Table of Contents:
How to Treat Ankle Sprains
Video taken from the channel: Cleveland Clinic
Ankle Sprains—Pain Free Does Not Mean Normal
Video taken from the channel: Mayo Clinic
How Long Does It Take to Recover From a Sprained Ankle?
Video taken from the channel: West Valley Medical Center
RECOVER FASTER! Ankle Sprain Treatment At Home from a Physical Therapist
Video taken from the channel: Tone and Tighten
How do you recover from an ankle injury?
Video taken from the channel: Hospital for Special Surgery
Foot and Ankle Injuries | Q&A with Dr. Casey Humbyrd
Video taken from the channel: Johns Hopkins Medicine
Severe Ankle Sprain Healed RAPIDLY with Two Techniques Ep3
Video taken from the channel: Corexcell Sports Training & Rehab
On a low step, stand with the heels hanging backward over the edge. Drop the heels slightly, and hold the position for a few seconds. Then Balance on one foot for 30–60 seconds, then switch sides, to promote equal strength in both joints.
Loop an elastic exercise band.Apply a compression wrap and ice to keep swelling to a minimum. Ice should be used for about 15 minutes at a time and then removed. Leaving the ice on any longer can risk frost-burn and cause tissue damage. Rest your foot and keep the leg elevated to decrease the blood flow (and swelling) in the ankle.
You can have an ankle boot or brace to help restrain the movement. Whenever you feel like the ankle is becoming hot, place ice on it for 20-30 minutes. Support the injured tissue by using a compression bandage.
To reduce the swelling, you can have your ankle elevated above your heart, and you can also use anti-inflammatory drugs.Compression helps decrease swelling and provides stability to your ankle by immobilizing it. You should apply a compression bandage as soon as.It goes without saying that your recovery time will be decreased if you get the treatment you need. From those first hours after you’ve sprained your ankle, to the sport-exercises that propel you back into the game, following the right treatment will ensure a quicker recovery.
The best way to apply ice to your tender ankle is to use a bag of frozen peas or corn, as the bag will wrap around your leg easily. Apply ice for no more than 20 minutes at a time (otherwise you.All ankle sprains, from mild to severe, require three phases of recovery: Phase 1 includes resting, protecting, and reducing swelling of your injured ankle. Phase 2 includes restoring your ankle’s flexibility, range of motion, and strength.
Recovery tips after a foot or ankle injury Reduce swelling: No matter your foot or ankle injury, swelling might be present. Ice your injury for up to 20 minutes several times throughout the day. Be sure to elevate your injured leg above your heart to reduce swelling whenever possible.
Learn some practical ways to maximize your recovery. 7 Tips for Recovering from a Broken or Dislocated Ankle Make the best health decisions by reading 7 Tips for Recovering from a Broken or Dislocated Ankle at Healthgrades, America’s leading resource for finding healthcare providers.Foot biomechanics play a vital role in causing ankle sprains.
If you are a person with a flat foot or high arched foot, you are prone to develop sprained ankle very easily. This also prolongs the ankle sprain recovery time. So, your physiotherapist will assess the foot biomechanics you have and try.Orthopedic radiologist Barry Katz explains how to determine ankle sprain recovery time for the three grades of sprained ankles. 0 Shares Share on Facebook Share on Twitter.
Ice: Apply ice packs immediately after a sprain to reduce swelling. Leave ice packs on for 20-30 minutes at a time, up to four times per day. Compression: Use of wrap-around elastic bandages helps stabilize the joint and reduce pain and swelling. Elevation: Elevate the ankle above the level of the heart for 48 hours after a sprain.
Ankle sprains are no laughing matter and land about 25,000 people on the sidelines or in hospitals every day. Knowing how to treat a sprained ankle quickly and correctly can be the difference between a few days or weeks of recovery time versus months or even a lifetime of ankle pain and sprain reoccurrences.Therefore, it’s important to know the proper steps of responding to this all-too.The recovery time of sprained ankle usually takes around a few days, weeks, or even months. If you treat it sooner rightly, the recovery may be fast enough. However, you have to make sure that it is really ankle sprain, not ankle fracture, because ankle fracture requires the further treatment.
