZhoQA/w-d-xo.html
Sir mera ankle sprian 2020 mian howa tha or tab mera full foot swell karrahe tha phir xray clear show karraha tha or mene serious nhi liya ab 3 sal hogae abhi bhi sirf eik taraf foot swell karraha hian kr dard bhi hota hian toh plz sir koi method batae mian thag gaya ho
Or agar sir koi exercise ho itne old karliye Woh bhi plz batadiyjie or foot KO ice ya hot water chaye Woh bhi plz batadiyjie kuke abhi bhi swelling hian
Sir right sight ke pair me 1 hapte pahle mouch aai thi pr abhi tk thik nahi hui he aapke ye step filow kitne dino karne se thik honge?
aapko ye exercise dosre phase me karna hai... pahle phase me isometric exercise aur stretching exercises 5 dino tak din me 2 baar karna hai..uske baad phir ye wali exercises 15 din karni hai... toh total 20 di karni h
Can I apply lime mix with jaggery for quick relief
Halki swelling mai bhi exercise kar sakte hai kya
haa
Sir ji ye excercise ka time hai ya kabhi bhi kar sakte hai plz reply me 🙏🙏
kisi bhi time kar sakte hain
Hlo sir
Mujhe ankle sprain hua tha two months backright ligament injury Bola tha rice method follow Karne ke liye Bola tha Kiya bi tha for 10 days ab belt use karthi huun while walking and day time
But still dard hota aur sujan hai
Ab kya swelling reduce ke ki liye hot pack ya ice pack Karna hai
Ab bi rice method follow Karna hai kya sir
Ya exercise strat Kar sakte hai ke Apne bataya hai
During pain taking dolokind
Applying Ayurvedic oil
Outside bi chalna start Kiya hai
Aur steps bi
thank you Nusrat bahot hi achche se detail me aapne apni baat rakhi... dekhiye RICE method jitne din karna tha woh aap kar chuki... rahi baat pain aur swelling ki toh woh abhi kuch din rahegi jab tak muscle me ek level ki stregnth nahi aajati... chalte waqt abhi bhi aap bandage use kariye... but steps yani stair kam use kariye.... upar chalte waqt normal wala leg pahle rakhiye phir sprain wala rakhiye... utarte waqt aap pain wala pehle rakhengi baad me normal wala... rahi baat ice ki toh aap sare din ki activity khatam hone k baad aap ek bar ice pack lagaiye...
ab baat karte hain exercise ki.. toh basic exercise ab start kar dena chahiye... but usse pehle aap mujhe ek baar foot aur ankle ki photo bhejiye taki swelling ka pata chal sake k kitni h.... aur movt ki vdo bhi bhejiye..... aap mujhe 8860427588 par bhejiye phir isi par mai exercise bata dunga
Sir,please reply ,mujhe 8 year phele moch ayi thi jump karne SE ,dhere dhere thik ho gyi thi,,ab meine running Start ki Hai to mujhe ,running mein thodi dur dodne mein pain hota Hai,8 year se hi nuss ka gutcha bna hua hai chota sa,kya the thik ho sakta Hai completely, please reply sir?
aap ankle sprain ki sàri exercise kijiye .. part 1 aur part 2 ki.. aap meri ankle sprain playlist dekh lijiye aapko sab vdo mil jayegi
@@physiofitnessathome4156 thanks sir
Sir mene plaster bahat jaldi jaldi mein kardiya... Matlab duty attend karne ki chakkar mein mene usi din plaster karlia jiss din peir mein moch agaya.... Scooty se peir jameen per rakhne ke time per peir mein moch agayatha.... Thoda sa swelling aur pain ke karan x ray kiya toh government hospital mein unhon ne plaster lardiya fracture bata kar.... Sir ajj 1 week hogaya hai Lakin pain nahin hai.. Aramse mein chal vi paa rahi hoon... Kya plaster khol dooon 🙏🙏🙏🙏🙏🙏🙏🙏🙏🙏🙏🙏🙏????
