Super useful!!! - here's the stretches as mentioned. 1. Elevate - 10 - 20 minutes 2x per day 2. Cross Fiction Massage 3. Seated calf stretch - 3 x 20 second holds, 2-3x daily while sitting down and using an exercise band to pull your toes towards you 4. Ankle ABCs - Spell out the whole alphabet, 2-3x daily 5. Weight Shifts - 10-30x daily, increase as tolerated 6. Mini squats - 30 - 90x daily, increase as tolerated 7. Gastrocnemius stitch - 3 x 20 second holds, 3x daily 8. Heel Raises 3 sets of 10- 30 reps 9. Stair Stretch - stand on tip tope and use your calf muscles to drop low
To everyone who is watching this after hurting their ankle, i hope you get well soon. I came here because I just woke up and tried to go down the stairs
Thank you for this! About a week ago, I sprained BOTH ankles at the same time. 🥴 I stepped in a hole while camping & twisted my left ankle. I caught myself, so it really didn’t even hurt & I didn’t think much of it. However, the next day, as I was stepping down from a dock, my left ankle gave out and when I tried to stop myself from falling, I twisted my right ankle! 🤦🏻♀️ I was wearing my baby in my wrap carrier, so I was very concerned about protecting him as I fell. Now my left ankle feels mostly better, just a little tender. My right ankle still hurts very badly, though. 😖 I’m so frustrated because I was very strong before my pregnancy, but the pregnancy and delivery was so difficult, both my baby and I almost died, and I haven’t been the same since. I usually take my baby on a walk every morning while wearing him, but now I’m afraid I’ll fall with him again. 😩 I did get an EzyRoller so that I can still take him out without putting too much weight on my ankles and that seems to be working, but I’m sick of not being able to do everything I want to do.
How are you now? I feel your pain. I’ve hurt both my ankles too from simply walking a lot faster. Obviously I’m not as conditioned as I thought I was. Have had lots of foot related problems previously. Three days in, the school run is pretty difficult 😞
Thank you for this info. My son has just sprained his ankle as he was playing soccer. Will start on these exercises shortly. Am hoping he heals at the earliest.
Missed a couple steps when walking down my stairs. Fell directly on right foot and it turned inward, was instantly super swollen. Went to urgent care, it wasn't broken, just a bad sprain, but this was 2 weeks ago. Will definitely be trying these exercises because I'm ready to get back to my normal routine lol. Thanks for this vid, very helpful!
@@toneandtighten thanks so much. I did have a couple of questions for you though, if you don't mind...my right ankle feels super tight and stiff, is that probably from it being rested and not fully used for so long? My foot also "pops" in different areas when weight is put on it, it doesn't hurt when that happens, but I was wondering if that is a norm also? This is my 1st sprain, so I'm learning as I go. Also, one more question, when is it safe to drive again...with it being my right foot I've avoided even trying the past 2 weeks and was curious. Thanks in advance!
Yeah I'm learning how important it is to keep the floors clear of anything you could trip on and being extra careful and light footed on uneven ground.
Thank you for this video. I stepped on someone’s foot while playing basketball about an hour ago. As i lay in pain all I could think about was when I tore my mcl and how I might not be able to do any fun activities for a while. Already started in some of the rehab tips here. Good luck to anyone who gets hurt. I wish you fast healing
Sprained it last Monday and it feels like it’s been forever. I was changing clothes and slipped on a dog toy I didn’t see. Wasn’t even doing anything fun 😂 grateful for this video, I’m dying to get back to my regular fitness routine 🤘🏼
@@toneandtighten can I do these exercises if it hurts to rotate the ankle. For the abcs part I mean. Even massaging hurts. I'm. One week in no fracture as confirmed by xrays.
I was walking a trail in a forest looking for a spot to fish near a river, when the unthinkable... Oh my did it ever hurt! I can still feel the pain today. 7 months later it is not completely healed, because I never got it properly looked after. Thank you for your advice I will definitely apply it.
Hey i hope you get better soon but heres a list of tips. If u dont have a servere sprain the more you use it and walk with it and other stuff like that the faster you will feel better the only thing that can make not servere sprains worse is twisting them hard again but if u controllingly roll your ankle inwards while putting weight on it thay will actually stretch it out and help you with your range of motion you shouldnt use a brace at all times either if the sprain is not servere but what you can do is try jogging or even trying to run with a brace on to get the muscles really working again also ice may help the pain level but it will actually slow the healing down in the long run same with elevation thats true bc they both reduce swelling and the stuff inside the swelling will actually help it heal faster i could keep going but ill stop there lol if u have any questions ask me
Thank you this helped I sprained my ankle a week ago during soccer practice there is still some swelling but it’s very minimal. I’m just trying to get it to heel faster because I’m tired of not doing anything and using crutches
This video is absolutely amazing and life-changing. Thank you. I rolled my ankle hiking and kept using it for a few weeks, and got some tendon tears in my heel and underfoot. Do you have any suggested stretches specific to the foot? Again - thank you. Incredible.
After one month I still feel the pain when I torch it in the specific angle but I can walk and do a lil run w/o pain, does anybody know what to do with it
Super! Thank you! Rolled my ankle badly 8 days ago. Been doing small movements, but now this is a proper plan. Will do all these faithfully as keen to get back to normal. 👍
@@jesuschrist5580 Thanks for posting the follow up. Just sprained my ankle playing bball a few days ago, and my first thought was damn now I can't ball....but gave it some thought and figured the best thing I could do was focus on recovery and bouncing back better via smarter targeted treatments and new mental frameworks. Family members think I shouldn't be pushing myself in recovery, but part of this experience is getting to know our bodies, so when they warn me, it fuels my focus to prove them wrong...so it's cool to hear someone else has progressed even further after.
Fell down while drunk, sprained my ankle. Or lightly injured it. Doesn’t feel THAT bad, and I’m feeling like it will heal in a couple days. I can move it and massage it so that’s good. Currently moving it around super slowly to test the waters of it, and it doesn’t feel that bad.
@@lourdesvelasquez5196 took me 6 days to walk on it without an ankle brace. Just use crutches, and keep an ankle brace on it at all times unless you need to shower or something
@@lourdesvelasquez5196 I had to limp, after 2 weeks i was able to walk on it completely normally again. But it still hurts to do certain things 2 months later, if I ever happen to twist my ankle it’ll hurt for a minute. like I still gotta take off my shoe carefully so I don’t twist it. It’s not that bad tho. Just wait a couple of weeks and you shouldn’t have much trouble after that.
Thank you for your video. I sprained my right ankle a week ago and wanted to research to find out the best rehab exercises to promote faster healing. Yours is very informative and professional. I just began your suggested exercises today so hopefully my ankle will be good as new in a couple of weeks.
Sprained my ankle last friday, no bruising and no big swelling besides a little this morning, when would you start rehabbing it? I can walk, but i have a little nagging pain doing so, and can't really differ pain from stifness. Godspeed to everyone recovering from this.
@@doobieatenara7649 I started doing ankle circles, ABC's, stretches and heel raises 3x a day about a week ago, i can still feel a little bit of pain, but it's getting better everyday, but still being cautious about returning to my sports. Hope you're recovering well!
I Really needed this. Its been almost 4 weeks now since I rolled mines doing my usual run. I'm ready to start back walking and running again 😫😭 thank you for this! 🙏🏿
These exercises are brilliant and are really helping me. Thank you Jared for these and for all of the other videos and text you have put up here. I am also using some of the knee-related workouts now as I have trouble there too. Thank you also for all of the helpful details you put on here, such as the time stamps of where to find specific exercises, links to your related workouts and the recommended progressions, and for the links to locate helpful equipment. All of this is really helping in my case. I also hope that everyone else here who is hurting and trying to recover, will get well soon.
