Sprained Ankle Rehab (BEST Exercises)

Рет қаралды 372,020

Күн бұрын

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In this video, I discuss the best exercises for a sprained ankle from the time of injury to return to sport.
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Intro (0:00)
Lateral Ankle Sprain (0:08)
Early Rehab (1:47)
Exercise Overview (4:12)
Exercises (5:17)
Programming (12:55)
Get Walking (14:10)
Bracing (14:36)
Summary (15:01)
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Disclaimer: The information presented is not intended as medical advice or to be a substitute for medical counseling but intended for entertainment purposes only. If you are experiencing pain, please seek the appropriate healthcare professional.

Пікірлер: 187

@E3Rehab 2 жыл бұрын

Thank you so much for watching! Be sure to check out the blog with references here: e3rehab.com/blog/lateral-ankle-sprain-rehab/

@daphnedev Жыл бұрын

I recovered from a Grade 3 ligament torn - 12 mths in total recovery - and all these exercises are accurate and needed with gradual progression and at an advanced level. Took many physio sessions and costly for these exercises recommend for my case. Fast forward 5 years, Here am I, looking for a full video for my sis who had the same injury, and this is the most comprehensive exercises that targets ankle, leg, glutes for full recovery. Yes - they are all related. For me, same exercises recommended here started after 6mths when my ankle scar tissue hardened and needed it ‘to let loose’. Thank you! 💪🏾💪🏾💪🏾🙏🏾🙏🏾🙏🏾🙏🏾🎉

@tusharbhatia5437 Жыл бұрын

Hey mate can you tell me about swelling on your ankle. I mean when did the swelling went down. Its been 5 months for my sprain. 2 months of light exercises. I can do normal walking jogging with minimum pain and a the only thing concerning me is that the swelling is at a constant phase. It doesn't increase too much but doesn't decrease either

@daphnedev Жыл бұрын

@@tusharbhatia5437 hello. Swelling was minute or still a big swell? The same ligament? 5 mths if grade 3 like me, it was swelling - I didn’t do any run, but light on -spot exercises, raise foot whenever possible, limb to avoid pressure on swell and pain, no running until swelling reduced for me. Mine, the swell went on and off when I walk too much with it the first 6 mths. I use compression socks when I need to walk and KT tape alternate days. Exercises are on raised ankle, train quad, glutes and thigh to support weak my ankle. Hope it helps. Happy to share my precious situation and how I counter it.

@daphnedev Жыл бұрын

@@tusharbhatia5437 For me, small swell when I walked too much, up to 8-10 mths. Constant soft exercises, strengthening exercises to break the scar tissues.

@tusharbhatia5437 Жыл бұрын

@@daphnedev thanks for the response. I had grade 3 ATFL tear and suspected grade 3 CFL (not sure) Swelling is not too much but it is not too less either i'd say it's mild and doesn't increase too much or decrease too much whether I do workout or stay in bed all day. It would just increase or decrease by about 10 percent. on a scale of 10 my pain stays around 1 to 4 not more than that. I don't really limp anymore though and do not use compression sock or any other brace either. Do you think compression sock helped in quicker recovery ? My doctor suggested that it would give artificial support to ankle so it might take longer to strengthen. and you said 12 months to full recovery does that mean you can play sports and stuff like football/basketball again ? and does it bother you anymore? any insights would be helpful. I think you know how much this sucks. Thanks in advance.

@6DONNA7 8 ай бұрын

How long did you wait before you were able to walk without crutches?

@johnglonga1627 Жыл бұрын

omg. . .ur videos are incredible--the detail, the conciseness, the editing. . .whoa. for real u guys deserve x 100 these views.

@kylecontreras8741 2 жыл бұрын

Great video as always guy! I appreciate the time and dedication you put into each and every one of your videos, and use them practically as a PT frequently!

@sabyasachimachua2787 Жыл бұрын

Thank you for making such a comprehensive video. It gives confidence to rehab in a systematic manner.

@michalmagidov3349 Жыл бұрын

This is the best video I've encountered online. Thank you for the deliberate and comprehensive information. Excited to give it a try!

@alexandrep9852 Жыл бұрын

This channel is pure gold thanks!