4 weeks hone par plaster hatana hai
सर मुझे 25 दिन पहले अंकेल स्प्रेन आया था अब ना स्वैलिंग है और ना ही दर्द है मैं ये एक्सरसाइज suru kr सकता हु आज से
Heloo sir
meri ankle me 6 to 7 month ago leg Stairs se slip ho jane se mood gaya tha so tabhi swelling ho gaya tha and check-up karvaya tab doctor ne kaha tha kuch zayada problem nahi he but abhi thodi swelling he to mene hoy water se leg ki shikay karti hu
and 10 days se me regular (slow)surya namaskar karti hu around 1 hours for weight loss so ..
Kya muje surya namaskar bandh kar dena chahiye ki I mean or problem hogi Surya namaskar se or yoga continue karke unke saath aapki batayi huee excrise continue karni chahiye
Plz let me know sir as soon as possible🙏
dekhiye.. aapko ankle sprain hai... yaha aapko teen chaar baatein clear karni hongi... ek toh surya namaskar ya koi bhi aisi exercise ya activity jo ankle par extra pressure daale woh nhi karna.. dosri baat apko iss vdo wali exercise bhi abhi nhi baad me yani second ya third phase me karna hai.... abhi kya karna hai kaunsi exercise karna h kitne din karni hai.. aur aapke ankle ki condition kesi hai... ye sab cheez ke liye aap 8860427588 par contact kariye phir mai detail me bataunga
@@physiofitnessathome4156 thank you so much sir 😊
Sir doctor se check up se ye pta chala hai ki ligament me swealing ho gye hai.... How to improve it fast
Sir thanks ki apne itna chcha video banaya detail me,obhi itna easy way me,meri beti ka dislocated fracture hua ha right lateral ankle me aur grade 2 ligaments injury hua ha,do din hua plaster lga ha,sir mujhe kya karna chahiye aur kya khilana chahiye,please help me
sure i will help you.. don't worry i will give you all the physiotherapy exercises protocol... pahle plaster hat jaye phir aap mujhe msg kariye...
mere number par 8860427588
Sir ankle atfl reconstruction surgery k baad koi problem to nhi hoti ankle normal ho jaata h puri tarahn
bilkul koi problm nhi hoti... normal ho jaata h... kuch din exercises kariye..exercises k liye aap mujhe phm kar kar ke samjh sakte ho.. 8860427588
Sir mujhe 6 months phle injury hui thi or maine 2 storied injection bhi lgva liye or recently plasma injection bhi lgvaya h relief nhi mil rha m kya kru aj hi maine apki video dekhi or aj se hi exercises suru krha hu...mera physical h up s.i ka ..... Dec main please help
zaroor.. but aap exercise sequence me karein... pahle ruber band wali karna hai 10 dino tak.. phir uske baad rehabilitation phase 1 ki exercise karna hai
@@physiofitnessathome4156 sir mujhe per me drd ese nhi hota lekin jb m 1ya 2 km chl leta hu tb pain hona suru ho jata h doctor ne MRI k lie bola h ...mujhe smjh nhi aa rha h m kya kru....?
Exercise to m proper way m hi krha hu jaise apne btai...
Sir exercise ke sath running bhi kr sakte hai
nahi... exercise complete karne k baad
Moch aane ka baad 60 day ho chuke hai ab ankle ki exercise karna thik rahega ? Isse injury bdh to nhi jayegi ? Sir mera physical exam hai plz kya krna chahiye ye bataiye mujhe
ab aapko exercise start kar dena chahiye.. mere playlist me jaiye waha se aapko vdo mil jayengi k kaunsi exercise kab kese karni h
@@physiofitnessathome4156 Dhanyawad sir 🙏
@@physiofitnessathome4156 sir maine dr sahab ko dikhaya tha unhone xray krne ke baad , bola agr physical exam hai to jldi recovery ke liye 7 din ka plaster lgwa lo apne maine eaisa Hi kiya baki sujan km krne vali or calcium, vitamin dawiya khayi or khaa hi raha hu ... lekin acche se thik nhi hua hai 2 mahine Ho chuke hai ab , pura thik nhi hua hai , ab aap Hi bataiye mujhe aapse behtar tarike se koi bata nhi kr skta , kyuki physical exam dena bhi jaruri hai mere liye 20 din bache hai .... plz 🙏
aap fikar mat karo... mujhhe apna number share karo... mai phn karta hu aapko...