I recently missed a step and sprained my right ankle, went to an Ortho after that, doc said mine was ATFL level 3 😢 w some blood clot. Bruise and swollen pretty bad. Said may take 6 weeks to recover. Advise to do R.I.C.E. Still can walk but limping. Glad i came across this video. Will use this exercise to strengthen the muscle, so I can walk proper again.
Thank u great video!! I sprained my ankle coming down the last couple of stairs in my house with an inversion sprain! It’s been two weeks now and I have been doing some similar exercises but these are new and will do them also. Thanks again !!
Same i also got my ankle sprained Its been 20 days still not fully recovered.. I think iys because i dont rest that much and proceed to do physical activities.. Can you guide me how to recover fully from this i will be so helpful for this lisa
PS I sprained it when walking down a dark street, seems to me that there was gravel on the ground that I didn't see and it tripped my stride. 😓 It was a very scary experience.
I hope you get better soon btw the fastest way to heal it is to walk on it without a brace right away run 3 days after the injury and do Mobility exercises
Thank you for these tips! I rolled my left ankle playing basketball three days ago. I went up for a layup and came down wrong. I will start these exercises tomorrow
I was first watching your ankle sprain strength exercise video which helped a little but this is working better, I should've not tried to make it stronger rather stretch it instead. Thanks!
I sprained my ankle pretty bad at a soccer scrimmage about 2 weeks ago. At that point the season wasn’t started but since then I have missed about 3-4 games and I really want to get back on the field as fast as I can. So I really hope this helps!
Hi, I also play soccer and injured my ankle too. I thought it was a sprain at first but then we wen to a doctor and got an X-ray. It turned out a tiny part of the bone was chipped. Then I went to a fracture doctor over a week later and he said it all healed and now I just have to strengthen the ankle muscles again to walk. My ankle and calf muscle weekend a ton from being in a air cast for 10 days. Currently can’t walk rn but working on it. There’s a 2 week break in the season coming up next week so I’ll be back after the break. Thank for for the break so I only miss 3 games
i missed a step aghhh! this was so helpful i’ve been on my ass for 4 days now and i can’t take this anymore, i’ve been massaging and it helped my foot not feel like it was asleep but i want to walk soooo bad so thank you!
Thank you for the very helpful video! This is my fourth ankle sprain, so I hope to continue these exercises until for the rest of my life and cross fingers it doesn't happen again!!
How did you sprain your ankle? Leave a comment below and be sure to "LIKE" this video if the information helps you out. PHASE TWO ANKLE EXERCISES for strength and stability can be found right here: ruclips.net/video/8YL5oL0pmtM/видео.html Hope it helps!
Thank you for helping us! My wife has an almost chronic sprain on the inside of her left ankle. There are no broken bones(Thank You, God!) It just comes back with no apparent reason. She is already doing her ABC's and laying down toe points. Thank you once again.
@@Ivan_Glamdryng Sorry to hear about your wife, Dale! You'll have to check back in one week when I post my "Ankle Strength and Stability" video. Thanks for commenting!
I sprained my ankle in just the way you illustrated in your video. I was hiking on hilly, rocky terrain and twisted my left ankle. This was several years ago. It has never fully healed and swells up when I do yoga or simply take a long walk. Now, I need a long term solution and probably a soft brace like the one you showed. Thx
It's been 3 weeks since my sprain and I still have swelling. Does these techniques help me recover faster? I sprained my ankle while playing badminton.
The reason why i was watching your video several weeks ago i got bit by a spider that caused my ankle it to swell. After I completed my meds and a week later, I began to continue with my hikes. No less than 24 hours later my angle swell again. the Doctor advised me the reason my ankle swell up again was because I needed to slow down my hikes until its fully recovered.
Going down dimly lit stairwell, thought I'd reached the landing but in reality still had 2 steps left (my depth perception and night vision are pretty lacking so that didn't help either) and instead of landing on my feet I landed on my right ankle. It was a wonderful experience 🙃 Life lessons aside, How long after sprainning an ankle should you wait to start rehab exercises?
I have a minor hairline fracture in my left ankle while playing badminton ,the doc has suggested 2 weeks rest and ankle support Surprisingly there is no pain but I want to get back to playing badminton fast
@@thapsycho430 ouch sorry to read that! Hope you'll get well soon 🍀 Mine is doing surprisingly fine, it's still a weird shade of blue but not swollen and it doesn't hurt at all unless touched in wrong ways. Thanks to the suggestions in these videos I can already walk and dance normally, I just precautionally avoid jumping and running, I daily use ice and do some of the suggested rehab movements and instead of putting bandages I'm wearing stiff tight boots (like Dc Marteen's) to avoid accidentally re-spraining it since it's still weaker than the other So if you're not an athlete who needs to immediately do serious stuff you'll be fine and can live almost normally even after week, just take care Let's see how long it will take to have it back to its best shape... Thanks for asking: thanks to your notification I can review the video's instructions and actually follow more of the useful suggestions
Very helpful, thanks I sprained my ankle at Easter time April 2020 while collecting up equipment after Junior (kids) Parkrun (volunteer marshal) and stepped into a blind pot hole covered by grass. I've always been a tad weak in the ankle areas suffering sprains since 1970s Anyway, I can do most things now like weight bearing, walking & running, but the problem I still get is intermittent pain when I rotate the ankle especially over to the lateral side and when ascending stairs, it catches me out sometimes. I've been doing gentle excercise and stretching movements on the legs and ankles including cross fibre friction massage and there seems to be improvement. And now I'm so much more aware and careful of where I'm stepping..
Was walking Stepping down from the sidewalk I didn’t notice how deep the ground from the side walk because the street look even , but wasn’t to my surprise 🤦🏻♀️ thank God this beautiful elderly lady help me so much.. ❤
Hey Jared, I have rolled, sprained and injured my ankles so much over the years that I just go back to my PT exercises instead of going to the doctor. More recently I almost decided to see a doctor when I had an eversion ankle sprain that would not heal properly. I was getting out of my car too quickly, the driveway was uneven, the property still had wet leaves all over the ground and I believe that I stretched my toes too far up toward my knee. The pain is gone now, but I am always looking for new ways to strengthen my ankles. I am wondering if there is a correlation between muscle imbalances in the legs and ankle injuries. I also have muscle imbalances in both legs, every time I exercise not only my ankles, but also my legs, that my ankles seem to feel stronger.
I sprained my ankle: first a back story, my mom had rona so I am stuck at home for the next 10 days and I had a lot of energy so I went and started running around with my dog and I forgot we hade a little hole my dog dug and my right ankle fell in it and I fell down and my dog thought I was still playing so he came over and start trying to play again. I’m about 5 days into rehab and I just want to go run around but every time I think the more I play the longer it will be till I start football again.
Thank you for this video! I sprained my ankle bad over a year ago, doctors wouldn't sign off on physical therapy, and it's still bothering me. It comes and goes, especially if I don't walk on it for a few hours, and then when I do, I'm in pain. I'll try these!
I sprained mine by falling down my stairs. On my way to work. Then drove to work (sobbed the whole way. Think of Ellie sattler running with the flashlight dragging behind her as me getting to my car) worked all day on my feet then got it checked out… for everyone to say I was faking. Trust me I wish I was it hurts
I can imagine how much you would be in pain all day at your job. I wish you would have gone straight to the breakroom, and applied crushed ice in a zip lock bag. Next time such accidental damage comes up, apply ice as soon as possible.
47 years old returning to skateboarding after 25 years break coming down from a 50/50 in a 5 bowl at the bottom my back foot came of the board weird fast injury ankle now swollen God is good, the body is amazing. that particular ankle is weak and I need to focus train it. good video, sir. Thank you.
