Do NOT Wear Ankle Braces! Here's why... 

but why nba player stephen curry wearing ankle brace ?

Oh dear, i just bought one, just delivered by the mail man.And By the time i wear it, i found this video..oooorrggh.

what about just wearing an ankle brace just during basketball? and not wearing it any other time

i completely shattered and dislocated that area very bad and i roll it constantly if i dont wear one, but if i can wear one i run very hard and compete at a high level in track now, and without it i feel extreme pain and suffer constant sprains and rolls.

Yeah. I sprained my ankle BAD, and 4 months later (after some PT), I started running with a brace. And within a week of running with the brace, I had pain in my knee and lower back that I never had before. Took the brace off (running carefully) and no more knee/back pain.

What about for preventative measures not to heal an existing injury?

I wear ankle braces not because it's my choice as I hate them, but because I have to since my ankles aren't stable. I have double jointed ankles and I am really unstable and fall down a lot if walking without the braces. So unless there is the way to make the ankles stable as normal exercises sometimes are just not enough, I'm happy to wear them because I can even run that way and go for long walks without tripping over the floor. Without them I can barely walk normally and become tired really fast. Some people need to have that added stability. But for those with normal ankles, yeah, then probably it is harmful.

having some sort of bandage like the stretchy tape you still have control over mobilization in your ankle and that's when I feel its okay.

You gave a good argument for ankle rehab, though didn't mention arthritis. I've found that when I'm having a flareup in either ankle then activity is incredibly painful and the joints are weaker than when in remission. Flipside is that the flareup goes away more quickly if I continue normal activity or even increase activity. When I use ankle braces (and I've learned that if I brace one ankle then I need to brace both to avoid over-working the "good" one and finding that one flaring up as the other gets better), I'm more able to continue activity with less pain and am less likely to end up with a sprain in addition to the arthritis. I am not sure what the recommendation is when it's not an injury rehab issue but an arthritis/inflammation issue?

would you recommend wearing an akle brace just for a game of basketball instead of relying on the brace for everyday use

So I have re occurring ankle sprains. I've been dealing with it for about 7 years now. I didn't tape it and only wore a brace for the times I was on crutches. I went to therapy and it helped with pain and my ankle did get a little stronger, but I would roll it all the time. Then I started tapping it during games and practices along with do my exercises from when I use to go to therapy. Now my ankle is so much stronger and didn't roll it until I stopped tapping it. I honestly believe it's a good idea to tape ankles as long as you're working it and doing therapy

I have been wearing the Ultra Breg braces on both ankles that allows up and down movement but little side to side movement, for about 12 years playing basketball. No issues in the knee and back. I sprained my ankle 10 times each time before the braces. I supinate (run on the outside of my feet) so the braces keep me from rolling. I also wear a custom orthodic to help me not supinate and keep the knee and back from locking up. It can work.

Thanks man that actually makes sense for why I've been have sow much pain in my foot because I've sprained my ankle like 4-5 times already and I let it heal but after that I put and ankle brace and go back skating because I use to always get pain after it heals if I move it for like a few hours thanks

What about compression ankle sleeves? Are you against those as well?

Im just using one for one weekend to play in an important ball tourney and then finish the rehab in the next 2 weeks

If I shouldn't be using a brace then Please put a video for ankle rehab and strengthening Because i sprained right ligament twice and had hair line fracture

It does cause issue by wearing one. It caused my Plantar Fasciitis to heal much quicker than the Doctor expected.... yes it was recommended by my Ortho Doctor because I am a Mechanic that is on my feet a lot during the day.

I under pronate and have soreness near my peroneal tendons after walking a lot. Also when I make circles with my ankles they click 😬 I feel like I have to wear braces sometimes

Would an ankle brace be acceptable if I only wore it during sports and then performed ankle rehab daily until my ankle was stable and strong enough for the brace not to be worn?

This makes SO much sense...thank you so much. Am going to immediately remove the compression sleeve I have been using to try and help with peroneal tendonitis (not much use anyway...) and will just continue doing my strengthening exercises. Great video.