@@physiofitnessathome4156 sir no send kr raha hu lekin no delete Ho jara baar baar
Sir garam patti band karni chahiye jaa nhi
mai samjhha nahi aap kya poochna chah rahe ho
Agar sir ankle sprain 5-6 sal purani Ho, Tab kya Karna chahiye,tab exercise se theek Ho sakta h kya ...?
bilkul thik ho jayega uske liye maine vdo banaya hai.. chronic ankle sprain ke naam se
Doctor shab Mara ancle 2year hoga thick nai hota running karna sa dard hota thoda thoda key kara apna dala Huwa exersize karau key kara doctor shab thank you
aapko poori trah se strengthening exercise karni hogi.. taaki dobara na mude... iske liye aap meri strengthening wali exercise kijiye pahle 5 din isometric wali exercises karni hai din me 2 baar..... phir advance strengthening exercise karni hai 15 din
Ek mahina ho gya mere pair mai moch a gae thi dwa li sikhai karwae dard abhi bhi hai baith nhi pate mod kar pair kya karen plz btae
aapko har phase ki alag alag exercise karna hoga usi se poori trah thik hoga... koi dikkat ho karne me toh you can aak on 8860427588
Sir ankle shape pehle jaise na ho to kya karna he
exercise.. 3 alag alag phase ki karni hongi... you can call me on 8860427588
HI, I had ankle sprain two months back. Now, I am able to walk and do most of the exercises you recommended but calf raises are still very painful. What to do?
skipp calf raise.. and continue other exercises
Sir, kya apse phone pr contact ho skta h? Mere ankle sprain ko 6month ho gye bt pain nhi ja rha, Dr se continue treatment bhi chl rha h, exercise se pain or bdh jata h
ok aap 8860427588 par mujhse baat kar sakte h
Thera bend ki jagah chunni use kar sakte h
theraband ki jagah chunni toh nhi lekin aap leggin ya pajami jo stretchable hoti hain woh use kar sakte hain
जांघ के पीछे का हिस्सा अगर खिंचाव की वजह से दर्द करे तो क्या करना चाहिए?
क्या आप उसका कोई तरीका बता सकते हैं?
bilkul ... aap hamstring ki stretching kijiye thik ho jayega
Din me kitani bar ye exc. Kare
ek baar kariye
Hi sir I am yerramnaidu I was walking time steps that time injury in my ankle swelling in four months not remove in swelling how to reduce
you make your apointment with me.. it will cost only 200 per vdo cunsltation... in that i will learn exercises.. you can call me on 8860427588
Sir yah exercise din me kitni bar karni hai
ek baar
Plzz sirf 5 din ma thik ho jaaya asa nuskha bataaeyaega
5 din me tabhi thik ho sakta hai jab grade 1 ho aur woh bhi aapne achche de RICE protocol follow kia tab.. otherwise ankle sprain thik hone me kam se kam 10 din toh leta hi hai
Yah exercise 1 din mein kitni bar karna hai
Ankle ke side hddi jo hota h na uspe pain h. .aur sujan v h..kaise thik kre sir plz reply kre ...running krte krte ..ye ho gya
aap abhi rest kariye... aur RICE proticol follow kariye kuch din
Mera takne ka lingament doctors batate h ki Thora kich gya jo kichich k out set ho gaya jeske karan bar bar seweling or dard rehta h plz koi upay bataye
aap ye exercise kijiye 15 din
@@physiofitnessathome4156 sir dard swelling me v excise ker sakta h
@@balwantbhanwal283 .... dekhiye agar seelling aur dard k poora khatam hone ka wait karenge tob bahot time nikal jayega.... dard aur sweling agar bahot zada h toh exercise mat kariye abhi kuch aur din ice pack aur cerape bandage lagaiye... lekin dard aur sweling agar bardasht karne layak hai bahot zada nhi h toh ab exercise stsrt kar dijiye... lekin aapko exercise pehle isometric karni hai 5 din ... din me 2 baar... isometric exercise wali exercise aapko isi naam se mere channel par mil jayegi ankle sprain k playlist me dekh lijiye ya isi naam se search kar lijiye.... iske baad phir rubber band wali karni hai yaani 5 dino k baad
Kaya hm thera belt use korna hi hoga?
