@@xrk7gt522 it can get that serious? It's just happened to me 7h ago i had to work so i walked on it almost like 2h it didn't hurt much but now i can't walk and it hurt like crazy I can't even put it on the ground
16+ months here after just an ATFL sprain grade 2. Never recovered, still feels mis-aligned even standing doing nothing. Still wears out first doing anything, has about 35% the endurance or strength as the other ankle. No amount of resistance band training, 1 leg balancing ABC drawing, immobilizing, caution, or resting proved to cure it. I suspect the collagen matrix is just trapped in a stunted state like Tendonosis which takes over 12 months to restore and is damaged at the cellular level. Kind of like a corruption, where an area of an object was once in harmony and then it becomes splintered like glass or wood but it goes beneath the surface so its much harder to smooth and buff out back to regular. That is only half the battle. The mind-body connection and strength building is the other half. Each injury no matter how minor sets it back so caution becomes second nature and 24/7 battle. It also can't be braced, because that eliminates mind-body and strength restoration. Even tight socks can throw off the equilibrium because of unexpected jarring and stiffness and ankle twinging, which leads to yet more minor tears and setbacks. The harmony has to be forced back into the whole structure. Instead of letting it brow beat you down into a limited and lesser state because the nerves won't stop firing incorrectly and the ankle trauma leaves it shaken up. You get like phantom pain, or even touching any physical object with it feels uneasy which has to be un-learned through exposure therapy Probably have to learn something along the lines of advanced karate stances or ballet movement and never stop practicing it to fully surmount the problem. Hope my 500 hours research and 16 months of anger can prove to show any light for anyone else in this.
THIS WORKS! Wow, thank you, thank you. I've had pain from a sprained ankle from jumping in a pool not realizing how shallow it was. It's been over a year. I am finally having relief!!!
Guys no kidding I actually have an ankle sprain! Got it about one month ago. I watch both of your old videos about ankle stability and staff and this video is exactly what I need 🙏🏻🙏🏻
I sprained my ankle about 3 months ago. Went to PT and everything and it got like 90% better but just couldn't get back to 100%. Doing the knee to wall dorsiflexion test I could touch the wall with my foot about 6 in away from the wall, which is good but I was missing about 1.5 in from my good ankle, which I'm assuming was where I could reach from on both ankles pre-injury. and I was stuck there making no improvement. I have done the excersizes in this video literally two times and already added over an inch of that dorsiflexion range of motion back. Still some pain and stiffness, but can't thank you enough for this video
Single leg balances/ RDLs on an upside down bosu have been awesome for my ankles!! I injured my ankle when I was about 11, it was misdiagnosed as a bad sprain and put in a cast for 6 weeks. I found out 30 years later that I had popped both lateral ligaments and broken bone chips off - which explains why I sprained it another 7 times, etc. I finally had ankle reconstruction and removed the bone chips at 45 but there’s lots of bone swelling and inflammation. Anything single leg done really slowly with an isometric hold is the bomb for engaging all the stabilizers and improving strength- including tendon strength.
Thank you so much bro! My doctoe only takes take of mostly geriatric patients and hes been telling me to rest it for over a month. Xray had nothing and he said oh just keep resting it. I wanna get back to mma so im doing this now. Ive waited enough for a sprain
It's been 10 months since I fell from a slow moving train, I got a ligament injury at my right ankle. I can't run, jog, trek or squat. I have started practicing your exercise. Your video builds confidence in me to turn my ankle to normal.
Was doing a workout i had to stop because of pain. Searched youtube and found this video. Instant results was able to finish after 5 minutes of these stretches.
This is very sensible, any rotational joint must be trained rotationally as well. Rotator cuffs, Fibularis, all neglected muscles that are important for joint health. If you train twisty joints as a hinge joints, you’re leaving weak links that could ill-treat you later :/
This is an intense workout for my tight sore inflamed ankles. These were pretty hard for me. I had to do them gingerly. With no pressure or weight applied. Still, the feeling of warmth afterwards was remarkable. Been to 4 podiatrists, none of them recommended anything like this.
I don't want if you have the same problem if you tell me it will be help full after a run or a long walk. Your ankles get sore to the point it hurts to turn it side ways
I sprained my ankle several days ago, a few minutes of these stretches WILL alleviate a noticeable degree of pain! I'm surprised such minor activity can yield such results
I had an accident on my motorbike n went full on into a car who cut left without indicating at like 90 i was okay but the bike literally bent. Upon impact my ankle slammed into the car and ever since whenever ive been putting pressure on it it hurts from excessive walking running etc. Its been almost 2 years since this happened and i simply can't go to the doctors or hospital because im living 3rd world. The pain is in the outer right side joint of my right ankle So, gonna give this a try n pray it works out. If anyones been through anything similar give us a shout
Physical therapist use this board. It's a frisbee with a ball underneath. You place your foot on top the plate and work out in a circle. Increases range off motion. Really works.