I’m a dancer and i have weak ankles so i got ankles support for Christmas, i get pain in my ankle sometimes so I don’t know if i should use it while the pain disappears (it always does but while i have it it doesn’t let me move properly) or while I’m at dance class or while i do my normal workout to prevent getting injured by that so i can give my 100% at dance

If you still review comments, what if my mri reads like this? Impression: Mild/moderate inframalleolar posterior tibial tendinosis with mild tendon enlargement and intra tendon mucoid degeneration. Moderate-sized type 2 accessory os naviculare E with MRI findings suggesting degeneration and instability. Mild Achilles tendinosis without significant tendon enlargement or tear. Calcaneal spurring at the Achilles tenoosseous insertion with normal marrow signal. There is intra tendon ossification just above the calcaneal spur laterally, measuring 7.4 x 2.6 x 6 mm. Mild chronic/remote proximal plantar fasciitis without tear. Atrophy and fatty infiltration of the abductor hallucis and to lesser degree, the abductor digiti minimi muscle, possibly related to neuropathy. Mild osteoarthritis of the tibiotalar joint and more prominently throughout the midfoot is described above. Large area of subcortical marrow edema with multiple small subcortical cysts. Smaller area of overlying intermediate to high-grade chondral fissuring along the mid to anteromedial talar dome and shoulder, measuring approximately 5.5 mm x 1.6 cm. No loose, stable, or displaced osteochondral fracture. Cystic change and reactive marrow edema with subtle overlying chondromalacia and to lesser extent is noted along the opposing medial tibial plafond. Small marginal osteophyte formation of the anterior tibial plafond. Low-grade sprain of the anterior talofibular ligament. The deltoid ligament is intact. Mild partial tearing of the spring ligament, not significantly scarred down. Longitudinal peroneus brevis split tear is a tendon traverses the distal fibula and extends inframalleolar just distal to the peroneal tubercle. The tendon reconstitutes to normal caliber at the teno- osseous insertion.

So I sprained my ankle yesterday. Can I wear a wrap? My doctor told me to keep it wrapped and now I'm worried

Ok I understand what you are saying however I have a fracture still in my ankle after shattering it. I find that with a brace on it helps me tremendously so with keeping the fracture in place so movement is relatively pain free. I do take the brace off and do exercises with bands which helps.

I saw a surgeon today who is having me fitted for a Arizona brace for arthritis in my ankle, I’ve been getting cortisone shots in my ankle for injuries and arthritis. What I went in for was to discuss ankle fusion. But I’m getting a brace. I guess if I. Feeling pain in my knee or hip I’ll just stop wearing it. Now I don’t know what to think, maybe I should ask her about this. Thanks for the vid

What about hypermobility & flat feet? My foot arches fell because my ankle is double jointed, & when my feet roll in it damages my not just my ankle, but my knees & hips too.

Really helpful video. Gained some new knowledge about how ankle can affect the knee if not if isn't treated properly. Thanks

This all makes sense, then again a lot of professional athletes use braces without experiencing worse issues then what they do without a brace. If you use it right and with slow training within specific ankle injury’s you should be fine long term. Just don’t rely on it. Use it more as a second support and slowly regain the strength you once had

Hi , is a good advise, but I have a question what if you have a flat foot it's not good to use the braise. ??? When physical therapy does not help at all.

I have severe flat feet. Meaning no arch. I injured my foot and now my right arch is much worse and i have to use arch supports and ankle braces or i can not stand for very long. Ive been to doctors and even had a custom orthodics and it helps but I'm not getting better. I'm really frustrated because i can't do the things i use to like run and hike but now it has affected my work as i stand all shift in a mostly stationary position only moving my upper body to perform the task and the pain i experience is becoming unbearable during and after work. When i come home it takes me about an hour to rest my feet before i can remove my work boots as my ankle and arch are swollen and purple. On my days off i find that im prone to inactivity due to the discomfort. Friday night i feel pain but by monday morning i feel an improvement but ofcourse i have to work again and the cycle starts over. At one point i took time off for almost two months and i felt better but soon after returning i was the same as before or worse. I've researched and tried different excercises but im not any better. Every time i try a new doctor or specialist it's almost the same. When I attempt to explain what im going through they always look at me like like im lying or exaggerating and even though they see the swelling and my lack of a arch i get the same suggestions. Map my foot order a new orthodic so on. The orthodics are supposed to last a year but in each case I'm back where i started after about four months. I buy the best work boots i try different ankle braces and I've yet to find any relief. Im gaining weight, lost muscle mass in my calves and have been depressed for the last two years and I'm completely exhausted. The most frustrating thing is the lack of understanding. I've never been an athlete but i was active and enjoyed jogging, hiking and cycling but now im just sitting around avoiding any activity so i can make it another work week.