@sfulcrum3 3 ай бұрын

This is one of the best ankle sprain videos I've come across - really good

@infinitystudios6695 Жыл бұрын

This was the most helpful video I found by far, love your channel

@vanillabeige9028 2 ай бұрын

THANK YOU SO MUCH FOR THIS. After spraining my ankle because of playing volleyball, I rested for 9 days. Been doing this for 3 days now. And it’s really effective for me. I can do heel raises without pain now ❤

@abhishektodmal1914 2 жыл бұрын

This is perhaps the best, most comprehensive, best explained video on ankle sprain rehabilitation I have come across. Thank you so much, guys. This was INCREDIBLY insightful, and helpful. Wish you all the very best!

@michaelpersad868 3 ай бұрын

I strongly concur!

@KongGooksu Жыл бұрын

I had had multiple ankle sprains that led to a complete ATFL rupture. I had a surgery while serving in the army like 8 years ago but did not get enough rehabilitation. After hitting 30, the same side knee started to cause pain that I can’t even run a mile. I watched your video today and followed along right away. I will be following your rehab protocol and hopefully I get over this. Thank you so much for sharing this!

@MK-if5nr 10 ай бұрын

I hope u full recovery. Any updates after trying this?

@JuanPreciado87 6 ай бұрын

How are you now?

@robertaguirre3541 26 күн бұрын

Same bro, I rolled my ankle pretty badly playing high school soccer, then years later rolled the same ankle trail running and now I’ve been diagnosed with patellar tendinosis on the same side. Good news is that’s it’s slowly getting better… wishing I would’ve rehabbed properly years ago!

@juanmartinpayne8332 Жыл бұрын

I think when you reach a certain age, all the symptoms related to legs, feet and ankles are quite common, so all the exercises you show in this video and subsequent videos are extremely useful. The description of pains and remedies based on studies by scientists are also very valuable. My best congratulation to E3 Rehab for his very deep insight and the team of excellent professionals.

@edgarm9166 Жыл бұрын

thank you so much for this information. been searching everywhere for a good directive that makes sense on ankle rehabilitation.

@AhmedTarek-tg6gx Жыл бұрын

I never commented before but this channel is sooooo underrated, keep it up and always seek helping others, your videos are really easy to track its steps and helpful🔥💪

@ms_gk 7 ай бұрын

This is great! Im in fifth week after injury and these are helpful. I cant do all of them at this stage but hopefully will get there soon. Thanks!

@balancedrunner 5 ай бұрын

Thank you for this great video, very thorough and clear. I'll be sharing it with clients.

@ChiefOmp20 4 ай бұрын

Switching to barefoot shoes helped me tremendously

@JohnnyB43 6 ай бұрын

Excellent video, very complete. Thanks!

@chrismarion4385 4 ай бұрын

Outstanding instruction. Thank you so much.

@MatthewBurke-yx8lr Жыл бұрын

The opening clip sends shivers down my spine. Longtime follower of your IG channels, can you advise for any additional exercises for medial ankle sprain. I am 6 months post injury of ligament being torn off the bone on both lateral and medial. Lateral healing was relatively quick, felt ok after 6 - 8 weeks, but the medial side gives a pulling sensation when carrying out knee to wall stretch. Any video links or advice would be much appreciated.

@benmortlock4987 2 ай бұрын

Really respect the effort and quality in this video

@francist.9109 Жыл бұрын

Really helpful review. Dovetails nicely with the ankle sprain video from kneesovertoes guy but I appreciate the detailed presentation, the variety of progressions and the sample schedule at the end. I really appreciate it. My local PT place has been ok and helpful but not as thorough as this video. Super helpful to me since after four weeks of physical therapy for lisfranc fracture, I am still healing from ankle sprain from that same injury. I have a good six months of recovery ahead of me and I appreciate you mentioning the importance of bracing on days when my being up on my feet may exceed a bit what would be ideal.

@user-mv6ph1ul5e Жыл бұрын

the best video on ankle rehabilitation 👍 thank you!

@charlesjoseph3196 3 ай бұрын

Brilliant program 🔥

@JuanRamirez-jm9bp 2 жыл бұрын

Thanks a lot, just the video I needed!

@prasannachandramouleeswara6561 2 ай бұрын

Great video. Very systematic. I am starting my rehab today and this couldn't be more timely. Keeping fingers crossed to return to my running and hiking...... Just need to get my head off the possibility of recurring injuries 🤞

@utubepheeling 4 ай бұрын

Thank you for your video. Very helpful!