That board did not help me at all. Pp lus other stupid excessive wolking around like kenguru at spor therapist . For one months I am sure he charge my insurance 3 thousands for nothing.Sesion was 2 time a week for one months. You gays are beautiful.. when I saw your video it did look ridiculous easy . But I feel about that sprained ankle I feel deep there is not big problem. Just something simple. Because when I start walking more I feel great. No tightened and some kind of pain. So I disaid to tray, leafing in my self. I thought it was joke. But I was desperate. It work beautiful first time. No tightened and pain for all day. I will do it for one more week in case and is so easy. Big,big thanks !!!!!!
@@zita1577 yo do it! But do it carefully you don’t want it to hurt too bad. It can hurt just a little(that’s normal) but never go past when it hurts a lot, it’ll cause more damage than help…but I got better so fast doing these, i ddnt use ice or anything, just rest and abc’s and it’s been like 2 weeks of me doing this semi often and my ankle is moving normal with close to no pain
I was doing the first exercise wrong. I thought we had to do straight legs. Now I can feel the stretch properly. Hoping this helps and sure gonna edit this comment if I get better soon
At risk of causing trouble, I had ankle sprain still painful like 8 weeks later and happened to be at chiropractor for another reason and when I mentioned it it adjusted my talus (ankle bone) and pain disappeared instantly. “Soft tissue work” anteriorly distal shin and on outside ankle can be helpful as well. NB: each person is different and your mileage may vary.
When I sprained my right ankle 1 year ago it took me almost 6 months to heal and I was using ice for it. But today I sprained my left ankle so this time I am not even going to use ice at all .I am going to try his method an let u guys know if it is faster than the RICE METHOD... Day 1: didn't use ice just did ankle rotation when ever possible.
I sprained my ankle 1 1/2 year ago and it still hurts every now and then. I noticed it hurts more when I stand in the same spot all day. I’m going try this out.
@@itsveeo I didn’t went to doctor in beginning because I didn’t think it was that bad but apparently it was bad enough to last for more than a year. It feels fine now. I’ve been mixing my whey protein with collagen and it seems to be helping. I can do squats and deadlifts again with no pain but I don’t run anymore.
Heard my ankle pop playing basketball, doctor said i tore an ankle ligament and would heal in 2-4 weeks. 2 months later it popped again and now like a year and a half later my ankle bone area still is much more swollen than the other.
This makes me frikkin scary. I've been injured more than 3 months and it's still not the same with normal one. I don't feel much pain when I'm doing nothing but I feel pain when I walked a lot and it goes days and days. I went to every hospital I can go but there's not much treatment for this but surgery and I don't want that
I’m a skateboarder. Growing up sometimes I would land a big truck down a rail or stairs and lose balance. Putting too much weight on my right foot, overcompensating for balance. Over the years it has become sensitive on and off and it is really starting to get in the way. I hope things get better 😅
@@askunnakuku4007 it’s actually getting worse😂. Just had the foot doctor look at it. going to be taking some inflammatory medicine, no damage detected so we aren’t sure yet.
@@factseverybody still cracks like they have for years but don’t hurt. I rolled one a month or two ago and I’ve lost a little mobility but they don’t hurt.
First time in my life I haven’t recovered in days from a rolled ankle… rolled it at the start of a 5k run which I stupidly finished 5 weeks ago and I’m still in pain to walk … with occasional excruciating pain in my Achilles
Huh. When I was a kid I had a severe sprain and felt like it didn't heal properly. As an adult looking back I figured that was probably in my head, and it was just shyness and inhibitions that kept me from getting back into running. Now I find out that it probably WAS a real thing 😄 Anyway I did the exercises while standing around in my boots and they felt pretty good, so I might do more later
Mine healed in about 6 weeks.. Could skate in about 2-3 (but not jump). Figure skating has tons of those side ankle movements. You have to do those with precision and strength and balance. Otherwise good luck spinning or even turning to go backwards. BTW yall look cute wiggling your feet around together side by side smiling and shirtless. Hope yall made out after :)
thank you so much! i just sprained my left ankle hella bad from gd heels.... omfg im a skater shoe wearer.. and i wanted to try to learn to walk in heels. and i stood up too fast and bam. haha...
So I broke my ankle by dropping my motorcycle on it. Doctors said I was fine after so long in a boot but it still hurts a lot. Can’t even do a squat or walk down stairs right. It’s been 4 months since and still no different. Hope this works thanks
@@Roes4rmPain It helped for about a week then did not. Today though my ankle seems to be alright, I started doing a bit more activities and it’s really helped my ankle. Feels fine now! Just lost a bit of flexibility but no pain
Haven't been able to run for years because anytime I start getting to a slow jog, my ankles start feeling tight and begin to hurt. Imma try this and hope it works.
Hi. Do you have any advice on how to treat ankle fibrosis. I really can't find much about it online and RU-vid. It would help so much if you guys could help. Love the vids!