I used to sprain my ankles a lot during football, or during any recreational activity when I was younger than I am now, and I did not rehab properly after each time; I did the relax and ice steps to "heal" injuries (that's what I was told when I was younger, to do) and now my ankles are both really stiff, weak and if i do ankle excersises my right ankle makes a popping sound. I just really wish I was smarter when I was younger. :(

I tore a ligament when falling down the stairs at the weekend and my doctor told me to wear a brace for four weeks, so the ligament can heal properly. It restricts side-to-side movement but not up-and-down and since I put it on, walking is less painful. he also told me to rest this week, but start walking normally soon. is this a usage for a brace you would recommend? he said it's so i wouldn't put a strain on the other joints and on my back when i'd avoid putting weight on the ankle.

Cartilage has degenerated in both ankles. I am 70 years old. I need the support of the braces just to walk. I have not had any issue with my knees.

Thank you, man! 👍🏽 I guess the body will know when I can jog my daily 5 miles!

Are you familiar with Ehlers Danlos (EDS) a connective tissue disorder? The tissues don’t hold the joints. Do you think the ankle brace would help? There is no rehabbing and she has constant pain in her ankle along with the knee and hip issues.

I've had my share of ankle sprains as I've done the whole don't use ice or ankle bracelet, as well as movement and stuff to stable your ankle and I still had knee injuries...I believe that your body needs its time to heal it self naturally by resting an doing gentle movements so your ankle could get motion and sensibility...without proper caring you can cause stress or injuries to other parts of your body...you don't necessarily need ice but there are other remedies both natural or scientific ways of rehabilitating...I try to take a natural approach by using an elastic ban and movement also I try to not to put much stress on it or another part of my body..I also massage it gently it works for me...I'm also a bit heavy set and is rare when I roll my ankle...how this help someone if you feel like you need to see a doc for precaution resons go ahead sometimes that helps too...remember not all ankle injuries are the same....you should be able to tell you body will tell you

This makes a lot of sense. We rely so much on our muscle and tendon strength and when they're not performing as they should then they begin to atrophy (deteriorate). And one joint problem definitely causes joint problems further up the limb and into the back. It was described to me like this... Imagine you pull one thread in a tablecloth (or other material), when you look closely you can see the threads around the pulled area are also effected and it continues throughout the entire length of that pulled thread, all the way along it. And then those threads that have been pulled also pull on other threads around them. Our body is much the same, if you injure something it puts stress on other areas and if you don't build the strength back up in that spot then it's only going to create more problems further into your body. I'm speaking from personal experience here. My fibula (the small bone in the back of your calf muscle) was surgically removed some time ago. It took a lot of physiotherapy to get me walking again, but my ankle is still a weak joint without the 2nd bone holding it together, which means I have to continually work on maintaining the strength in the muscles to support it. I do have an orthopaedic brace that I wear on the odd day, when I've damaged things again, but only until the joint itself has rested enough that I can start to work the muscles and regain the needed strength. The knee and hip, of not only that leg but the other one as well, are effected by any weakness in the ankle joint. As long as I can keep mobile and maintain the strength in the muscles, then things are as good as they'll get. As Scott says in the video, in a normal sprained ankle injury ice and rest are the best treatments to begin with and then followed by exercise to rehab the injured muscles. There are always problems outside the norm, that require tailored treatment BUT strengthening exercises are STILL an important factor with any problem that involves a weakened joint or muscle/ligament injury. The more we rely on braces/tapes/crutches etc, the less the body will heal to full potential.