A more severe ankle injury may take up to 12 weeks or longer to heal completely. At 5280 Cryo & Recovery Clinics, we use specific clinical protocols to reduce this rehabilitation timeframe to 3-4 weeks. In the initial recovery stages, the primary concern is reducing swelling and bruising and keeping the ankle as mobile as possible.
List of related literature:
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| from The Ballet Companion: A Dancer’s Guide to the Technique, Traditions, and Joys of Ballet | |
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| from Fitness cycling | |
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| from Saunders’ Q & A Review for the Physical Therapy Board Examination E-Book | |
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| from Fracture Management for Primary Care E-Book | |
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| from Pediatric Telephone Advice | |
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| from Clinical Manual of Emergency Pediatrics | |
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| from Physical Rehabilitation of the Injured Athlete E-Book | |
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| from Pathology for the Physical Therapist Assistant E-Book | |
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| from Nancy Caroline’s Emergency Care in the Streets | |
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| from The Ultimate Guide to Homesteading: An Encyclopedia of Independent Living |
64 comments
I keep rolling my ankle in rugby, need to do that “rehabilitation” that was suggested
Question: my mom broke/fractured her ankle years ago and never knew it. She is in extreme pain all the time. How to make her feel better without having to re-break it so she can feel better and not in so much pain daily. Can’t afford more medical bills, living off their SS. Please help!
Thank you
Liz
This is such an interesting and useful video, Jared! I guess I can do some of them (elevation, abcx..) with my bruised knee? I fell the other day while running to catch the train, timber style, couldn’t get any clumsier I tell you that! ����.and I managed to fell on my left knee. They gave me your usual lotion, bandage and stuff but I still feel sometimes feel like it’s swollen and it hurts if I try to bend on that side. Anyhoo. Thanks for the tips. They are amazing as usual!����
Its been a yeasr sinceI had my ankle ligament tear and there is still a lot of pain and I have tried everything except the surgery I am should go for surgery or not or any other treatment
When can I start these exercises? I just sprained my ankle yesterday playing soccer, do we wait for swelling to go down?
It really helps a lot.i have terrible pain from car accident, I tried it and it works
I sprained mine this morning and im crying rn. It’s swollen and it hurts so much
Does a sprain/tear always bruise and have severe pain? I squatted down to pick something up, not exercising, and a while after noticed a little swelling on inside of one ankle just slightly to the left of where the achilles is (not sure what that muscle/ligament is called). No bruising and the swelling went away that night, but it hurts a little bit to touch it now. I didn’t hear any pop or have any severe pain right after…
02:32 Is exercise 1. Ankle raised
03:44 Is exercise 2. Toes raised
I got my ankle twisted on February but still have some pain….. important part is when I walk 1km or so….then I feel sever nerves type pain under my feet leading to ankle….plz suggest what should I do
Bro…after the sprain… The bone above my ankle hurts…what should I do
I had a high ankle sprain and my ankle still hurts sometimes 8 months later
Anyone here from playing basketball??
Landed on my opponents foot(hurt as fuck)!
I had a fracture with no surgery needed. My doctor said my ankle would hurt off and on for the rest of my life. If during a shift at work (grocery) I’ve been doing a lot of walking I’m walking with a visible limp. I’ve mentioned this to a supervisor who basically didn’t care and made me go and get carts outside. Try getting grocery carts outside with one good leg.
Hello, my name is Ana and I’m portuguese. My right ankle has been suffering a lot these past 5 tmyears.. Everytime I’m walking if it happens to place my foot in a not so smooth side walk I feel this pain.