CadenOnPluto i went after two days to the ER cause it got unbearable we did an xray it wasn’t clear cause there was so much swelling they gave me painkillers and nsaids and they gave me option to either put on a cast or buy a specific shoes so i went with the shoes but that was pretty expensive and the orthopedic later on said the cast was a better choice. then after 3 days i went to the orthopedic he gave me stronger nsaids and painkillers and a gel and after 3 weeks when the swelling decreased i had to do an mri where a mild bone injury was seen and 3 ligaments were still injured (this was 3 weeks after) and now after almost 5 weeks i get to start wearing normal shoes and at 6 weeks i can start working out again. My case was pretty severe you don’t necessarily have to go through what i did but don’t ignore it and surely don’t press or walk on it.
Hey thanks a lot for these helpful exercises. I will definitely try them out. I sprained my ankle after I tried to practice my boxing exercise at home without doing any warmup! Note - I've sprained my right ankle now, and earlier I had sprained my left one, which took about 1 and half weeks to heal.
@@toneandtighten Man thanks a lot for these exercises, they really worked like a Charm. My ankle is perfect now and I'm ready to take on high level exercises.
at what time after injury is it safe to start moving? bad sprain here, home for a month now and still unstable walking with pain, bad swelling, and lots of pain during ligament massage. doing r.i.c.e. since day 1..should i get an mri?
last year in august i got multiple sprains and cracked the growth plate in my left ankle, but after about 2 or 3 weeks i was able to walk with minimal pain (not that i should have been doing so i just wanted to see if i could) but if it’s still that bad after an entire month than go see a doctor/get an mri. I’m not an expert i’m just talking from personal experiences. by the way it did take another 2 and a half months for me to be able to go back to light activity like jogging because i wasn’t really supposed to try and walk, i just wanted to test it. it hurt a little bit so i just decided to stay on the crutches until i was fully cleared by my doctor.
I recently sprained my ankle an hour ago and I was wondering if it’s normal to here a crack sound. The incident happened fast so I’m not sure what I heard but I’d like to know.
11:08 I have been recovering from right piriformis syndrome. 99% healed. Past right ankle sprain 2 yrs ago standing up from an office chair w discovery that my foot had fallen asleep. This current sprain 2 was ago almost identical. Stood up from sitting w crossed legs, immediately pronated right ankle and landed full wt (105 lbs) on it. Wrapped, iced, to ER in 6 hours, no fracture. Grade 1 low ankle sprain right side. Almost no swelling due to immediate RICE. PT started in 2 days, they decided to focus on piriformis not ankle, and did neck manipulation. Now I am left with painful neck strain, and have quit PT. Your protocol is much more what I needed/expected. Retired RN, good understanding of the physiology and extremely frustrated. I train multiple modalities at a good fitness facility 5 days/2 hours per neurologist tx plan for central sensitization. This could’ve been a case study in poor mgmt of recurring sprained ankle. Thank you for your program!!
Recently had a real bad ankle sprain playing volleyball, ended up with a grade 3 full tear of the atfl and grade 2 partial tear of the cfl. Wondering if anyone with a full tear could talk to their recovery experience and whether these exercises worked for them. Thanks!
Hey, I had a full tear of my right ankle two years back, took almost 1.5 years to recover, and even after that a little bit of twisting my ankle would hurt a lot. Usually the recovery takes 4-6 months to heal completely, mine took longer due to the lack of physical training and physiotherapy. So I would really suggest you to go through physiotherapy and physically strength training after your ankle gets a. Little bit better
Stained my ankle during sparring at my mma gym. I feel like I rolled it outward instead of inward. It happened yesterday. How soon can I be back to training
It seems to swell up again after I do some of these, should I continue to ice it? Its been about 2 weeks since the sprain, and it doesn’t hurt too bad when I do the exercises, just that its still swollen
I sprained my ankle almost 72 hours ago stepping off a curb. I’ve been walking a couple blocks but limping and see that isn’t the best thing to do although it was wrapped in ace bandage. I’ve ordered the ankle brace so hopefully my tendons heal properly so I can run again. Thanks for the tips.
No. What he said is that best course of treatment depends on the type of injury so we should stop treating all injuries with the same protocol. Therefore he stopped recommending RICE as a general practice and instead recommends doing it on a case by case basis. The latest advice for some of these injuries is actually to use ice if the injury is still swollen and to use heat once the swelling is gone, but again it all depends on the type of injury and the person, humans aren't made with cookie cutters. Also when reading this type of information, you need lots of awareness, recognize if you are hurting, how swollen it is, and know when to adjust your therapy accordingly. If that seems difficult or confusing do NOT continue to "self-help" and instead go to a professional who can evaluate your injury and guide you according to your very specific situation.
Thanks. Your video is going to be very useful as I sprained my left foot just a couple of days ago. It is in your language may be called Level 1 ankle sprain. I feel much better within 3 days but still feeling ache while trying to walk normally. I will exercise as per your instructions here. Thanks a lot.
I was literally just jogging from the laundry room to the kitchen. My body suddenly went down one way, the ankle went the other and I heard a loud pop. Apparently actually tore that front ligament. 🙄
Hi Thank you for this video very informative. I do have a question I was able to do all of the exercises with a bit of discomfort but ok. The only one I found painful is the heel raise. Do you have any suggestions? Thank you 😁
As usual, your videos are super helpful. I beat my PR on a 10k last sunday, but I also kind of hurt my ankle so I need to get more serious in ankle strenghtenimg now
In long jump where I get injured & after two days I can't even Normal.. x-ray report shows everything is normal but I've a problem with walking & little bit of pain .. I'm a athletes.. plz hlp me
I was doing a night run and had just finished and was doing my cool down and decided I wanted to do one last sprint and took a flying leap over the sidewalk and landed hard on my left ankle. Thanks for the resources! This is so well explained
I was playing touch footie... I was in my acedemic shoes and uniform so it was slippery on the grass. i tried to stop before getting touched and i stepped on my right leg which i fell on. I thinm i rolled it so now it hurts really bad and i got my schools pool day on monday 🥺
@@alisonfaner4543 if you want to be healed by the pool day dont ever use a brace or crutches and try to start running now you will heal in a couple days
@@jadexmilani-6154 the fastest way to heal it is to walk on it without a brace right away and never use the brace it will heal faster without it you will heal in a couple days if you do that
Went over my ankle yesterday & not only do I have a sore ankle but also split the opposite knee open. Will start doing your suggested exercises though a little concerned as having to mostly walk on the sore ankle as can't bend the other knee. Going up & down stairs is tiring on the sore ankle. Any further suggestions to help? Thank you.
3 days ago I bought plane tickets to Arizona to do a Grand Canyon hike as well as Humphrey’s Peak. Yesterday I rolled my ankle helping my parents move. I have 5 weeks for this to heal!
May 21st 2024. Watching this a day after rolling my ankle, while playing pickup basketball, 5v5 full court . First time hooping in months. Didn’t ice it till 12 hours after it happened. So 1am was when iced it. Had a bunch of chores to do, so was doing a bunch of walking at the stores I went to. There was swelling too. Gonna be doing these exercises, and pray that it heals in Jesus’ Name 🙏🏾
Skateboarding. Rolled it again. I think rolling it so many times has given me weak ankles and I need a way to prevent rolling my ankle so much in the future
walking into a hole hidden in the grass (wearing platform tevas) - two weeks have passed so far. its getting better. ill check out more videos in the descriptionbelow! also just got the brace you suggested!!!
Slipped on tile I had been watching out for all week on vacation. My ankle did not roll it just over stretched in a forward motion and I was hobbling to and from our dinner table. 8 days later we got back to the states and my podiatrist x-rayed it. There is a fuzzy area at the top area but overall doesn't look broken. Have to wait 2 more weeks for PT but last Monday I found out my Chiropractor was billing out on my 30 PT visits beyond his 30 Chiro Alternate Care visits, FURIOUS! Can't do PT now until January so I will be working on these once my time for waiting is up, err. The Air Cast hurts my foot more than the ankle itself but that is what my podiatrist wants, so I will follow instructions begrudgingly. Thanks for videos!