How can I stop my the bottom heels from hurting? It hurts every time I do some kind of physical activity like after football practice and it hurts bad. It happens every time and just doesn’t go away with any kind of therapy

I have never had an ankle injury. Yet, sometimes when I am walking, I'm fine. I could be fine for a whole year, then let's say I'm walking from the cafeteria at work to my car. Okay that's about a 2 or 3 minute walk. As I am walking, it just happens randomly, I don't step any different, but all of a sudden, I'll feel pain and then weakness in my right ankle. Then I have to step differently because if I keep walking normally, the pain persists. After 3 to 5 minutes, the pain completely disappears, and I could be fine again for the next 3 or 6 months before it does it again. I bought an ankle brace to hopefully provide some kind of support to my ankle, but I never know when this pain will occur. It just does it at random for absolutely no reason at all.

I have this problem, already too late. It will automatically buckled if I dont use a brace. It healed wrong. Been to the doctor therapy and then some. Muscle is dead and new muscle or other came bigger to support the dead muscle. Cramps and muscle pain are the normal. Wish I new about this video before all this but then again I would never would look it up or be interested if I never have this problem.

crps ritht leg+heds +some Neurological damage// i found thet video during lookig for new ideas .i will be happy for an new idea

I recently rolled my ankle took a day off went back to work the next day took 2 days off and the end of the second day off I started rehab massage hot and cold water stretching ABC's abduction adduction flexion and then walked on it for a 12 hour shift should I be wrapping it or just walking on it and massaging it throughout the day

What if you’re not using one post injury but to prevent injury?

your right of course but the problem is what if your the single bread winner in your home and really can't afford to take the time off to properly rehab, in my case it's a little different but the scenario is the same, I own my business but my cash register trained employee left for college and now I'm stuck working the cash register until I retrain someone, if I don't work the register I have to close for the day, the kitchen staff only speak Spanish, I can be on my feet for about 3 hrs. and then the pain starts to really kick in, the Frankenstein boot the Ortho gave me is not functional for my job, that is perfect for students with leg injuries that have the luxury of going class to class and sit in-between at their desks rehabbing their injury while being stationary, what do you suggest in my case, and I'm not just sitting at the register I'm mobile all the time during our lunch rush, BTW it's not a sprained ankle it's more like after a couple of hours my ankle can't support my body weight and starts to hurt/burn at the ankle

I have osteoarthritis and I’m wondering if I’m still able to wear an ankle brace.

How about severe arthritis due to hemophiliac arthropathy. While awaiting fusion surgery

What if you rehabed but you just have to wear to protect it. Because I sprained my ankle and I also twist doing sports so I wear it to make sure

HIGH ALTITUDE NON-PREDICTABLE LANDING : i dislocated my ankle very badly about 10 years ago while skateboarding, rehabilitated and continued doing the dangerous sports with a brace from that point. the ankle never gained full stability and mobility despite my efforts. i'm an acrobatic dunker as well, which means that there is a high possibility of landing on a basketball from hights above 2 meters (6 ft). i belive an ankle injury resulting from landing on a basketball from that high up would probably result in another dislocation, since the joint is loose and the ligaments streched - this is the reason i still wear a brace - it prooved to be essential many times. i wondered, if that happened, would the next joint really be the knee, or would the force brake the brace and spring the ankle to prevent injuries above it? so, would you recomend doing THIS sport without a brace?

I screwed up my ankles for life due to over use of a walking boot and ankle braces. I would have been much better off just letting my ankle heal on its own. Now, 5 years later my ankles hurt more than they did when I originally went to the doctor 5 years ago. My ankles would not heal because I went to work everyday wearing a boot or ankle brace for at least 1-2 years or longer. Now my ankles have so much scare tissue, tendon damage, and arthritis I'm in constant pain. This all started from a small stress fracture. This snowballed into 4 surgeries (3 to my left ankle, 1 to my right ankle) for a torn tendon, and nerve, and arthritis pain. Surgeries just made everything worse.

I'm just getting off a broken ankle should i wear a compression sleeve for my ankle

Sprained (hyper-extended it toward my shin) my ankle 5 months ago. It's slowly gotten stronger, but I can still barely walk before it gets too painful...think I shredded the cartilage on the bottom of my femur. Was just about to buy an ankle brace, but second-guessing that now.

What’s the best ankle support for nerve damage

What if you have what called a drop foot ? I find that it is easy to turn my ankles and fall down so not to brake my ankle because of it being so weak. Is it ok to use a brace ?

my foot is too unstable because i was born with a chronic illness that effects the joints/ligaments and tendons. i have to wear braces like, everywhere. ive never had the stability in my wrist to write so i need a brace there, and i dont walk right without ankle braces. i have to wear them.