@lucagshot9.127 5 ай бұрын

THIS IS PERFECT! THANK U !!!

@1936rivercityfitness 6 ай бұрын

Excellent video. Very thorough.

@ignakirkutyte9835 8 ай бұрын

Thank you for your video. It is very explained and it is easy to understand how to do all exercises.

@farilala8480 Жыл бұрын

such a great video !! thank you

@luismariaarganaespinola2931 Жыл бұрын

Great video! Thanks!

@lovelyjatt9087 11 ай бұрын

What a great video.....best video ever on ankle strengthening exercises....kudos😍😍😍😍

@dt2k. 2 ай бұрын

thank you for helpful information!

@cLOPEZ107 7 ай бұрын

Lucky to see this video, i recently twisted my ankle and this is really giving me confidence and helping me to recover faster and return at least with some strength and flexibility to my sport, the best video of rehab I have watched and is my first time twisting my ankle really bad, so lucky if you find this video, peace.✌️

@prathamdoshi5516 6 ай бұрын

how’s the recovery gng and what is helping you? I too twisted my ankle for the first time last week

@GYLTLLC Жыл бұрын

Very detailed video, thank you.

@alochkaney2601 4 ай бұрын

Excellent presentation very informative. All up to point I am recovering from injury level 3 going to the week 7 😱 3 time a week physical therapy class if I am not lazy do my homework it’s very painful. Going to see Dr. three days from now. still have a lot of pain. Hopefully that’s going to be all. I am older have to take my time I guess. Thanks again for the great video. Actually one of the best I saw so far.❤

@juanmaalvarez1596 3 ай бұрын

Thanks for this one ❤

@jl1835 7 ай бұрын

THANK YOU SO MUCH!!!

@lovisamedin5591 5 ай бұрын

Great information tx!

@StasBurdakov Жыл бұрын

Best rehab that I saw in KZfaq

@naamakolar9996 Жыл бұрын

Very helpful, thank you.

@carterkoon7939 8 ай бұрын

thanks for the very helpful video

@onclimber5067 2 ай бұрын

Wow, really great video.

@guillemribas2714 10 ай бұрын

Thanks u so much, u helped me a lot ❤❤❤❤

@StillBalla 2 ай бұрын

Ok this is Crazy good Content thank You very much mr.!! Best regards from Germany 🙏🏼

@jormanmora1 Жыл бұрын

Thank you so much

@harryjames2299 2 жыл бұрын

Helpful. Thanks.

@Daveyoy Жыл бұрын

Exceptional video í must say.

@xxxxxxxxxxxxxxx667 Жыл бұрын

DAMN CONGRATS HUGE CONTENT!!!! FREAKING AMAZING!! NOW, would you have some tips on average time (in days or weeks) to go from one stage to the other of the recovery? Something like ASAP as long as you don't feel pain or swelling?!

@Leeflow88 3 ай бұрын

Really helpfull and detail video

@kevinkolev7078 Жыл бұрын

Great video, the demonstrations, the plans, the options great, will help me with my ankle sprain recovery!

@denzelnolet 2 ай бұрын

This is amazing! Very comprehensive. Is there a video on the kinds of exercises we can do to help prevent a major injury?

@davidcoolyeah1 6 ай бұрын

this was probably the best video I've watched on ankle sprains ( this is my second time)

@limonvr6850 5 ай бұрын

Thank you so much I had sprain my ankle by playing soccer and heal fast with this advice thank you so much

@adi-halabi 4 ай бұрын

Yo bro wich grade was yours igot grade 2 week and half ago

@emmar.7716 10 ай бұрын

Amazing video

@ajayyaleti6197 Жыл бұрын

Thank you

@lockedluckbofa1562 Жыл бұрын

straight to the point and very accurate thank you

@hanbeysezenhanbeysezen4602 6 ай бұрын

Türkçeye çevirisini verebilirmisin... Teşekkürler

@JCV123 2 жыл бұрын

9:18 Your dog is very creative! I've never seen a sidelying wall variation of the Quadruped rock backs exercise 👍

@MB-sp5sn 2 ай бұрын

In all my years of being an avid gym enthusiast, I never ever had a sprained ankle. Because I carried too much stuff in my arms, I missed a stair and fell down a flight of stairs. Luckily, I had no fractured bones or concussion, but I do have a sprained ankle. I watched your video on the day of the fall, took copious notes and created a sprained ankle rehabilitation schedule. I will update you on my recovery in about 4 to 6 weeks. Thank you for sharing your knowledge.