While walking at a cemetery, it appears I stepped in a hole and down I went. That’s what I get for doing a good deed! I sometimes deviate from my normal path to stand up flags that have fallen at various grave sites. I think I will refrain from doing that in the future and not stray from my normal path! I had it x-rayed a few days later and am told it isn’t broke. It is my understanding it is more of an upper sprain. My entire foot and lower calf turned purple within a few days and is all very sore to the touch. I see an orthopedic surgeon later this week. Hoping for a quick recovery, but I have a bad feeling about this one. 🙏🏻
Thanks for your information it was useful and wonderful, 18 months ago I got inversion during a football match however I did an X-Ray but it didn't show anything and the doctor told me that it is not serious go and rest for a few days then slowly start your exercises again after rest I have done after rest when I started doing sport pain started again until it became worse. I have referred back to doctor he told me to do MRI and the following is the result of MRI: 1. Subchondral fracture of dome of talus bone with associated surrounding moderate edema. 2. Mild free fluid in tibiotalar joint space. 3. Sprain of anterior tibiotalar ligament. since that time i have used different medicines under treatment of doctors the front pain is solved but still pain suffers me from the right side and back of ankle some them of doctors say that there is no need for surgery it will be ok in the feature but some says that it wouldn't be back to its normal situation and also no chances of surgical operation. And one thing to be mentioned that there is no instability of ankle I can walk even run but after the muscles becomes starts its pain looking forward for your kind instructions.
Thanks so much transportation is not so great as far as lyft and uber ill be doing this today thanks 🙏🏽 Im going through a Bosworth injury and its tuff. Thank you for the enlightenment ill be doing this until healed
1 week ago. I think I strained it (not as bad less swelling. I was doing ice skating rotation jumps (off ice)... and rolled it just a little. No bruising just a little inflammation. I have a competition in March. Soo, I gotta get this sucker strong and fast. I have my brace and will start working through your regimen! Thank you!!
Rolled my ankle im the skatepark. Picked up scootering as a shared hobby with my kids. 42y old in the skate park… but I can’t wait to recover and hop on the scooter again.
1. ICE: Works against inflammation 2. Elevation: When sleeping, put some cushions below your leg as it helps get back the regular blood flow. It ACTUALLY helps a lot trust me!
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Super useful!!! - here's the stretches as mentioned.
1. Elevate - 10 - 20 minutes 2x per day
2. Cross Fiction Massage
3. Seated calf stretch - 3 x 20 second holds, 2-3x daily while sitting down and using an exercise band to pull your toes towards you
4. Ankle ABCs - Spell out the whole alphabet, 2-3x daily
5. Weight Shifts - 10-30x daily, increase as tolerated
6. Mini squats - 30 - 90x daily, increase as tolerated
7. Gastrocnemius stitch - 3 x 20 second holds, 3x daily
8. Heel Raises 3 sets of 10- 30 reps
9. Stair Stretch - stand on tip tope and use your calf muscles to drop low
Thanks so much for helping others out!
Life safer. I’m about go to work on this sprained ankle of mine.
Thnx for writing the details but we still need the video help
Running on the treadmill with loose shoes smh destroyed my ankle 😤
@@Sugarshane88 I destroyed my knee
To everyone who is watching this after hurting their ankle, i hope you get well soon.
I came here because I just woke up and tried to go down the stairs
I hope you get well soon too and this video helps!
Thank you!
Thanks yo
Thank you
literally same
Thank you for this! About a week ago, I sprained BOTH ankles at the same time. 🥴 I stepped in a hole while camping & twisted my left ankle. I caught myself, so it really didn’t even hurt & I didn’t think much of it. However, the next day, as I was stepping down from a dock, my left ankle gave out and when I tried to stop myself from falling, I twisted my right ankle! 🤦🏻♀️ I was wearing my baby in my wrap carrier, so I was very concerned about protecting him as I fell. Now my left ankle feels mostly better, just a little tender. My right ankle still hurts very badly, though. 😖 I’m so frustrated because I was very strong before my pregnancy, but the pregnancy and delivery was so difficult, both my baby and I almost died, and I haven’t been the same since. I usually take my baby on a walk every morning while wearing him, but now I’m afraid I’ll fall with him again. 😩 I did get an EzyRoller so that I can still take him out without putting too much weight on my ankles and that seems to be working, but I’m sick of not being able to do everything I want to do.
You're so unlucky man speedy recovery to you soon.
Get well soon. You will be alright👍
Wow I pray you got better
I am not
How are you now? I feel your pain. I’ve hurt both my ankles too from simply walking a lot faster. Obviously I’m not as conditioned as I thought I was. Have had lots of foot related problems previously. Three days in, the school run is pretty difficult 😞
Thank you for this info. My son has just sprained his ankle as he was playing soccer. Will start on these exercises shortly. Am hoping he heals at the earliest.
Happened to me now lol
Missed a couple steps when walking down my stairs. Fell directly on right foot and it turned inward, was instantly super swollen. Went to urgent care, it wasn't broken, just a bad sprain, but this was 2 weeks ago. Will definitely be trying these exercises because I'm ready to get back to my normal routine lol. Thanks for this vid, very helpful!
I am sorry to hear about your injury! I hope this helps and good luck in your recovery!
@@toneandtighten thanks so much. I did have a couple of questions for you though, if you don't mind...my right ankle feels super tight and stiff, is that probably from it being rested and not fully used for so long? My foot also "pops" in different areas when weight is put on it, it doesn't hurt when that happens, but I was wondering if that is a norm also? This is my 1st sprain, so I'm learning as I go. Also, one more question, when is it safe to drive again...with it being my right foot I've avoided even trying the past 2 weeks and was curious. Thanks in advance!
SAME!!! 😭😭😭😭
Yeah I'm learning how important it is to keep the floors clear of anything you could trip on and being extra careful and light footed on uneven ground.
omg I also had to go to A and E to check if mine was broken
Thank you for this video. I stepped on someone’s foot while playing basketball about an hour ago. As i lay in pain all I could think about was when I tore my mcl and how I might not be able to do any fun activities for a while. Already started in some of the rehab tips here. Good luck to anyone who gets hurt. I wish you fast healing
You are welcome! I hope this helps in your recovery!
That’s exactly what happend to me
Yo You good now or what
If so how long did it take to heal
what did you do
This the same exact thing I did to my ankle a few hours ago
Sprained it last Monday and it feels like it’s been forever. I was changing clothes and slipped on a dog toy I didn’t see. Wasn’t even doing anything fun 😂 grateful for this video, I’m dying to get back to my regular fitness routine 🤘🏼
Oh man! What bad luck! Good luck in your recovery!
How long it lasted ?
Are you okay now? How long it took you to recover fully? Asking because i am in shoes now💔
@@toneandtighten can I do these exercises if it hurts to rotate the ankle. For the abcs part I mean. Even massaging hurts. I'm. One week in no fracture as confirmed by xrays.
@@im_so_bored3896 did your injury heal?
Anyone in 2024
Meeee
No 2025
Yes❤
Me because of basketball 😢
Ye
I rolled my ankle in my rugby game this has helped improve the healing a lot thanks 🙏🏾
You are welcome, Boii Pulu! I am glad this helped and thanks for sharing!
I was walking a trail in a forest looking for a spot to fish near a river, when the unthinkable...
Oh my did it ever hurt! I can still feel the pain today. 7 months later it is not completely healed, because I never got it properly looked after. Thank you for your advice I will definitely apply it.
Sorry to hear that! I hope this video helps in your recovery!
I sprained my ankle watching Allen Iverson highlights
Kyrie*
@@raphaky1105 yessir
Good one😂
💀 😂
I3 we talking about practice 😂😂😂
I’ve sprained my right ankle twice and now just sprained my left ankle and this video was very helpful for me
So glad to hear!