theraband use karne se pahle kuch aur bhi exercise karni hoti hain phir theraband wali exercise ka number aata hai.... iske alawa theraband wali exercises kab karni hai aur kitne dino baad start karni hai ... ye nirbhar karta hai aapki condition ke upar.... detail me janna ho toh aap contact kar sakte hain... 8860427588
Meri chot purani h but ya exercise karna ka baad pain hota h tho muja exercise karni chyiya ya nhi pls
aapki chot purani hai toh aapko exercise se hi relief milega.. but exercise aapko 2 alag alag phase me karni hain.. aap phn kar lijiyega mai samjha dunga k kese karna hai... 8860427588
Sir 22 din phle ankle sprain aya tha
Wo Abhi tk Fula hua h rat ki Sahi Rhta h. Subha. Chlte time ful jata h ?
aap icing mariye
Yes kr rha hoon
Ancle Fula hi h hlka 😢
Sir meri injuri 7 sal purani ho chuki hai kya thek ho sakti hai
bilkul thik ho jayegi .. aapko 2 mahine tak rehab karna hoga
Thanq so much sir 🙏🙏sir kya isi exercise karne se ligament tear thik ho jayega? 2saal hogaye ankel ligament injury thik nahi ho raha hai plzz sir reply 🙏
dekhour Sucharita ji... ankle ligament tear ki wajah se ankle me instability aati hai jo hume preshan karti hai aur saari life karti rahegi agar iss instability ko roka na gya.. toh ankle ki instability ko rokne aur ankle me stability laane k liye ankle rehabilitation treatment poora karna hi padega aapko... iske liye kai phase ki exercise karni hongi alag alag.. ye wala vdo unhi phase ka ek part hai.. sirf iss exercise se baat nhi banegi.... plzz aap pura protocol kariye bhale hi thoda time lag jaye.. ye saare phase complete karke hi aap poori trah se fit ho sakte ho hamesha k liye nahi toh ye rah rah kar aapko dikkat karta rahega.... better hoga k aap ek baar baat kar lo phn par mai aapko pehle saare phase kese karna hai woh samjha dunga.. tab aap achche se start kar payengi.... feel free to contact on 8860427588 ya isi par whats app kariye phir mai free hokar aapko call kar lunga
Ok ..thanx alot sir 🙏
ankle and fibula plate and School 4 month kya pura wait Dal Sakte he kya
haa ab wait daal sakte hain aur exercise bhi start kar dijiye
Hlo sir..namskar .sir mere pair m b ancle m problem h .jb m jyada walking kr leta hu to ye bhut pain krta h ..muje to dhyan b nhi ki kb ancle twist huaa h ..kafi time ho gya h .. normal kuch ni pta chlta lekin long walking ke bad bhut pain hota h .kya is exercise se thik ho jayega..plz reply sir ..
Sir please tell me any solution
Sir meri ankle sprain 3.4 saal purani hai me sidiya chadti hu to mujhe pain hota usko sahi karne ka ilaj bta sakte hai
Pahle toh ye jaan lijiye ki... ankle sprain ek baar hone k baad jab tak ankle ki muscle ko strength nhi de dete... saal k baad 2 saal k baad yaha tak life me kabhi bhi dikkat kar sakti hai.... aapki dikkat ka ek hi ilaj hai aapko 3 alag alag phase ki exercises karni hongi... aap mujhe whats app par msg kariye woh exercise ki vdo mai bhej dunga ... aur aap apne ankle ki ek current photo bhejiye.. dono ankle ki ek saath.. my no 8860427588
Sir how is ankle swelling down.which exercises I can do.pls tell sir.
put ice pack ... you have to wrape ice pack around ankle ... icing is the best way to reduce sweling... and wrape cerape bandage it will also good for sweling
@@physiofitnessathome4156 ok tq sir I will try.
Sir mere ankle me moch agai 2 month palhe avi tak thik nhi horhi h Maine dr ko v dikha liya bahut sari medicine v khai par ye thik nhi ho rhi h mujhe chalne me v pareshani ajati h pair me Sujan v rhta h plz sir koi upay bataiye , 🙏🙏🙏
aap ye iss vdo ki exercise aur saath hi ek aur vdo jiska naam ISOMETRIC EXERCISE hai uski exercises dono 15 se 20 dino tak kariye
Sir meri moch ko 4 month h gaye hai doctor ne mujhe pluster lagaya tha maine 1 week mai khol diya abhi mere ankle ke niche pain ho raha hai .Sir mai kya karu suggestions bataiye jisse thik ho jaye pure leg mai dard ho raha hai. Pls reply
Please reply
Kya mai exercise start karu
aapko 2tarah ki exercise karna hogi.. ek toh isometric ek hafta,, doosri rubber band ki exercise
Hii sir, mera ankle 15 days pahle sprain hua tha khelte waqt. Pr abhi bhi swelling h pr dard nahi h. Plz bataye hme kya krna chahiye?
