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.
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.
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.!
@@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.
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
You're video is going to save my career. I suffered a left fubular fracture 12 weeks ago on a tile roof when I fell. I am a solar technician. I finally came back to work after being medically released today. I have quickly realized that I have no strength in the foot. I am barely able to complete a heal lift. My job is very physical and I have always relied on my excellent balance and strong and flexible ankles. I feel it is all gone and am worried I will never be right. My dr released me with zero PT or even direction. He looked at my xray and said its perfect you can go back to work and that was that. Atrophy is real. Range of motion is much less than the other foot. I am going to follow these exercises religiously, and may do it on both ankles just because, and may keep them a part of mt routine going forward. Regardless of my career. Thankful for youtube, and thankful for this video. Thumbs up my guy!
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! :)
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.
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!
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!!!!
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.
Blooming brilliant Jeff. Like the full demonstration w/ excellent walk through. After a long hospital stay I needed more out patient therapy & remembered your tips. (:
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. :)
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.
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.
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!
Greetings from Northern Norway! Thank you times a million for posting this. FINALLY I FOUND A GOOD REHABVID for my CHALLENGE. I literally walked into nothing last april, when I stepped out into a staircase with no stairs. Crushed right heelbone, sucsessfull operation, 10 screws and 1 plate, fractured anklebone, and a vertebra. weekly checkups at local hospital did not work out as planned, got inflamation in wounds, and 2-3 mnths recovery went to 4 mnths in a row in hospitals, 14 operations within 5 weeks. Result a sickle shaped heelbone, and a suralis transplantation. Started learning how to walk again in february march this year, and have had slow recovery curve. Can walk now, but need insoles and cannot walk barefoot, uneven bone structure under heal/foot. It has been frustrating months for a girl that has used physical training as medicine for severe asthma. Didn't get physiotherapist until January this year, but and the focus has been tactile movements, and little training. Sooo I've been lacking specific exercises on heel joints... things to do at home without supervision,, things to do without the hassle of getting out of the house and to a gym. I will let you know the progress! YEAY!! o/
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.
Hope you are doing well. All the exercises are really helpful and i can feel the difference in my ankle and fascia after doing all of them. your recommendation of closing the eyes while balancing on one leg indicates that you really have got deep.knowledge about this subject. some Yogic gurus here in India prescribe the same thing (closing eyes) for advance level of yoga exercises.
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.
This is the best ankle rehabilitation video out there. We’ll put, including all necessary exercises for ankle sprains. I’ve improved my ankle immensely after doing some of the exercises (I usually get bored after the first few minutes).
I've been looking for videos on this topic since I severely sprained my ankle 5 weeks ago and this is by far the best video I have seen on this topic. You give easy to follow instructions in a well lit environment and best of all explain what each exercise will help with. Thank you for taking the time to create this video.
Hi, just wondering how long did it take you before you could walk again? Im asking because 5 days ago I sprained my ankle and Im looking forward to getting back to were I was
Tonia AK - You sprained your ankle 1 year ago and I sprained my ankle last month now Im out of cast,how long did it take you to walk again and did you do this exercise ?
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.
Ouch ! I twisted mine badly after a pub run (was not drinking related, but sticky dance floor related). I then went on to do a 3 hour hike not realising ho bad my injury was. It has taken 3 weeks and now I take ankle recovery seriously. Thanks
thank you for helping me with major ankle pain from a heel break, sounds so crazy that your ankle can hurt so much from a heel break, thank you again very helpful.
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
i had broke my left ankle. i have a had cast on still but this video did help an get me prepped for when ithe cast do come off. i did examples on my right foot.
thanks I will use these. I had both ankles replaced with the Infinity Total Ankle System plus a left bunion fusion. These will really help my recovery!
Brother Flexell I have pain in my right ankle because of sudden inversion in football for the last 9 years.will this video help me? Or you would recommend some special exercises? Thank you for doing this all
Great video. Helpful advice and done at a nice speed. I have a question, which is, I'm not getting the same upward flex as my good ankle, will this improve over time with the exercises?