Hey i hope you get better soon but heres a list of tips. If u dont have a servere sprain the more you use it and walk with it and other stuff like that the faster you will feel better the only thing that can make not servere sprains worse is twisting them hard again but if u controllingly roll your ankle inwards while putting weight on it thay will actually stretch it out and help you with your range of motion you shouldnt use a brace at all times either if the sprain is not servere but what you can do is try jogging or even trying to run with a brace on to get the muscles really working again also ice may help the pain level but it will actually slow the healing down in the long run same with elevation thats true bc they both reduce swelling and the stuff inside the swelling will actually help it heal faster i could keep going but ill stop there lol if u have any questions ask me
Thank you this helped I sprained my ankle a week ago during soccer practice there is still some swelling but it’s very minimal. I’m just trying to get it to heel faster because I’m tired of not doing anything and using crutches
Same
Same
Same but did it while at my sons soccer practice. Full sprint, foot fell into a small hole in the ground. Ugh 🤷🏽♂️
same
I hate it feel useless and sad I’ve also been eating bad I was going to the gym and damn I hate this but it’ll get better
This video is absolutely amazing and life-changing. Thank you. I rolled my ankle hiking and kept using it for a few weeks, and got some tendon tears in my heel and underfoot. Do you have any suggested stretches specific to the foot? Again - thank you. Incredible.
Twisted my ankle, swallow up like a balloon! Very painful it's been about 4 weeks. Swelling is down but it still is painful. I miss running 🏃 😔
The same
How to never get it because I got 2 years just on my left ankle
After one month I still feel the pain when I torch it in the specific angle but I can walk and do a lil run w/o pain, does anybody know what to do with it
How long did it take to get back to normal?
Super! Thank you! Rolled my ankle badly 8 days ago. Been doing small movements, but now this is a proper plan. Will do all these faithfully as keen to get back to normal. 👍
You're so welcome! I hope they help!
R u fully recovered
Messed my ankle up pretty bad on my skateboard now I’m just sad 😢 trying to recover as quick as possible
Sorry to hear that! Good luck in your recovery!
same... wanna get back on my board
How is it going?
@@redvelvet5374 oh man I totally recovered and progressed a lot more since I posted this comment appreciate it tho bro Fr
@@jesuschrist5580 Thanks for posting the follow up. Just sprained my ankle playing bball a few days ago, and my first thought was damn now I can't ball....but gave it some thought and figured the best thing I could do was focus on recovery and bouncing back better via smarter targeted treatments and new mental frameworks. Family members think I shouldn't be pushing myself in recovery, but part of this experience is getting to know our bodies, so when they warn me, it fuels my focus to prove them wrong...so it's cool to hear someone else has progressed even further after.
Fell down while drunk, sprained my ankle. Or lightly injured it. Doesn’t feel THAT bad, and I’m feeling like it will heal in a couple days. I can move it and massage it so that’s good. Currently moving it around super slowly to test the waters of it, and it doesn’t feel that bad.
Me too lmao! It’s my second day and I tried to walk but it still hurts. How long did it take for you to start walking?
@@lourdesvelasquez5196 took me 6 days to walk on it without an ankle brace. Just use crutches, and keep an ankle brace on it at all times unless you need to shower or something
@@Z-A-C when you started walking, we’re you walking a little normal or it still hurt and had to limp?
@@lourdesvelasquez5196 I had to limp, after 2 weeks i was able to walk on it completely normally again. But it still hurts to do certain things 2 months later, if I ever happen to twist my ankle it’ll hurt for a minute. like I still gotta take off my shoe carefully so I don’t twist it. It’s not that bad tho. Just wait a couple of weeks and you shouldn’t have much trouble after that.
@@Z-A-C how is it now?
Thank you for your video. I sprained my right ankle a week ago and wanted to research to find out the best rehab exercises to promote faster healing. Yours is very informative and professional. I just began your suggested exercises today so hopefully my ankle will be good as new in a couple of weeks.
You are welcome! I hope you find this helpful and thank you for your kind comment!
how is it now?
Hey, how's your ankle now?
Sprained my ankle last friday, no bruising and no big swelling besides a little this morning, when would you start rehabbing it?
I can walk, but i have a little nagging pain doing so, and can't really differ pain from stifness.
Godspeed to everyone recovering from this.
This has just happened to me yesterday. I am not doing anything but just massaging my ankle. How is your recovery? I am curious if yours healed fast.
@@doobieatenara7649 I started doing ankle circles, ABC's, stretches and heel raises 3x a day about a week ago, i can still feel a little bit of pain, but it's getting better everyday, but still being cautious about returning to my sports.
Hope you're recovering well!
I Really needed this. Its been almost 4 weeks now since I rolled mines doing my usual run. I'm ready to start back walking and running again 😫😭 thank you for this! 🙏🏿
You are welcome! I hope it helps and good luck in your recovery!
icantmove
how long did it take to walk?
@@zeldanorth8890 for me 4 days
When do you start these? Can you do a week after injury if it’s still swollen? Have been walking on it but not running and still a little painful
These exercises are brilliant and are really helping me. Thank you Jared for these and for all of the other videos and text you have put up here. I am also using some of the knee-related workouts now as I have trouble there too.
Thank you also for all of the helpful details you put on here, such as the time stamps of where to find specific exercises, links to your related workouts and the recommended progressions, and for the links to locate helpful equipment. All of this is really helping in my case. I also hope that everyone else here who is hurting and trying to recover, will get well soon.
Thank you so much and you are welcome!
Skateboarding baby hahah
me too bro haha im trying to get back on my board
Same here mate. HAha.
Same I broke my ankle 6 weeks ago it’s still not 100% better I’m mad
@@cbgnet sheesh
Same sprained it 5 days ago.
I recently missed a step and sprained my right ankle, went to an Ortho after that, doc said mine was ATFL level 3 😢 w some blood clot. Bruise and swollen pretty bad. Said may take 6 weeks to recover. Advise to do R.I.C.E. Still can walk but limping.
Glad i came across this video.
Will use this exercise to strengthen the muscle, so I can walk proper again.
I hope you find it helpful!
Thank u great video!! I sprained my ankle coming down the last couple of stairs in my house with an inversion sprain! It’s been two weeks now and I have been doing some similar exercises but these are new and will do them also. Thanks again !!
You are welcome, Lisa! I hope they help in your recovery!
Same i also got my ankle sprained
Its been 20 days still not fully recovered..
I think iys because i dont rest that much and proceed to do physical activities..
Can you guide me how to recover fully from this i will be so helpful for this lisa
Excellent, comprehensive information and tips. Greatly appreciate it. I'm laid out on my bed with a sprained ankle as I watch and take notes.
PS I sprained it when walking down a dark street, seems to me that there was gravel on the ground that I didn't see and it tripped my stride. 😓 It was a very scary experience.
I am sorry to hear about your injury! Good luck in your recovery and I hope this helps!
I hope you get better soon btw the fastest way to heal it is to walk on it without a brace right away run 3 days after the injury and do Mobility exercises
Thank you for these tips! I rolled my left ankle playing basketball three days ago. I went up for a layup and came down wrong. I will start these exercises tomorrow
You are welcome, Gina! I hope you find these helpful in your recovery.
How long did it take to recover
I done this at work and really helped Thank you for the video!
You're welcome!
I was first watching your ankle sprain strength exercise video which helped a little but this is working better, I should've not tried to make it stronger rather stretch it instead. Thanks!
You are welcome, Shabd! I am glad this video was helpful for you!
I sprained my ankle pretty bad at a soccer scrimmage about 2 weeks ago. At that point the season wasn’t started but since then I have missed about 3-4 games and I really want to get back on the field as fast as I can. So I really hope this helps!
I hope it helps you too, sunset08! Good luck!
How much time did it take for you ? Its been almost 6 weeks for me and the pain still hasnt fully gone
@@mosquito9335 how about now?
