Best Ankle Rehabilitation Exercises For Those Recovering From Ankle Injury
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- Опубликовано: 25 июл 2024
- Ankle Rehab
As someone who has engaged in exercise and athletic activity for most of my life, I've put quite a few miles on my feet. I'm sure I'm not alone when saying that decades of pounding and abuse have added up to more than a few ankle injuries. The same mantra I'm given by doctors and physical therapists is 'make sure you continue to do your exercises.’
However, what normally happens is people give it a day or two, the ankle feels a bit better, so they don’t continue with their rehab. As we grow older, and the ankles don't recover as quickly as they used to, it’s important to realize now the absolute importance of actually performing those rehab exercises. Chronic discomfort and stiffness in the ankle can certainly be alleviated (nearly eliminated) by following a regular schedule of ankle strengthening activities.
Not only will strength and balance return, but flexibility will also begin to improve. The crux is this: strengthening exercises for the ankle joints are not just for injury recovery. Make the exercise routine listed below a part of a regular schedule -- maybe every morning while watching the news, maybe every night before bed, maybe both! The point is to always make sure the ankles are at their strongest, their most balanced, and most flexible. Doing so will prevent most issues that lead to injury. 
Хобби
![[RECOVER FASTER!] How To Treat Your Ankle Sprain At Home!](http://i.ytimg.com/vi/_6hjIWhB8Yc/mqdefault.jpg)
Great video! Thank You :) Here are the "important moments":
Intrinsic muscles
00:48 - foot shortening (10 seconds hold "short", 8-12 times)
02:04 - toe taping / piano playing (2-3 sets, 8-12 times each)
02:58 - towel scrunch/grab (5-10 seconds 8-10 times)
Extrinsic muscles
4:10 - drawing the alphabet
5:07 - plantar and dorsal flexion / push and pull the feet forward 10-12 movements to boths directions (once or twice a day)
6:02 - side to side ankle movements (heel on the ground an 3-4 sets, 10-12 times each)
Overall ankle strength
6:58 - heel raises - stand on Your toes (2-3 sets, 10-12 times each)
8:16 - plantar and dorsal flexion with a rubber band (10-20 flexes, in both directions, separately)
9:16 - side-to-side mobility with a rubber band (10-20 flexes,
Balancing
10:14 - one-leg balance
10:23 - closed-eyes balancing (30-60 seconds)
10:50 - laying the blocks/objects down on the ground and picking them up
Happy recovery to everyone! :)
Ty
hey ,if anyone else needs to find out about how to cure a sprained ankle try Fezervin Ankle Fixer Coach (just google it ) ? Ive heard some amazing things about it and my colleague got cool results with it.
thank you for the summary..
pls check ..there are just one or two differences from the original reps mentioned
how are you supposed to remember all of them.
Thank you
Hey man just letting you know you're helping my ankle and my depression. Thanks..
Broken ankles are depressing. 10 weeks on my back was an endurance. Still not quite feeling life like I did before 5 months later. Doing these exercises is my next plan. Try Insight Timer meditation app. Good for the depression.
omg mee
Vanessa Fowler how long did it take you to be able to walk after your cast was removed
@@prettylittleninja5666same problem
Vibes
Count me as another person battling the physical (and mental) frustrations of being injured and facing a long recovery. Videos like this are very helpful. Thank you
MC MLee I thought I am the only one who get depressed when have injury.i broke my finger during playing basketball 8 weeks ago and injured my ankle 4 weeks ago. non of them have recovered yet and I am so missing my exercise and playing basketball :(
4 years is long time.... Still hurts
Honestly owe my recovery to this guy. I did these exercises everyday after my ankle fracture (tib and fib) + surgery. No physiotherapy!
Thank you 🙌🏾🙌🏾🙌🏾
To all those going through rehabilitation phase .. follow these exercises and you will be running in a few months.
how many times a day and how long each exercise last
OhNaNaNa Lookwhatyoudonestarted Thanks a lot. I broke 3 bones..just now started physical therapy. Thank u for giving me hope
OhNaNaNa Lookwhatyoudonestarted I just stumbled upon this today...broke my tib and fib also and I was told yesterday that I am weight bearing......so my rehab begins here
Same here. How often should I do the exercises shown in this video?
Nasra k I'm thinking about skipping physical therapy and just do this I mean this is all I'm going to be doing anyways right? I'm out the cast waiting for a boot so I'm ready
I have never felt more welcome while watching a youtube video
chrokeii Same, no kidding :)
ROFL!!!