Sir mera ankle moch 2 month phle huwa tha,doctory treatment k bad bhi chlne se hlka drd aur sujan rhta hi aur rest krne se thik ho jata hi ,x-ray me bhi koi problem ni hi ,sir to kya abhi aur rest, exercise continue rkhne ki jrurat hi ya fir chlna start kr skte hi
nhi rest ki zarurat nhi hai ab.. lekin haa bahot zada chalne ki bhi zarurat nhi hai... aap light exercise kariye kuch din... isometric yani basic exercise kariye pehle phir uske baad rubber band wali kariye... istrah se dheere dhere muscle me strength aayegi aur jese jese strength aayegi toh aapka pain jo aajata hai woh nhi hoga
@@physiofitnessathome4156 ok,thank u sir
Sir isometric Exercise krne k bad strenthny exercise chalu kiye 10 din ho gya hi , ap jaisa btaye the thoda aram mila hi ,sir lekin takhna k side wali nas me thoda drd bachha hi sir aage lagbhag kitna din aur lg jayega thik hone me pls sir btaiye
@@gajendrasahu4519 ... dekhiye ankle ki moch pooori thik hone me thoda time lag jata hai... isometric ke naad wali exercise abhi aur 10 din kariye... aur jo aap ek jagah nass me dard bata rahe h.. waha aap stretchinh kariye.. yaani dard wale area ko stretch kariye .. phir hold kariye ... relax kar lijiye... 10 baar repeat kariye
Thank you sir🙏
Doctor 20 days complete my injury
Doctor thodi ankle mein Sujan hai movement ho rahi hai..
Swelling kab tak jayegi
ankle me strength ki exercise start kariye ab isi se dhire dhire sujan jayegi
Mere leg m swelling nhi h par ankle k niche pain ho rha h m kya kru please bta do
aap exercises kijiye..
Can we use stationery bike with Sprained Ankle?
yes you can use but after 2 weeks from the date of sprain
Hello doctor i need your help. I got ankel minimal effiusion. I want talk about it please reply
yeah you can talk to me in details..on 8860427588
Sir mera ankle sprain 5 saal purana hai . Sports injury centre delhi m dikhaya tha unhone apke wali exercise btayi hai mild si Sujan hai koi pain nhi hota na chalteh samay na running karteh samay but Sujan ho jati hai thodi si m full marathon runner hu please Sujan k liye kuch btaye sir ?
dekhiye jitna old ankle sprain hota hai utni zada muscle weaknes hoti hai around the joint... aur jab muscle weak hongi toh sweling hoti rahegi reh reh kar, toh ankle sprain hone k baad aapko regular aur systemic way me exercise karni hongi... aapko 3 alag alag phase me exercises karni hai.. pehle aap ye saari exercise kijihe 10 dino k liye... aap chuki athlete hain toh aap hard theraband se kariye.. aur din me do baar... phir iske baad rehabilitation aur return to sport phase ki exercise karni hai.... sab par maine alag alag vdo bana rakhi h
aur rahi baat running toh behtar ye hoga k jab poori trah se strong ho jaye tab running start kariye.. jab tak aap tezz tezz walk karte rahoye taki aapki stamina down na ho
@@physiofitnessathome4156 thankx for your suggestion sir ice or hot water se sikayi bhi btaya tha unhone sir
Two sets means how?please explain sir
2 set ka matlab .... 2 baar.. pahli baar me 15 se 20 baar karna hai phir dosri baar 10 se 12 baar karenge
Hello sir help me mera tibia main tut gya tha uski waja se mera ankle jam ho gya hain ek saal ho gya hain
aap mujhe iss no par ankle ki photo bhejiye.. 8860427588
Tendam tutne pr konsi exercise batao
kaunsa tendon toota hai
Hello sir.. mere ankel 1 sal phle cricket khelte waqt mud gya tha abhi bhi thoda dard rahta hai ek 2 step chalne ke bad dard kam hota h iska koi upay btaye.. sir
aap iss vdo ki exercise karne se pehle 5 din isometric exercise kijiye.. iski vdo isi naam se mere channel par mil jayegi.. phir iss vdo ki exercise karna hai jisme resistance band ki exercise batai hai..