@@dagoatdavid7 still only 80% recovered
Cannot move it in all directions till now . Hurts with some movements too
Hi, I also play soccer and injured my ankle too. I thought it was a sprain at first but then we wen to a doctor and got an X-ray. It turned out a tiny part of the bone was chipped. Then I went to a fracture doctor over a week later and he said it all healed and now I just have to strengthen the ankle muscles again to walk. My ankle and calf muscle weekend a ton from being in a air cast for 10 days. Currently can’t walk rn but working on it. There’s a 2 week break in the season coming up next week so I’ll be back after the break. Thank for for the break so I only miss 3 games
i missed a step aghhh!
this was so helpful i’ve been on my ass
for 4 days now and i can’t take this anymore,
i’ve been massaging and it helped my foot not feel like it was asleep but i want to walk soooo bad so thank you!
Muay Thai Sparring
Landed on ankle after throwing a kick. Heard a pop and swelled up like a softball.
Thank you for the tips you’re awesome!
Had exactly the same thing! Could’ve sworn it was broken but so glad it’s not!!!
same lol. Did the stretches help you so far?
Thank you for the very helpful video! This is my fourth ankle sprain, so I hope to continue these exercises until for the rest of my life and cross fingers it doesn't happen again!!
You are welcome, Rachel! I hope this video helps in your recovery.
How did you sprain your ankle? Leave a comment below and be sure to "LIKE" this video if the information helps you out. PHASE TWO ANKLE EXERCISES for strength and stability can be found right here: ruclips.net/video/8YL5oL0pmtM/видео.html Hope it helps!
I sprain my ankle by walking Thanks Ramya
@@Ramyapad19 Oh man! I'm sorry to hear that! I hope this video helps!
Thank you for helping us! My wife has an almost chronic sprain on the inside of her left ankle. There are no broken bones(Thank You, God!) It just comes back with no apparent reason. She is already doing her ABC's and laying down toe points. Thank you once again.
@@Ivan_Glamdryng Sorry to hear about your wife, Dale! You'll have to check back in one week when I post my "Ankle Strength and Stability" video. Thanks for commenting!
I sprained my ankle in just the way you illustrated in your video. I was hiking on hilly, rocky terrain and twisted my left ankle. This was several years ago. It has never fully healed and swells up when I do yoga or simply take a long walk. Now, I need a long term solution and probably a soft brace like the one you showed. Thx
It's been 3 weeks since my sprain and I still have swelling. Does these techniques help me recover faster?
I sprained my ankle while playing badminton.
Yeah it's normal upto 8 weeks in my experience
God me too! Sprained while playing badminton. It HURTS!!
Same here. While playing batmindon yesterday
@@susamabiswas1384 Same during badminton
The reason why i was watching your video several weeks ago i got bit by a spider that caused my ankle it to swell. After I completed my meds and a week later, I began to continue with my hikes. No less than 24 hours later my angle swell again. the Doctor advised me the reason my ankle swell up again was because I needed to slow down my hikes until its fully recovered.
Broke my ankle when I was playing basketball
😭😭😭
But i has only ankle sprain during basketball
What did you do for recovery
Just happened to me now 😭
Same
Going down dimly lit stairwell, thought I'd reached the landing but in reality still had 2 steps left (my depth perception and night vision are pretty lacking so that didn't help either) and instead of landing on my feet I landed on my right ankle. It was a wonderful experience 🙃
Life lessons aside, How long after sprainning an ankle should you wait to start rehab exercises?
Same😅
Same, how was it for you?
It’s going to be okay guys! Stay Strong!!
I have a minor hairline fracture in my left ankle while playing badminton ,the doc has suggested 2 weeks rest and ankle support
Surprisingly there is no pain but I want to get back to playing badminton fast
Um it’s been about 10 minutes since I sprained it
Me too rn 😅
How's you ankle doing after almost a month?
@@iman5873 bro I have a soccer game tomorrow and I rolled my ankle lol
@@iman5873 how's your ankle doing after a week? XD I've fked mine up 2 days ago
@@thapsycho430 ouch sorry to read that! Hope you'll get well soon 🍀
Mine is doing surprisingly fine, it's still a weird shade of blue but not swollen and it doesn't hurt at all unless touched in wrong ways. Thanks to the suggestions in these videos I can already walk and dance normally, I just precautionally avoid jumping and running, I daily use ice and do some of the suggested rehab movements and instead of putting bandages I'm wearing stiff tight boots (like Dc Marteen's) to avoid accidentally re-spraining it since it's still weaker than the other
So if you're not an athlete who needs to immediately do serious stuff you'll be fine and can live almost normally even after week, just take care
Let's see how long it will take to have it back to its best shape...
Thanks for asking: thanks to your notification I can review the video's instructions and actually follow more of the useful suggestions
@@cardinalsboi1132 bruh... me too...i was doing training and my leg is sprained....so awfull.
sprained my ankle within 30 minutes of watching Connor McGregor do it in his most recent fight 😂
Ha ha, oops! Good luck in your recovery!
Has this ended up helping at all?
Very helpful, thanks
I sprained my ankle at Easter time April 2020 while collecting up equipment after Junior (kids) Parkrun (volunteer marshal) and stepped into a blind pot hole covered by grass. I've always been a tad weak in the ankle areas suffering sprains since 1970s
Anyway, I can do most things now like weight bearing, walking & running, but the problem I still get is intermittent pain when I rotate the ankle especially over to the lateral side and when ascending stairs, it catches me out sometimes.
I've been doing gentle excercise and stretching movements on the legs and ankles including cross fibre friction massage and there seems to be improvement.
And now I'm so much more aware and careful of where I'm stepping..
Was walking Stepping down from the sidewalk I didn’t notice how deep the ground from the side walk because the street look even , but wasn’t to my surprise 🤦🏻♀️ thank God this beautiful elderly lady help me so much.. ❤
skipped a step and fell and twisted my ankle😍.
Oh man! Good luck in your recovery!
Lol same I was walking down the stairs in the dark to get my dinner, missed 4 steps and sprained my ankle 😭
@@ummmmno411 damn💀4 whole steps? I’m supposed you ain’t break it
@@ardinensengiyumva6194 lol it was more the way I fell not so much the height. I smashed it really hard and then sat on it 🤦🏻♀️
Same here
Hey Jared, I have rolled, sprained and injured my ankles so much over the years that I just go back to my PT exercises instead of going to the doctor. More recently I almost decided to see a doctor when I had an eversion ankle sprain that would not heal properly. I was getting out of my car too quickly, the driveway was uneven, the property still had wet leaves all over the ground and I believe that I stretched my toes too far up toward my knee. The pain is gone now, but I am always looking for new ways to strengthen my ankles. I am wondering if there is a correlation between muscle imbalances in the legs and ankle injuries. I also have muscle imbalances in both legs, every time I exercise not only my ankles, but also my legs, that my ankles seem to feel stronger.
I sprained my ankle: first a back story, my mom had rona so I am stuck at home for the next 10 days and I had a lot of energy so I went and started running around with my dog and I forgot we hade a little hole my dog dug and my right ankle fell in it and I fell down and my dog thought I was still playing so he came over and start trying to play again. I’m about 5 days into rehab and I just want to go run around but every time I think the more I play the longer it will be till I start football again.
Thank you for this video! I sprained my ankle bad over a year ago, doctors wouldn't sign off on physical therapy, and it's still bothering me. It comes and goes, especially if I don't walk on it for a few hours, and then when I do, I'm in pain. I'll try these!
I sprain my ankle making a RUclips 😭
Oops! Good luck in your recovery!
Hey Howieazy
haha big fan of yours Howieazy
I sprained while playing badminton
Damn you too?
Took a shot every time you said “Um” then rolled my ankle due to how drunk I was 😂😭 jk thanks for the tips!