#Chrokeii
Not certain about the points made but ,if anyone else is searching for ways to sprain an ankle try Fezervin Ankle Fixer Coach (Have a quick look on google cant remember the place now ) ? Ive heard some extraordinary things about it and my brother in law got excellent results with it.
😂😂💀
Same dude!
the legend says he's still there saying '' Hey there welcome back to welki's ankle mobility series for rehab and strengthening exercices for the ankle joints ''
🤣🤣🤣🤣🤣🤣
This helped me years ago when I broke my ankle 4 years ago. I show this video to anyone who I know who is in rehab and needs the help.
This is really helping me. I have been doing this for about 4 weeks, and I have noticed a profound difference in strength. Drawing the alphabet is the hardest for me! Thank you.
I didn't go to rehab for my broken ankle because of insurance reasons. This is the first video I found for diy rehab, and after three days of doing these in the morning, I can already walk much better again. Thanks!!
Brendon Rosenkranz did you have a fracture or,?
Thank you so much for such clear, simple, and safe exercises for every muscle around the ankle!!!
I keep on reinjuring my ankles and I can see this is the key to prevention.
I had already been doing some of these, but this series seems very complete.
Hopefully no more injuries from tennis, unclipping from my road bike, etc.
THANK YOU, THANK YOU, THANK YOU!!!
Bro your intro or welcome seems really special to all of us watching, It’s very kind, shows a good person that you are! And what you are showing is from heart!!
142 days in a cast. Just started rehab. Allowed to be out of my boot for an hour a day to do a couple of these exercises. It's REALLY nice to have the video to watch. I'm Starting with the alphabet one. And I am working on just keeping my bare foot on the floor (get dizzy when it touches the floor). Thanks for making something I can keep coming back to for visual instruction!
i must appreciate your hard work man because only because of your help and tips now i can be sure that my ankle will be better soon .I'm having this injury from last 3 weeks and now i was really tiered by taking rest and not going anywhere and i'm glad that i found this video thanks once again!!!
I severely broke my ankle/fibula. Surgeon said he had to realign the anatomy of my ankle. I've been doing this everyday man this has helped me a lot!
Devon Roper same
I was wondering how many times per week does this need to be done, thanks to your post now I know it can be done every day. Thanks!
Same but with my tibia
I just got the boot yesterday after having surgery May 29th and being in a cast since, how long after being in the boot did you began these exercises? My dr said to slowly start trying to move it but not to apply pressure by walking yet.
Hence the open reduction part.
Thank you so much I immediately felt a difference you’re a true lifesaver I need to be more people like you on RUclips
These are great. I like how he starts with very light and minimal range of motion exercises and gradually progresses to the more advance exercises.
I've been struggling for over a year with stiffness and feeling like I'm just not cracking it. This is my first time doing your exercises and I can feel the difference immediately, it feels like I'm finally unlocking what has been so tight for so long. Thank you so much! I'm definitely going to continue! Stay blessed!
Pebbles does it hurt ?
Glad to find out that these exercises will still help after time has passed since I did not do exercise that religiously after my surgery and removal of pins and nails and now it's stiff and doesn't have that much range of motion as before.
Pebbles I have also been struggling with stiffness 3 months after my surgery I don’t do physio lost my job and medical aid and now u have given me hope that I will be okay by doing these exercises thank you for reassuring me 😊🙏
@@nelilexaba5790 Can you update us on your progress?
@@f.k.a1010 Jst saw this now so sorry ..... My progress has been amazing after doing these excersizes daily it has truly helped with stiffness the only way to get rid of stiffness is to push beyond the pain and do the excersizes it takes time bt it all pays off in the end Jst needs patience it’s a hard road hope my answer helps much love from South Africa 🇿🇦 🙏🏽🙏🏽
Just acutely re-insured an ankle that had years of NCAA and international wrestling trauma forces applied to it. Hurt it on a mountain and it was bad. Began this routine only a couple of days ago and I can hardly believe the great improvement already! Thanks to our trainer who generously offers this up to those willing to apply themselves! THANK YOU!
Did you do every exercise in the video every day, or did you do the first ones every day for a few days or so and then start doing the ones he said are more advanced after the few days of doing the other ones?
Best video on this I’ve found. I had an ORIF ankle surgery 3 weeks ago, finally in a boot and was told to do circles and wiggle my toes but no other specific exercises. This is great and I’ve noticed a difference in how I’m able to move my foot already.