Sir grade 2 injury or grade 1 injury hai 2 ligaments main
Muje ye bhi btaye kya m running bund kardu ya jaari rakhu?
Mainai v kayayee thi oct month m complete recovery nhi hue h sujan h jaha cutting hue thi or pain v hoti h chlnai pr plz reply
dekhiye kisi bhi trah ki injury ya surgery k baad.. aur woh bhi agar ankle jesi jagah ki baat ho jispar hamari body ka poora weight aata hai toh problem aur zada badh jaati hai jab hum khade hote hain ya walk karte hain... aapke case me chuki 4 mahine ho chuke toh aapke ankle ke chaaro traf ki muscles bahot weak ho chuki hongi pain, instability aur lack of movrment ki wajah se.... toh isliye agar aap poori trah se ankle ankle ko fit rakhna chahti hain toh aapko ankle ke teeno phase ki exercise karni hogi.... woh exercise kese karni hai woh saari details aapki meri alag alag ankle ki vdo me mil jayengi... agar koi cheez na samjh me aayi toh call kar lijiyega...
Good information thanku
thanks
Sir mai students hu aur mai force ki taiyari krta hu mere pair me sujan aa gyi h jo 2mahine se halka sujan h aur thik nhi ho rha mujhe bahut dar lg rha h kyoki Mera 1month bad physics h agr mera pair ka sujan thik nhi hoga to mai reject kr diya jaunga please sir kuch bataiye mere liye🙏🙏🙏
aap ye exercise start kar dijiye.... 7 din kariye din me 2 bar phir uske baad ki exercise bataunga
Sir I don't have pain I am doing these exercises but swelling khtm nhi ho rhi h help me sir..???
exercise karte raho thik ho jayegi
@@physiofitnessathome4156 thankyou sir
Sir dono pair me 3sal phle moch aa gyi mai bahut paresan hu plez kuchh bataye
ok... exercise se hi aapka foot thik hoga... aapko ye exercise 3 alag alag phase me karni hain... pahle phase me sirf stretching aur mobility karni hai, 3 din din me 3 baar.... dosra phase 4th day start karna hai, isme aapko isometric exercise karni hai l, 5 din karna hai din me 2 baar(ispar maine vdo banaya hua hai isometric exercise ke naam se. phir last phase yani 3rd phase karenge advance strengthening exercises, 10 se 20 din karenge din me 2 baar karenge( ispar bhi maine ek alag se vdo banai hui hai aapko mil jayegi)
.... istrah se aapko ye saari exercise lag bhag 20 din karna hoga tab jakar aapla ankle poori trah fit hoga... enjoy and best of luck
Sir g isse drd tik ho jayega Plss bta dijiye
I have a problem at the anterior talo tabular ligament .this sprain is occuring around five times within one year.
see jahnvi you have explained the typical issue regarding ankle sprain.... if one got ankle sprain and left her/himself without proper strengthening done... then this issue which is called re-sprain wll occure again and again.. this is a very common complain what you exactly have... So if you want your ankle to be stable for ever.. you will have to do a proper exercises regime.. which you have to follow in 3 different phases.... Before i prescribe all these phases, and how to start.. and what should be the time duration, i need to get some queries regarding your condition then i will b able to prepare your treatment protocol... so contact on 8860427588
Sir meri ankle ke niche thoda Side me haddi badh gaya hai matlab ubhar aa gaya hai mera pair me ye moch 2 saal pahele hua tha Mai kya karu sir please help me
aap ye wali exercise kariye but ... achcha hoga k isko karne se pehle meri ek vdo jiska naam basic strengthening exercise hai, woh exercise 5 din kariye din me 2 baar.. phir aap ye rubber band wali exercise kariye
@@physiofitnessathome4156 thank u sir for your reply
Sir mere per me 3montly se sujan h kese sahi hoga pleseeeee btahe
exercise karna hoga aapko