Lol
I sprained mine by falling down my stairs. On my way to work. Then drove to work (sobbed the whole way. Think of Ellie sattler running with the flashlight dragging behind her as me getting to my car) worked all day on my feet then got it checked out… for everyone to say I was faking. Trust me I wish I was it hurts
why is this funny to me
@@joellu8202 it’s alright it’s funny now and I laugh about it but when it happened it was not 😭
I can imagine how much you would be in pain all day at your job. I wish you would have gone straight to the breakroom, and applied crushed ice in a zip lock bag. Next time such accidental damage comes up, apply ice as soon as possible.
@@raemagillam4369hi
47 years old returning to skateboarding after 25 years break coming down from a 50/50 in a 5 bowl at the bottom my back foot came of the board weird fast injury ankle now swollen God is good, the body is amazing. that particular ankle is weak and I need to focus train it. good video, sir. Thank you.
Sprained my ankle during a beep test at gym class. I stopped at level one because it hurt soo bad.
every person here: "yeah, just sprained my ankle"
me: *writes a fic and needs the information"
How’s the book going?
almost done ☺️
@@denisiyaden1231 alright, share the link when you’re done please.
It starts at 2:43 please when u do a similar video keep in mind that the viewer is actually in so much pain and just waiting to know what to do
bruh if ur in that much pain u cant wait 3 minutes y tf u looking at a yt vid? go to the hospital lol
baimor_pk I eventually did
Zaynab Shaalan break anything ? If not what did they give you
CadenOnPluto i went after two days to the ER cause it got unbearable we did an xray it wasn’t clear cause there was so much swelling they gave me painkillers and nsaids and they gave me option to either put on a cast or buy a specific shoes so i went with the shoes but that was pretty expensive and the orthopedic later on said the cast was a better choice. then after 3 days i went to the orthopedic he gave me stronger nsaids and painkillers and a gel and after 3 weeks when the swelling decreased i had to do an mri where a mild bone injury was seen and 3 ligaments were still injured (this was 3 weeks after) and now after almost 5 weeks i get to start wearing normal shoes and at 6 weeks i can start working out again. My case was pretty severe you don’t necessarily have to go through what i did but don’t ignore it and surely don’t press or walk on it.
CadenOnPluto yeah i still need to do 5 physiotherapy sessions in the coming 2 weeks
You are the man I watched your video on Achilles stretches tried it I went from limping can’t jump to running and jumping thank you so much !!
Glad I could help!
Hey thanks a lot for these helpful exercises. I will definitely try them out. I sprained my ankle after I tried to practice my boxing exercise at home without doing any warmup!
Note - I've sprained my right ankle now, and earlier I had sprained my left one, which took about 1 and half weeks to heal.
You are welcome and good luck in your recovery!
@@toneandtighten Man thanks a lot for these exercises, they really worked like a Charm. My ankle is perfect now and I'm ready to take on high level exercises.
So after 10 days you can return to your sport without worries?
at what time after injury is it safe to start moving? bad sprain here, home for a month now and still unstable walking with pain, bad swelling, and lots of pain during ligament massage. doing r.i.c.e. since day 1..should i get an mri?
last year in august i got multiple sprains and cracked the growth plate in my left ankle, but after about 2 or 3 weeks i was able to walk with minimal pain (not that i should have been doing so i just wanted to see if i could) but if it’s still that bad after an entire month than go see a doctor/get an mri. I’m not an expert i’m just talking from personal experiences.
by the way it did take another 2 and a half months for me to be able to go back to light activity like jogging because i wasn’t really supposed to try and walk, i just wanted to test it. it hurt a little bit so i just decided to stay on the crutches until i was fully cleared by my doctor.
I recently sprained my ankle an hour ago and I was wondering if it’s normal to here a crack sound. The incident happened fast so I’m not sure what I heard but I’d like to know.
Same
@@snappy2934 the crack is normal, happened to me and I thought I had broke my ankle, the noise is some of the ligaments popping and snapping.
11:08 I have been recovering from right piriformis syndrome. 99% healed. Past right ankle sprain 2 yrs ago standing up from an office chair w discovery that my foot had fallen asleep. This current sprain 2 was ago almost identical. Stood up from sitting w crossed legs, immediately pronated right ankle and landed full wt (105 lbs) on it. Wrapped, iced, to ER in 6 hours, no fracture. Grade 1 low ankle sprain right side. Almost no swelling due to immediate RICE. PT started in 2 days, they decided to focus on piriformis not ankle, and did neck manipulation. Now I am left with painful neck strain, and have quit PT. Your protocol is much more what I needed/expected. Retired RN, good understanding of the physiology and extremely frustrated. I train multiple modalities at a good fitness facility 5 days/2 hours per neurologist tx plan for central sensitization. This could’ve been a case study in poor mgmt of recurring sprained ankle. Thank you for your program!!
Recently had a real bad ankle sprain playing volleyball, ended up with a grade 3 full tear of the atfl and grade 2 partial tear of the cfl. Wondering if anyone with a full tear could talk to their recovery experience and whether these exercises worked for them. Thanks!
Did u have an MRI?
@@blubbamcfarlane9896 Nope, had an ultrasound and CT done. My GP said a MRI won’t add to much information outside those two scans.
@@jciq the good news it's not broken but how long will it take to get better?
@@notpg13 I've heard various things. I would say in general around 4-6 months for it to heal completely.
Hey, I had a full tear of my right ankle two years back, took almost 1.5 years to recover, and even after that a little bit of twisting my ankle would hurt a lot.
Usually the recovery takes 4-6 months to heal completely, mine took longer due to the lack of physical training and physiotherapy. So I would really suggest you to go through physiotherapy and physically strength training after your ankle gets a. Little bit better
Stained my ankle during sparring at my mma gym. I feel like I rolled it outward instead of inward. It happened yesterday. How soon can I be back to training
My ass was trying to do a front flip and now i cant train 😅
Start training now
You should start training
It seems to swell up again after I do some of these, should I continue to ice it? Its been about 2 weeks since the sprain, and it doesn’t hurt too bad when I do the exercises, just that its still swollen
I sprained my ankle almost 72 hours ago stepping off a curb. I’ve been walking a couple blocks but limping and see that isn’t the best thing to do although it was wrapped in ace bandage. I’ve ordered the ankle brace so hopefully my tendons heal properly so I can run again. Thanks for the tips.
I've sprained my ankle 3 times in the past 4 months trying to land a kick flip, for some reason my ankle always swollen.
I am sorry to hear that. You may find this video helpful too: ruclips.net/video/8YL5oL0pmtM/видео.html
Question: if you sprain your ankle would you still be able to walk?
Because i can still walk but not normally
haha i have the same problem, still cant kickflip either :/
U should try to kick flip again and tell me the results
Everyone has like normal stories, but I was excersizing as I jumped and landed on it.
Oh man, sorry to hear that! Good luck in your recovery!
Didn't the guy who came up with RICE eventually say that Ice is actually not helpful and people should stop doing it?
No. What he said is that best course of treatment depends on the type of injury so we should stop treating all injuries with the same protocol. Therefore he stopped recommending RICE as a general practice and instead recommends doing it on a case by case basis.
The latest advice for some of these injuries is actually to use ice if the injury is still swollen and to use heat once the swelling is gone, but again it all depends on the type of injury and the person, humans aren't made with cookie cutters.
Also when reading this type of information, you need lots of awareness, recognize if you are hurting, how swollen it is, and know when to adjust your therapy accordingly. If that seems difficult or confusing do NOT continue to "self-help" and instead go to a professional who can evaluate your injury and guide you according to your very specific situation.
Thanks. Your video is going to be very useful as I sprained my left foot just a couple of days ago. It is in your language may be called Level 1 ankle sprain. I feel much better within 3 days but still feeling ache while trying to walk normally. I will exercise as per your instructions here. Thanks a lot.
You are welcome! Glad you are already feeling better!