Thanks for the help, you're an Amazing man, keep it up bro, because ur helping a lot of people.
Thank you very much for this great ankle rehab routine! I sprained my ankle running and I'm looking for ways to make it heal faster. I just finished my the first session. My ankle and lower leg muscles are feeling the work, but I am already feeling an increase in mobility and flexibility! 😊
Cheers Bro! This is epic! Going to put this in my daily routine ;). Hope you're well
Thanks for the clear, concise instruction- these are the most helpful exercise instructions I've found in starting to rehab my own ankle from a break.
couldn't believe how much these helped almost immediately. will keep in mind what you said about continuing to do exercises long term not just at first. coming back from a broken fib/tib. thank you for this video!
This video is helping me with my Family Nurse Practitioner health assessment class
Just wanted to say that I was immediately able to walk better after this series of exercises. Highly recommended.
What do you mean by immediately?
Thank you so much for this video!! I was training for a marathon and I hurt my ankle. After a week of rest I found your video and did the excersizes. I felt the difference IMMEDIATELY!!! Perfect!!
Thanks so much for this video. Done this for only two days and I'm starting to feel the difference already!
I cracked two bones in my ankle one month ago and was bedridden with crutches and a medical boot for one month. Although the Bones have healed I'm able to stand on my recovering foot but the muscles surrounding the previously cracked ankle are very sore. When practicing the exercises and techniques displayed in your video I was able to feel less pain and more Mobility when walking. I will continue to practice these exercises for the next 3 weeks until my pain has subsided thank you for this video I found it very helpful. 👏🏾👍🏾💖
had sprain ankle half a year ago, the pain never goes away since then. Tried this the first time today, guess what, the pain is gone!!!I cannot thank you more, I will keep practicing this from now on. Thank you so much!
Did these exercises fix the pain? I had a ankle sprain and one of the ligaments is stretched, and that causes chronic pain. I had to give up running. Let me know how it went for you. Thank you.
You are my savior! I broke my ankle 2 months ago. I was told to go to physio therapist. However they are always overcrowded, long time waiting for your turn. I was lucky to open youtube and you are the first I saw with exercises that DO HELP! I am doing them twice a day and I follow your instructions carefully. It is already my routine in the morning and in the evening before sleep. Once again, great exercises!
Thank you so much!!!
Thanks for the tips! I'm recovering from a triple fracture with dislocation. Its my first real "break" and at 43 a long road to recovery. These have helped immensely.
I broke my ankle/leg 4 months ago and had surgery. I now am able to walk again without crutches or a boot. I'm going to try a lot of these exercises out! Thanks for the video!
+AngelicSquid
hey ,if anyone else wants to uncover symptoms ankle pain try Jaffacter Sprained Ankle Coach (Have a quick look on google cant remember the place now ) ? Ive heard some great things about it and my brother in law got cool results with it.
Thanks
Going to suck after being in a cast for 4 months. My foot is hella stiff from a month so I can only imagine 4 months
Take a shot everytime he says: "Hey there welcome back to Wellki's ankle mobility series"
I died after one shot , de fuk did i drink
Get hammered by drinking O’Douls playing that game
I be drunk
Thank you! Very easy going presentation and all doable to recover from a broken ankle....and FREE! Thanks, again.
D. DeMeo
Thanks for this series, it's great. I'm using it every day.
Recovering from a trimalleolar fracture and dislocation. These exercises are excellent.
thank you for the video. I broke my ankle during football season, and this video helped me alot during my recovery
+jevauhn25 hampton We are glad this helped!
+FlexWell how often you should do this program on daily base?
+jevauhn25 hampton hi everyone ,if anyone else is searching for ligament sprain treatment try Moorack Fast Ankle Miracle (do a google search ) ? Ive heard some unbelievable things about it and my friend got excellent results with it.
+jevauhn25 hampton hi everyone ,if anyone else wants to uncover ankle injury symptoms try Jaffacter Sprained Ankle Coach (do a search on google ) ? Ive heard some amazing things about it and my buddy got excellent results with it.
aye me too turn up
Such a well put together and simple plan for people with ankle issues. I have to say thanks for this as I have a peroneal issue and the tendon across my ankle is very painful at the moment and I think and hope this could be a great start for rehab. Really excellent video and thank you!