@voz1581 Ай бұрын

How is it going so far?

@thongnangvlogs Жыл бұрын

Superb🙏🔥

@SandeepKumar-zq4ju 2 ай бұрын

What a great vedio ❤❤❤

@runthenumbers9698 10 ай бұрын

It's all about the tibialis. I had chronic problems with one ankle since the 8th grade until I injured the other ankle in college. Then my bad ankle got good and my good ankle became my bad ankle. And for a decade, it remained my bad ankle. It wasn't still "injured" per se... but it was oscillating between 85 and 95 percent healed. Just couldn't make the full recovery. That is, until I realized the problem Whichever side I injure, I made adjustments to my stride that protected my ankle, and that meant I also wasn't engaging my tibealis... which is fine. The problem is though that I never focused on reactivating my tibealis, therefore, my muscular balance was off and that caused my ankle to inflame after rigorous exercise. Take the time and target your tibealis. It's a very necessary step in healing.

@conniechan3280 Жыл бұрын

Thanks

@xandega Ай бұрын

WHOA WHAT A VIDEO! THANK U SO MUCHHH 🙏🏽🙏🏽🙏🏽 SPEEDY RECOVERY TO EVERYONE WHO ARE INJURED !

@priyankabagdiya9339 10 ай бұрын

Thank you sir... recently I have grade 3 Ankle injury...

@chysbl8707 Ай бұрын

lol at the dog in the corner at 3:50 🤣

@calisthenicsindia8498 2 жыл бұрын

Finally. I had a serious sprain from bb. Almost a month still not back to jogging and all forget running. I was doing ankle circles and tib rises . Now this is gonna help

@AR42499 Жыл бұрын

How long before you were able to run again? Im on day 27 of healing and still havent attempted to run but im doing calf raises, balancing, etc

@calisthenicsindia8498 Жыл бұрын

@@AR42499 I'm running now man . Don't remember the exact time of recovery. Keep doing your recovery stuff and slowly start to go for long walks and try to be as sensible with getting back to lifting and running etc. Wish u luck

@darnelldallas9842 9 ай бұрын

Thank you guys so much this is going to help me a lot my alone question would be after 3 to 6 months of doing these exercises what would be a good maintenance routine while performing my other sport specific workouts?

@jerzgirl6780 4 ай бұрын

Great video, thank you! Im on week three, I hurt both ankles. The tendon tore a piece of bone off one ankle, and a grade 3 sprain on the other. I havent been told to exercise, but the sprain is so tight. I watched your video and did some foot lifts. I hope that's ok. I dont want to lose range of motion. I have another Dr. visit in 3 weeks, not sure if I should wait that long to start moving, its so stiff.

@henrylee5083 9 ай бұрын

thank you! very insightful video i will try these excercises soon. i have question specifically about the swelling. its been around two months the swelling has gone down but it is still a little bit swollen compared to the non injured ankle. how long does swelling subside normally for a grade two sprain. and is it safe to return to sports with no pain however with little swelling?

@Lauragfit Жыл бұрын

My favourite part is the sleeping dog in the background at 9:35 SO CUTE 🥰

@naphtalieh.gbolahan2568 Жыл бұрын

Thanks!

@E3Rehab Жыл бұрын

Thank you!

@ehababumoailish6574 6 ай бұрын

Thanks for this nice video! I will try to do follow these exercises but want to confirm can i do it for injured leg only?

@zaketenyu1932 Жыл бұрын

You are a godsent

@josiahgurney9468 2 ай бұрын

Hey, your video is great, thank you. I am currently recovering from an ankle sprain, probably number 2. I've been doing the physio training for about a week, and the ankle feels fine when it's straight, but it hurts as soon as I move it side to side. Should I exclusively do, or do extra of the exercises that make me feel that pain more? Assuming that helps? Like rockbacks, eversions, dorsiflection etc?

@Charlie_Duz 2 жыл бұрын

Can we have something for wrists and knuckles? Not sure if I have a sprain or a fracture. Seeing a physio soon but it would be interesting to watch a video on it. Thanks.