But last July I was at the gym, and stepping down a step I placed my foot wrong at the floor and it bend backwards.. I heard a loud snap and I fell down in pain.. I thought it was broken.. Anyway, it’s almost 1 year and I still can’t walk in a bumpy floor and every time I go down the stairs I hear a click on my ankle.. And my tendons and ligaments are not well.. Would these exercises help me to strengthen it? Thank you so much to share your knowledge with us!!
Sir there is still little bit of swallowing in my ankle i can wake normally but when i tried to play soccer it hurts very bady what can i do to recover fully please give reply thank you so much
yup definitely came here for some tips. it recently happened yesterday. I was doing a flip and landed wrong �� thanks for the advice..liked and subscribed ��
I the last time I sprained my ankle was when i was doing some exercises trying to get a deeper squat. The first time I sprained it was in when I was a teen in p.e. If i remember correctly I was playing soccer and there was a small hole in the ground.
literally my doctors hangs up when i answer and this isnt helpful either the medical system in this country is trash and everyone involved in it deserves to perish immediately
I was playing basketball at school but I was taking it easy because of my ankle and then it was the last play so I drove in for a layup made the shot because of my ankle I tryed to land on my other foot landed on my friends foot and rolled my other foot so rip I’ll be back tho gods got me ��
Hi Jared love your videos. Can you do a LISS Total Body Stretching workout video? Thanks
Stepped on a fallen fruit while running and the foot turned inward.:(
Playing volleyball and landed on the opposite girls foot at the net
I actually rolled my ankle during training i step into pot hole
Dude, Stop saying UM UM UM so much it’s so annoying ��. BUT thank you for sharing these helpful ankle sprains tips
The bones just click like crazy when I do the alphabet! Help!
i dislocated my left ankle a year ago… got it taken care of with a chiropractor. Ever since i kept spraining my ankle, i sprained it again yesterday in total it’s like the 4th time i sprained… any tips?
Landed on someone’s foot coming down from a rebound (basketball)
Fvck i sprained my ankle yesterday when playing basketball…i try to jump high and sprained my ankle hahshahahahhahsha
Drinking at the camp site. Decided it would be a “great” idea to jump over the fire pit… Landed on uneven ground and rolled my ankle badly. X-rays are clear of a break! 6-11-20
Thank you so much….youre amazing and helped me tremendously! Love the content and honestly you are refreshing to watch in comparison to most on here and make all of your videos very user friendly when attempting to run through the suggested motions!! I went to OSU Athletics Rehab and they were only interested in the athletes on the current active years alumni roster…. graduate and you take a back seat these days but Im a fan for sure!
I hurt my ankle about a month ago and the ankle is almost fully healed back to normal but my big toe can’t extend on its own as you showed and has been that way for a month now I can curl my toes downward and bring it back up to level but no higher then that, even though for a while I couldn’t even do that
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 1030 reps
9. Stair Stretch stand on tip tope and use your calf muscles to drop low
My ankle started hurting on its own for a few days. The pain is way too unbearable. Is there any tips on how I can treat my sprained ankle?
I sprained my ankle while playing on the ground. I accidently ended up twisting my foot over a large stone
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!!
Wtf is up with the bruising I fractured my ankle and it wasn’t that bad
Was walking down stairs and missed last step and tripped over twisting my ankle in the process
Gout flare-up in the left foot shifted body weight on to the right foot, causing over-fatigue and eventually a nice sprain… Looking for some tips to begin the road to recovery.
Sprained my ankle an hour ago. Whilst running I inserted my foot into a well placed pothole and boom!
i strained my ankle back in march it’s was a severe ankle spray i would say type three (lateral ankle sprain) i’m barely started to walk with one crunch i don’t have any pain anymore on my ankle but it swells up when i walk i’m still not able to do a lot of side to side movement but i’m able to move it front and back. is it okay to walk on it even though i don’t have any pain just a lot of swelling? also what are tips that you would have for me. i would appreciate the help i want to get back to walking again!
Hello….