Thanks for this video..i've been doing this exercises for three days..im so amazed with the results! hoping for my fast recovery 😊❤️
It's 3 months since I twisted my ankle. I am missing football so much rn can't wait to play again and yeah just wanted to let you know this video helped me . Thank you !!
Edit : I'm fit now but it's corona time 🤷🏻♂️ Life sucks
Hello
I can't thank you much it really helped Twisting your ankle is a big issue these days
Thank you! Thank you! Thank you!!!!! I broke my ankle (3 bones) 5 weeks ago. As soon as I am ok to start rehabilitation exercises, I'll definitely follow your routine! You rock!!!!
This was fantastic!! Thanks so much. I will use it to help my dancers rehab. It gave me a comprehensive progression which I needed as a guide.
I have been religiously doing these exercises since September post ankle injury and was told by my Doctor last week that I had made an amazing recovery in such a short space of time, given the gravity of the injury. I'd sincerely like to thank you for uploading this video which has changed my life manifold.Great work and stay blessed.!
what injury did you have?
@@metic3252 I broke my right ankle while cycling and completely broke it. Had to have an ORIF (open reduction internal fixation) during a 6 hour operation with 3 screws and a metal plate inserted inside the ankle area. The cast stayed for 3 months as stitches took a very long time to heal. I'm still not fully recovered but thanks to these exercises I am hopefully treading on that path and I have these exercises to thank for so much improvement in a short space of time.
i twisted my ankle playing basketball 2 months ago. i didnt go to hospital i just let it heal by itself. i still looks a little different then the other ankle i dont know if it heal properly
@@metic3252 It's better to see a physio or a Medic after such an injury. Healing takes time and patience but the injured ankle will never look the same as it was before, depending on the seriousness of the fracture. You have to aim to make it functional again, according to my physio. The ankle strengthening exercises in this video are really very good.
Anyone else watching with a twisted ankle
😭
@@mimisat7996 poor u I remember having 1
yeah it really sucks i can't even go to college and im scared its gonna take forever to recover
Watching week 7 of a double break and a chip in my ankle..
I'm finally having very little pain and only on occasion; extremely nervous because it's been immobile and I have lost A LOT of flexibility.. 😔
I'm going to do the exercises I can do but I'm wondering Can it get back to normal? * SIGH *
@@mimisat7996 Same! I broke mine the week before classes started and had to take the semester off!
Thank you for your post. I'm so glad I'm not the only one! I was feeling as if I was having more difficulty than anyone else because just getting around my house was such an arduous task. I'm relatively pain free now and it's weight bearing finally. However it's nowhere near healed enough to walk on it like normal and I'm anxious about it.
Awesome video! I’m going through a ankle fracture and this video is fire ! 🔥
I can feel my ankle loosen stiffness and pain oh it feels so good to stretch all the ankle inner stiffness! Thank you sooo much! 🙂
Awesome, most comprehensive set of ankle rehab exercises video I have seen🙏🏼
I had a sprained ankle, i was a little worried because in eversion i was still feeling pain after a run , trekking or snowboard. After several excercises like the ones the doctor told me and the ones in your video i can reach almost to the end of the movement in my ankle without pain, thanks for the video ;)
thanks for watching!
How long did it take you?? I’m Currently about to jump on recovery
Thank you for the video. I've injured my ankle 2 weeks ago and it's still little swollen. Can I do this exercise with swollen ankle?
thank you, I loved this video and wishing everyone a good recovery!!!
You were very much help man! Thank you for this! Helped me a lot apart from my physical therapist.
Hey, Im no a pro but I I am a keen amateur (football [soccer...rr]) and I can verify these are truely the best exercises, and the bloke explains em perfectly.
Many phisios will just tell you "Do band resistence shit", or "do heel raises", "alphabet"... This one though really explains how! Too all you people in panic - chill the fuck out, you found the best video, and pay attention cause subtleties are important! I sprained left ankle Grade 2 once and it hasn't reoccurred. Now I have a less severe one on the other foot as a result of a savage tackle lol (not the common roll-over ).. After watching this video again I realise how good it is. Take note of more or less everything he says, and do all the exercises. Of course if you are still feeling discomfort while doing the exercises you can do less repetitions than he says and gradually go up. Remember rehab should be pain free, doctors who say "it's ok if it hurts" are idiots. Do the exercises slowly and calmly, otherwise they are less effective... also too slow isn't good, he exemplifies a good tempo and attitude IMO. Breath chill youll be fine.
thank you for posting this, I sprained my ankle and also play soccer, it's impossible to play like that
HelloAgain i had 3rd degrees internal sprain and it keep reoccuring almost in every football game😕
I'm kind offer late replying to your comment cause I just had an ankle sprain/ ligament tear. It's been 6 month. I did it while playing soccer, I'm a defender, get the idea haha. I've got stiffness in my ankle and when I play, it hurts. Is the stiffness and the hurt in the ankle normal?