I was literally just jogging from the laundry room to the kitchen. My body suddenly went down one way, the ankle went the other and I heard a loud pop. Apparently actually tore that front ligament. 🙄
How is it? Its been a week for me still cant even walk without feeling funny
OH- I CRINGED HOW IS IT?
My ankle was so close to breaking it’s insane.
Oh man! Sorry to hear that! Good luck in your recovery!
Mine too😣😭
Hi
Thank you for this video very informative.
I do have a question I was able to do all of the exercises with a bit of discomfort but ok. The only one I found painful is the heel raise. Do you have any suggestions?
Thank you 😁
As usual, your videos are super helpful. I beat my PR on a 10k last sunday, but I also kind of hurt my ankle so I need to get more serious in ankle strenghtenimg now
Thanks so much!
In long jump where I get injured & after two days I can't even Normal.. x-ray report shows everything is normal but I've a problem with walking & little bit of pain .. I'm a athletes.. plz hlp me
Take mri sometimes xrays do not see everything
both of my ankles are sprained right now from jiujitsu💀
Oh, sorry to hear that! Good luck in your recovery!
same here .. I already miss it
@@chrisigarashi7618 i feel you!
😭😭 i got hitted on my Ankle by Elbow
wrestling got me dyinnggg
Sorry to hear that! I hope this video helps in your recovery!
I was doing a night run and had just finished and was doing my cool down and decided I wanted to do one last sprint and took a flying leap over the sidewalk and landed hard on my left ankle. Thanks for the resources! This is so well explained
So sorry! I hope this helps in your recovery!
Did you die?
I skipped a step and lastly i felt is something is ringing in my leg and this morning december 8,2020 my ankle is now swollen,,ang it hurts
I was playing touch footie... I was in my acedemic shoes and uniform so it was slippery on the grass. i tried to stop before getting touched and i stepped on my right leg which i fell on. I thinm i rolled it so now it hurts really bad and i got my schools pool day on monday 🥺
So sorry to hear that! I hope this video helps and good luck in your recovery!
@@alisonfaner4543 if you want to be healed by the pool day dont ever use a brace or crutches and try to start running now you will heal in a couple days
Lel i just sprained mine this morning so now im just trynna recover
@@jadexmilani-6154 the fastest way to heal it is to walk on it without a brace right away and never use the brace it will heal faster without it you will heal in a couple days if you do that
Watching while laying on bed with ankle sprain. It hurts like hell. I better die tonight 😭
Bro can you walk right now? I dont wanna have to wear crutches to school
@@gamalielgarcia3742 yes I am better than before but not normal yet.
I am still wearing my ankle support.
@@gamalielgarcia3742 *able to walk
I sprained my ankle during our basketball game i jump then when i go down i land on the foot of my teammate.
Oh man! Sorry to hear that, but I hope this video helps!
same case with me
Same
How’s you ankle feeling?
I JUST HAD THAT HAPPEN my ankle is literally purple
Went over my ankle yesterday & not only do I have a sore ankle but also split the opposite knee open. Will start doing your suggested exercises though a little concerned as having to mostly walk on the sore ankle as can't bend the other knee. Going up & down stairs is tiring on the sore ankle. Any further suggestions to help? Thank you.
Finally someone that knows what there talking about !
3 days ago I bought plane tickets to Arizona to do a Grand Canyon hike as well as Humphrey’s Peak. Yesterday I rolled my ankle helping my parents move. I have 5 weeks for this to heal!
Amazing video ... Xcellent exercises .. Thanks a lot
Glad you like them!
May 21st 2024. Watching this a day after rolling my ankle, while playing pickup basketball, 5v5 full court . First time hooping in months.
Didn’t ice it till 12 hours after it happened. So 1am was when iced it. Had a bunch of chores to do, so was doing a bunch of walking at the stores I went to.
There was swelling too. Gonna be doing these exercises, and pray that it heals in Jesus’ Name 🙏🏾
Best of luck!
Skateboarding. Rolled it again. I think rolling it so many times has given me weak ankles and I need a way to prevent rolling my ankle so much in the future
I hope you recover quickly!
how is it now
walking into a hole hidden in the grass (wearing platform tevas) - two weeks have passed so far. its getting better. ill check out more videos in the descriptionbelow! also just got the brace you suggested!!!
Slipped on tile I had been watching out for all week on vacation. My ankle did not roll it just over stretched in a forward motion and I was hobbling to and from our dinner table. 8 days later we got back to the states and my podiatrist x-rayed it. There is a fuzzy area at the top area but overall doesn't look broken. Have to wait 2 more weeks for PT but last Monday I found out my Chiropractor was billing out on my 30 PT visits beyond his 30 Chiro Alternate Care visits, FURIOUS! Can't do PT now until January so I will be working on these once my time for waiting is up, err. The Air Cast hurts my foot more than the ankle itself but that is what my podiatrist wants, so I will follow instructions begrudgingly. Thanks for videos!
While walking at a cemetery, it appears I stepped in a hole and down I went. That’s what I get for doing a good deed! I sometimes deviate from my normal path to stand up flags that have fallen at various grave sites. I think I will refrain from doing that in the future and not stray from my normal path! I had it x-rayed a few days later and am told it isn’t broke. It is my understanding it is more of an upper sprain. My entire foot and lower calf turned purple within a few days and is all very sore to the touch. I see an orthopedic surgeon later this week. Hoping for a quick recovery, but I have a bad feeling about this one. 🙏🏻
Standing on uneven ground, I lost balance & rolled left and then the right. Both sprained. Thanks for the video
Thanks very much for this exercise.
You bet! I hope it helps!
Thanks man I rolled my ankle a week ago imma start using these exercises now
Best of luck!
Thanks for your information it was useful and wonderful, 18 months ago I got inversion during a football match however I did an X-Ray but it didn't show anything and the doctor told me that it is not serious go and rest for a few days then slowly start your exercises again after rest I have done after rest when I started doing sport pain started again until it became worse.
I have referred back to doctor he told me to do MRI and the following is the result of MRI:
1. Subchondral fracture of dome of talus bone with associated surrounding moderate edema.
2. Mild free fluid in tibiotalar joint space.
3. Sprain of anterior tibiotalar ligament.
since that time i have used different medicines under treatment of doctors the front pain is solved but still pain suffers me from the right side and back of ankle some them of doctors say that there is no need for surgery it will be ok in the feature but some says that it wouldn't be back to its normal situation and also no chances of surgical operation. And one thing to be mentioned that there is no instability of ankle I can walk even run but after the muscles becomes starts its pain looking forward for your kind instructions.
Thanks so much Jared. I sprained my ankle yesterday and this video is so helpful. Love how you explained everything so clearly. U r brilliant 😊❤️
You are welcome! So glad this was helpful!
@@toneandtighten ❤️
@@pammi100what the current situation of your ankle sprain please tell
Good thanks. 🙏
That was excellent. I just busted my ancle yesterday skiing. This was very useful.
Glad it helped!
Thank you so much.
You're welcome!
Thanks so much transportation is not so great as far as lyft and uber ill be doing this today thanks 🙏🏽 Im going through a Bosworth injury and its tuff. Thank you for the enlightenment ill be doing this until healed
You are welcome and I hope it helps!
Thank so much .I like your procedure.its simple .l like it.
My pleasure!
1 week ago. I think I strained it (not as bad less swelling. I was doing ice skating rotation jumps (off ice)... and rolled it just a little. No bruising just a little inflammation. I have a competition in March. Soo, I gotta get this sucker strong and fast. I have my brace and will start working through your regimen! Thank you!!
Rolled my ankle im the skatepark. Picked up scootering as a shared hobby with my kids. 42y old in the skate park… but I can’t wait to recover and hop on the scooter again.
1. ICE: Works against inflammation
2. Elevation: When sleeping, put some cushions below your leg as it helps get back the regular blood flow. It ACTUALLY helps a lot trust me!