I suffered an ankle sprain 20 years back. My ankle was normal and painless the very next day. After negligence, I am suffering the pain many a times when I step on uneven surface and especially wearing healed shoes. I want to recover now.kindly suggest.
Regards,
Ashutosh,
Pune, India
Thank you Jared for the tips and the exercises. I sprained my ankle 2 weeks back so now I’m off the braces and needed this video for the exercises. Will start them from tomorrow.
I was playing basketball and I’m not an actual player I was just playing
How did you sprain your ankle? Leave a comment below! And be sure to “LIKE” this video if the information helps you out. Thanks so much for watching on Tone and Tighten!
I am sad I am going to Wisconsin dells with a sprained ankle
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 have a sprain ankle it’s week if this month, I did with simple massage I can walk better but the problem is there is still a swollen/inflammation on my ankle & it hurts. What shall I do & do I need to continue the ice. Please help me, thanks n Godbless
Don’t be fooled by this rubbish. Its so misleading and clickbaited. Its impossible to fix a severe ankle sprain by doing these exercises. The only way is to immobilise it and let the ligaments fuse back together if it’s a severe grade 3 torn ligament sprain.
I had my fibula fracture on June 24 2019and symdesmosies also four month over still how many days I need to remove my two symdesmosies screw
I twisted while walking and is been a year I did went to see my doctor and he said it will heel just buy ice n rest I had done that n it still hurts.
Hi, So my ankle injury ankle injury is swollen on the right and left side of my ankle… and more pressure ends up hurting the other foot as well. How to balance this. How how often do you wear the compression and do you sleep with it or? Thank you so much for this video!
What are your thoughts on using something like BioFreeze, Mineral Ice, Blue Emu or something like that on ankle sprains?
Yes i need this as my ankle paining sooooooooooo much at home Thanks Ramya
I hit a pothole 3 months ago and it still swells. It was a nasty high ankle sprain. Still using a compression sock. ��
Sprained my ankle a long time ago…now i dont get recurrances while i jog or run but brisk walk and standing for a long times makes this ankle sprain recurr…
Sprained my ankle 1,5 weeks ago, was walking on stones and well, didn’t watch my steps….I went down immediately on my other foot (basically like a controlled fall, learned that long time ago after I sprained my other ankle 3 times ��), so I have a big scab right under my knee �� Doctor said nothing broken or ripped, I should be walking non weight bearing with crutches, but can’t really, since both my wrists are totally bad for a long time now, had even broken radius bone next to one of them… But the ankle only hurts when I put weight on it, and so I “hop” a bit on the heel, which doesn’t hurt at all. But as much as I can, I move around the house sitting in my office chair, thank god I can roll on it almost everywhere �� It’s still a bit swollen, I use a bucket of cold water and some anti-swelling gel and elastic wrap at all times. So hopefully it will get better soon. When I try to turn the foot outwards (like opposite to the way it got sprained), it hurts and the pain actually goes into my little toe…
Completely torn my atfl and partial tear of cfl after falling off a kerb. After nearly 5 months it’s still giving me a fair amount of trouble. Can’t go to rehab with lockdown so will try your videos and hope they help. Thank you
Hi, I have sprained my ankle 3 weeks back, the swelling have significantly came down but there is minor discomfort and minor pain so bit confused if I should continue to do the ankle rehab exercise or continue to wait for some more for pain to go away completely
crying myself to sleep because I cant walk and my parents were talking about surgery and I don’t wanna do it but then they also told me I had to walk but then it hurts-
I sprained my ankle two times by jumping and falling both times
I sprained my ankle playing basketball… I’m 40 now. Should I start wearing braces when I play?
I fell of the top a boulder while climbing, both lateral as well as the inside swelled up and bruised. The inside bruise has gone but there have still been swelling on both side and the outside is swollen a tiny bit still. I can walk fine but after while gets painful.
I just sprained my ankle today (not sure if it’s fractured or not) and heard a huge popping noise. People always assume I got it doing sports and I’m over here like “I fell down the stairs”.