Did these exercises fix the pain? I had a ankle sprain and one of the ligaments is stretched, and that causes chronic pain. I had to give up running. Let me know how it went for you. Thank you.
@@78swats The sprain never recurred! I do like to do balance exercises still like the unstable things you try to do squats on.. and also 1 leg stuff on those things... just a pre-emptive or (however you write that) measure. All good bros!
I had an accident with my ankle which caused a Grade 3 Sprain, aka known as a 'high grade sprain'. Since I am a footballer, I have to do strengthening and balancing exercises to get back on the field. This video is the most helpful video I could ever find.
How are you doing now?
Did these exercises fix the pain? I had a ankle sprain and one of the ligaments is stretched, and that causes chronic pain. I had to give up running. Let me know how it went for you. Thank you.
Thanks, this video has really helped me and hopefully it will get stronger again! Appreciate the great video, keep it up as it is really useful to lots of people.
Just what I was looking for. Went down like a ton o bricks 29 days ago and can finally work on some rehab exercises. Thanks very much!! Also, working both ankles to stay uniform
Very good. I like the way he does a movement and then cuts out to let you do it. Well edited. Regarding his plugging his company, we are paying nothing. He is allowed to plug his company😀 Excellent video.
Wow! He's handsome. I trust him with my ankle!
Wtf
Mars The Entertainer
There are a few components to relieving pain at home. One resource I found which succeeds in merging these is the Jasontas remedy tactic (google it if you're interested) without a doubt the best resource i've seen. look at the interesting info .
Mars Ryder lol
Thats as shallow as it gets...
Finally after long 8 months of struggle, I came across this video and certainly it helped me to recover faster. Thanks for this excellent effort ❤
I have one of those fitness bands and now that you have shown me how to use it properly my ankles will be strengthened and rehabilitated. Thanks for your help I am already feeling much better.
I'm going to do these everyday, twice a day. I sprained my ankle two years ago and it still hurts (along with both hips). I was told by my podiatrist to strengthen my ankle so hopefully this will help. :)
MyArtJourney hey man, I have the same problem as you! 2 years later my ankle hurts whenever I play soccer, volley or just run. Did the exercises work?
Iverton Lima Well I'm combining them with some exercises given to me from my physical therapist and yes, my condition is slowly improving. :) If you haven't been to physical therapy I would highly recommend it, they give you the exact treatment and exercises for your specific needs. :)
Same problem. Sprained my both ankles in 2011 and I was okay for years. This year I felt pain in my legs on September, one is worst than the other. I went into a first physical therapy and I still had pain. I went to a more experienced doctor and he told me I still got to do the physical therapy. I am doing it again in an other center. I am improving slowly. The therapists told me the legs should works in balance, like one leg takes the weight over the other. I am working this right now. I think that these exercices are very helpful. Because it's all about working the ankle muscles. It has been months I sit a lot a part of going to the physical therapy, so I am really looking forward to become better. I really think this is a good video.
I have spent months studying relieving pain naturally and discovered a great resource at Jasontas remedy tactic (look it up on google)
hi everyone ,if anyone else is searching for chronic sprained ankle try Jaffacter Sprained Ankle Coach (just google it ) ? Ive heard some amazing things about it and my neighbor got amazing success with it.
You are God sent angel. Can't tell you what this video means to me... thank you is what I can say.... 😢:-)
Shruti Makwana good
Shruti Makwana domo arigato Mr.Roboto
Thank you so much for those helpful exercises! I rolled my ankle playing basketball, and it haven't gotten better since then, your exercise really helped me! And I'll definitely recommend this to a friend! Once again, thank you so much
Thank you so much for this video, it was very helpful
Does it matter if I do the alphabet in uppercase or lowercase letters? Lol just kidding, your video sir was very helpful and thank you for showing us on how to get our ankles back to health!!
Should you do these on both feet so that one side doesn’t become stronger than the other and you become unbalanced?