Thanks for this. This is my exercise because i cant walk due to my sprain and the doctor said i have distal tibiofibular syndesmosis or in short my ligaments cut off. And i got a surgery, because the doctor put 2 screws in my ankle, and now this is my 3rd week and i cant walk. I hope this video can help me.
Hello....Very much helpful and excellent explanation. Can you please help me with my problem? - I have had severe fracture to my left ankle (diagnosed with HAWKINS'S TYPE III FRACTURE OF TALUS WITH SUBTALAR JOINT DISLOCATION - ORIF OF LEFT TALUS done on 28.03.2015). Herbert's screws are used to facilitate the fixation. I have been on complete bed rest for 4 months. After one year, nearly 40% of the ankle movement is lost and I couldn't walk on plain surfaces inclined upwards. The range of motion in the upward direction is very limited and. So, after one year of my surgery, is it possible to regain the actual movement of my ankle by doing these mobility exercises. I am unable to run and perform most of the daily activities due to this blocked movement. I am very scared that I have to be like this for my entire life. Please help me with your valuable suggestion.
+MrSk8ingrules , it's a compilation of several short 1 minute videos. You can look those up on RU-vid as well. It's easier to have them all combined though.
For how many weeks do you recommend we do this routine? Sorry in advance if you said it during the video; I skimmed through the comment section and saw that everyone found the exercises and explanation to be very useful!
I tore my ATFL and PTFL and am finally at a point (pain wise) where I can start exercising and trying to rehab my ankle. I cannot believe how much work just those first three exercises were for me (especially the towel scrunches). I can definitely feel it, but it feels good, finally getting better! Thank you for this video!
It has been weeks since i sprained my ankle.. went and did an examination a day after the sprain and i was told it is nothing serious. 5 weeks now and it still hurts, should i ice it again and elevate it and follow these exercises or be patient and go on about my day.. I play sports a lot and i wear a ankle bracelet which helps a bit but i dont know what to do now, i cant play to my full potential nor can i sprint to my full pace. Thank you for the rehabilitation it helped a lot
Just got the green light to be to start walking after ankle surgery, haven't walked in 3 months, and my doctor had me walk from the waiting room all the way back to my car for practice, at that time pain wasn't much at all, but later on the day, the pain got pretty bad, is this normal? Everytime I got to walk with full weight on my ankle it heart pretty bad, it's like the pain is getting worse
I sprain my ankle prob 6 times on the left ankle and 3 times on the right playing sports (mainly pick up games). It sucks badly but I didn't know that you had to rehab it. I thought it would just properly cure on it's own. I also had gout too... that doesn't help either... now my tissues are all messed up and I hope they do recover but my ligaments aren't the same no more and my speed decreased badly.
Thanks for this video. You did not mention ankle rolls. Is it okay to do them? I injured my ankle on the ice about 2 weeks ago & it occurred to me that if i dont start to move it, I many not regain the flexibility. .......
I'm 52 and have weak ankles. Have started doing these exercises and will let you know in a month if they work. I can't do the eyes closed for more than five seconds a side. That's how bad my ankles are ha ha.
Please help, i have sinus tarsi syndrome and have been in pain on and OFF for the past 2 years. I have tried injection in sinus tarsi and others thing with no result That lasts. Do u think there exercises Would be good for my condition?
Hi. I am just starting with rehab exercises. I like your video regarding the ankle. Question, I have been by my doctor to not put weight yet on my foot , by the way I had two screws put in on my left inner ankle malleolus, yo did not mention this in the heal raise exercise. Should I by pass this exercise until otherwise permitted to do so?
my both ankle have sharp pain when i wake up in-morning after that whenbody warm up then feel little bit relax . iam 31 years old docter suggest me when you feel pain then take pain killer medicine . can you give me suggestion for best excercise
Hello I was in a car accident and both of my ankles are broken. My left ankle was a compound fracture. How long should I wait to start doing these exercises? It's been three in a half weeks.