@awakn1786 10 ай бұрын

Finally found a comprehensive video for ankle rehab. Thanks alot! 🙏🏻

@victorkononihin7011 Жыл бұрын

Thank you for information.Well done! I have one question : every coach use this to do single leg jump and you recommend 3 sets of 15 reps.What it mean? 3 sets only on right leg or 3 sets on left + 3 sets on right then it will be 6 sets.Or you mean 2 sets on right leg and only 1 on left = 3 sets at all.Please explain, sorry for my bad english. How many sets i will do on right leg just jumping and on left leg when you write single leg jump 3 sets of 15 reps?

@muhammadtasleem6573 5 ай бұрын

I liked the completeness of the rehab program for ankle in this video - how often these exercises can be repeated in a week or what's a recommended routine for best recovery/improvement?

@angelicabartolo498 15 күн бұрын

Hi im 5 weeks in from.recovering from a 5th metatarsal fracture. Following an MRI they found i also have a grade 2 and grade 1 ATFL and CFL. im keen to add more exercises from this video.... is this ok considering im recovering from.a fracture? Im going with the rule, if its painful STOP. Thanks

@marklonergan5848 10 ай бұрын

This a great video! Should the therapy exercises be done while wearing a brace?

@dhanmayagurung7942 Жыл бұрын

Hello sir thank you so much Is wearing shoes recommended or we can do wearing socks? Also how much soft should the surface be for preparing this?

@deinbeg Жыл бұрын

Any advise for people that work 10-12 hrs a day with chronic ankle that is not stable? Should keep streching with band? Or use band and stand on one foot for strength?

@eric6249 8 ай бұрын

I snapped my ankle in half in two places, 6 screws and a plate to fix it. I went down like bag of potatoes. After the cast was removed I did most of these excercises 3 to 4 times a day until I had full recovery. Yes, full recovery is possible with determination.

@geekvargen9824 Жыл бұрын

Superb as always. I like that you give exercises for 2 days a week. Ain't nobody gonna follow what some physios recommend to exercise every day as they told me.

@richardchambers1124 2 жыл бұрын

The puppy is the star of the show

@BallinNearDytOH 9 ай бұрын

Not sure if it’s my cfl or atfl, I can jump and sprint with mild mild pain, would it possibly be advisable to use the sauna to help therapy? The area is still pretty swollen but the purple areas have pretty much gone away it’s been exactly a week tomorrow.

@shahiboy8638 6 ай бұрын

How much time do it take to heal grad 1 ankle sprain please tell me

@wreckmetaehyung6800 4 ай бұрын

got injured 6 days ago, no fracture or dislocations but there is soft tissue swellinh according to doctor. i can walk now but still unstable so im here to strengthen it. my main problem is, there is no bruising but the swelling is still there 😅 i hope this works

@user-ck7uy8nr7o 11 ай бұрын

Here, in this video, which leg you are talking about or should i exercise for both leg or only for injured leg?

@MrsNessa2013 3 ай бұрын

Curious if it’s ok to do this everyday if I can tolerate it? Want to do whatever I can to get back to my activities.

@kaedeedogawa90 9 ай бұрын

I got ankle injury 2 years ago and it still bothers me to this day. When doing these rehabilitation movements it hurts, is it better for me to force it or stop when I feel pain? pls help

@pallavighose Жыл бұрын

I sprained my ankle 2 weeks ago. I still have some swelling. Can I do these exercises?

@tanner356 3 ай бұрын

Do you recommend doing this exercises with or without an ankle brace?

@dennistrieswrestling 5 ай бұрын

I have a medial ankle sprain, is it still the same process?

@Healthmatters1000 10 ай бұрын

What kind of bands are those and where can I them?

@johnthompson8101 10 ай бұрын

Good information here. Footballer went over on ankle again. 2nd time Guessing grade 2 injury. Not as bad as first injury. No pain and been walking no problem from next day due to work but had swelling for about 4 days and light bruising that may have been physio I got after injury. How long before starting to exercise and main question is should I tape up ankle before exercises and when can I start running

@namikazeminato9769 4 ай бұрын

Same here

@SteelWolf13 7 ай бұрын

05:31 I'm presuming that the left ankle in the video is the sprained one? Or do we swich legs after a set? Non sports person asking. Ah. missed the per leg. At work.