Thank you so much for this video!! It was very easy to follow along with and I defiently felt each of the movements!!
Thank you for this video! Definitely the best one I've come across and I don't think I need to look any further. I sprained my ankle 4 weeks ago and I'm barely beginning to do any exercises. I just started walking on my ankle a few days ago, but with the assistance of my crutches of course. My entire injured leg, ankle,and foot feels very weak and unstable so hopefully these exercises will help out. Thank you once again :)
Whoever was filming needs a few beers less.
lol...Man , Once the motion sickness wore off I thought the same thing.
I broke my ankle 3 months ago and it's still no doing well. I lost my job and insurance and can't afford the out of pocket physical therapy cost of 150 three times a week. I'm really worried because my ankle is still swollen and stiff. I tumble when I put full weight on it when I walk. It also will not flex all the way forward. I started these today, the ones that I could do, and I can see a difference already. I will be doing these daily. Thanks
Patricia Smith How’s your ankle now?
Try to soak it in Epsom salt. It helps reduce the swelling.
Thanks so much!! This was an excellent and very helpful video. Broke my fibula 11 years ago. Have still suffered because I'm on my feet most of the day at work and my balance is off. I'm feeling confident that taking the time to do these exercises is going g to help me a great deal.
this is exactly what I was searching for, thanks!
It's been 5 years since I sprained my ankle I've just been don't this and it really hurt after the first few exercises I stopped half way and now my ankle is tingling it feels amazing.. Its been swollen for years it feels like the bloods going back there or something lol I'm going to try and do this everyday I might get back to normal one day :) thank you (better advice then my doctor ever have me!)
Honestly same exact story!!!! thanks for the motivation I’ll keep trying till i feel the amazing tingle 😂😩
Did these exercises fix the pain? I had a ankle sprain and one of the ligaments is stretched, and that causes chronic pain. I had to give up running. Let me know how it went for you. Thank you.
Except for the welcome back part, everything is great
What's bad about the welcome back part?
@@kenrutherford1109 Repetitive and annoying
Thank you for sharing these exercises!So helpful!I've had an ORIF surgery and cast for trimalleolar dislocated fracture 7weeks ago.I still struggling to walk with crunches and suffer from limping.I'm so grateful if you can post exercises to cope with it.Thank you very much and I hope speed recovery to all of you!
I transitioned over to an air cast yesterday after spending over 6 weeks in a boot cast. Broke my ankle hiking. Although I start PT next week, I will be following your exercise program today. I’m so ready to get back to normal activities.
Guys these stretches are good for little ankle sprains but if u have just come back from a severe ankle fracture like me then go and see your local physio as they can examine your ankle and give u individual stretches to suit u
Nique 123 I swear we need more ppl like u in the world
am I he only one who think its annoying everytime he goes "hello welcome back....." just get to it geezz..other than that I love it
Lmfao same here man
it's so you can stop the video and do the exercise and then restart. I liked it.
grow up thats the way they start each video its like more than one videos put together
no, twins
😂
Hey, 2 years since my injury. I used to do this excercise. It helped me a lot. Thank you.
Thank you so much for making this video. It is so helpful to me!
When he did the toe tap-piano exercise, my fourth toe on my second-time injured left ankle, wouldn't really "play the piano", it would "play" with the third toe, not by itself...if any of that makes sense
why does he keep saying welcome back!!!!!!!!!! IT IS ONLY ONE VIDEO!!!
He probably expects you to pause it go do the exercise then come back to the video, I was wondering the same thing lol
+MrSk8ingrules , it's a compilation of several short 1 minute videos. You can look those up on RUclips as well. It's easier to have them all combined though.
Siggy Mueller yea but he needs to edit the welcome back part out, lol
w/Mason .Forgey it’s called taking a break
I am taking notes on each exercise to help me memorize everything. I look forward to performing each exercise well.
Omg i just did this one time and i already feel the difference!! Thanks alot.. gonna be doing this untill my ankle recovers.
I'm in physical therapy at the moment. The only thing I found that I gained from it was just a little more flexibility. Otherwise I feel like I can't move my ankle a 100% normal. Feels like it gets caught or something and if I try to extend it forward(point toes/ankle straight), there's a lot of pain in the joint. If I squat on it, I get terrible pain in the joint again but on the outside. They put me on a balancing board doing clockwise motions. Sitting I can do without pain. Standing on it causes a lot of pain. They applied tape to my ankle this time and it seems to help but not without pain. I can actually almost point my toe forward without much pain. So I'm not sure what's going on here. They won't give me an answer.
I have heard of these PT's who throw exercises prematurely at patients. You should NOT feel pain. "terrible pain" is something you just don't want at all. These things that cause terrible pain - stop em. And don't check to see if they are better every now and then, or if they healed - just quit those activities completely and resist checking on the status. It's hard but you have to. This vid is great, watch it carefully do exactly as he says in terms of order, pace, and general idea of reps (less could work too, focus on feeling like it's difficult but without pain, once you get stronger you will need to do more). If something is painful but does feel right maybe reduce the range of motion until you find a range that is pain free. Ankles heal gradually and it can take like 2-5 months, but then it can go back to being 100% fine. If you lose patience you may have chronic pain. Also use a roll (google "BlackRoll") to release your ALL leg muscles - very helpful. People think it takes a week or two - WRONG. It may take shorter if you are a pro athlete and you are very strong all around, if you have a PT team that works with you daily and if you have a good intuition on balancing the challenging aspects of rehab with rest. Most people don't have any of those things, so accept it may take 4 months. If you will and change your mindset to gradual pain free rehab you will make the process more effective and shorten it. Stay positive and calm.
HelloAgain
Thanks for the advice! I'll try these exercises instead of the ones they told me to do. I was actually in really good physical shape until I fell on my knee then sprained my ankle a few months after that in March. Sprained it again in September because my joint won't balance properly. They examined my ankle again and said I more than likely either overstretched my tendons badly or tore them. They mentioned surgery as a fix since my pain isn't getting better.
nocturnallyinsane Thank you for taking the time out to write this!
Hi, sorry this is late, only found the video recently, but check out a Gonstead trained physcial therapist/chiropractor, they do amazing work on ankles.
thank you so much! This was very helpful!
Well done. Clear, concise, and beautifully demonstrated!
Thank you for these ankle exercises. So simple but quite effective looking workouts. I have a very old damage to my ankle with frequent sprains and my left ankle has gone very stiff. Following your video demonstration I'm determined to see some positive results.
Clearly explained exercises both visually and verbally. Thank you very much!
This is so helpful. I broke my 5th metatarsal but I’d had previously ripped my ankle tendons. These two incidents were completely unrelated. I have been in a cam boot for 3 months so I’ve definitely lost ankle strength which is affecting my knee. These exercises are a great a deeper compliment to my physical therapy. I really need to get back to work and stop limping. I still have slight tenderness in my ankle but I feel that it’s due to the cam boot. I’m seeing a great improvement.
Thank you for doing this video. I am doing this on the days that I cannot get to PT. I broke both bones in my ankle and has been a hard recovery. Thanks again!
Thanks man.This video was so helpful to do physio at home without going to rehab it helped me recover from swollen ankle due to a fracture.
I am so relieved that I came across your video. Thank you for sharing these exercises. Back in 2014 I was in a bad car crash. I dislocated my right ankle, along with torn ligaments and tendons. I broke my left ankle, leaving me with a plate and 8 screws inside. I have the most difficult times with my right ankle. Leaving me hopeless 😩 This year has been the toughest, a pain rate sometimes at a 7. I use to be a jogger but my doctors told me that it’s best not to do too much since my ankle’s have aged due to the accident. Reviewing your video, my right ankle has released so much pressure and pain. At the end I felt minty, with a cool sensation inside my ankle. My pain rate at the end came down to a 3. I meditated and practiced breathing techniques along the way. Thank you again. I will be using this as an everyday exercise for my injured ankles. 🙏
Thanks a ton for this useful video. I'm a RA patient. Recently injured my left ankle. this will definitely help me a lot.
I used this info 3 years ago when I broke my right ankle. This time I broke my left. So thankful for this video!
I had ankle surgery and I have used all my pt benefits for the year so these are the same ones the ortho pa suggested,but I couldn't visualize how to use the bands correctly. Thank you for sharing this info that will help me to be strong enough to walk again.
Dr. Flexwell, Thank you so very much, I am feeling better already 😊👍 this definitely a great hepl👍
Thanks Bro! helped me a ton to stand back on my two feet!!
I'm strengthening my ankle for my running. A lot of good exercises, thank you so much.
this really helped me.. thanxx.. i play soccer and for last 2-3 years I've been getting ankle sprains after every 2-3 month and now my ankle seems to get stronger and I'm more confident while playing.