I recently began unicycling and will be adding mountain unicycling soon. An ankle brace was recommended for the latter to prevent ankle injury during a crash. Your video sounded like it was for people who use their ankles on the ground/floor. Do you have the same concern when riding a unicycle or bicycle with an ankle brace?

good point of you. Did you recommend to wear the ankle brace just when you feel pain for short time or not.

My ankle brace def helped me

What if someone have flat foot so do you recommend to wear it or not please reply as fast as you can

Are ankle braces / straps okay for the rehabilitation of Achilles tendonitis? (ie, only worn during the convalescing / resting period)

The doctors said if I wasn't wearing my brace during my game I would have broken my ankle instead of spraining it again. Physical therapy didn't work and I did it for 3 months. Should I continue to play?

So for volleyball me and most people we things like the active ankle t2 to prevent things like rolls even when we arnt hurt and they are very popular so are my ankle braces hurting me? Instead of helping me

Would you say this applies to surgically repaired ankles after a fracture?

My ankles tendon snaps over the bone it feels like so now I can't go job without limping the whole day after, now I'm scared about going to a music festival and limping by day 2:(

So if I skateboard in high tops will that make me more prone to an injury?

what about for skateboarders???? When I skate without a ankle brace I roll my ankles much easier and I actually roll and sprain them and can't skate for a few weeks to a month while if I skate with ankle braces on if I roll my ankle the brace snaps my ankle/ foot back into normal position and I don't actually roll or sprain my ankle so I can keep skating. So what would you suggest since you state ankle braces are the devil lol thanks!

Any suggestions for overuse??

Great video, and thanks for the wisdom! It actually makes a lot of sense, and I found it very helpful.

So you can were it after injury for a couple of weeks?

Bro, I have a ankle ligament injury and the doctor said to wear when I sleep and at the daytime

I sprained my ankle and broke it so i wear one but it doesn’t effect my movement at all but it makes it look like my ankle are stronger can you please explain that if you can

I have tedons that snap over the outside of my ankle i also have HSD and fysical therapy for threngtening of my ankels but it keeps doing it and it hurts verry bad Sorry for my bad english i am from Holland

So would you recommend wearing a walking boot or aircast?

Hm, what would you say: we did NOT use an ankle brace for that very reason, physio therapy for half a year and ... had a re-injury. From the start: in Nov 2014 my 12 yr old daughter twisted right outer ankle very badly by balancing on a log, loosing balance and rolling outwards; very swollen, unable to even touch it, had to carry her from there, could not get up, was not just a 'twist' and good with R.I.C.E after a day - r.i.c.e. is good against swelling, but doesn't fix the ankle, that's clear, in the acute situation I think r.i.c.e. has its right, 24 hours later not anymore, that's clear too - people confuse time factor-; x-ray: nothing broken, saw bit white thingy floating, could be bone from a ripped ligament, MRI denied as unnecessary by doc since same therapy at the end we were told due to physical examination: 2 ligaments of 3 affected, but not too loose joint, hence no surgery, no MRI. Started therapy one week later, STAR excursion balance, balance on one foot, terra band,....but KNEES started to give sharp pain during ankle exercises especially when 'squatting' on one leg for the STAR and knees got worse 2 months in, had to stop ankle and start thigh, gluteal muscle strengthening (slight x position of knees noted, weak muscles around knees), for past months (takes long) to see, if knee can cope with load of ankle exercises (squat) if more muscles around, during that time, rolled ankle easily since it does not hold any force (like standing on a soft toy, bit pressure outwards onto ankle due to position of a round object like log or toy and off she flew) and ankle was very sore to vibration, touch, impossible for load, but not as swollen as originally. Just off crutches today after 5 days since mobilising is important. She is taped though to make steps and get the blood flowing, because without, it is so much pain, that she can't walk which would be complete immobilisation. Therapy is a balance thing, too, it can become very complex and not that easy 'no brace'. I was now advised to get an ankle brace for now until walk without pain.....??? once healed to wear for sport. Is that the exception that you talk about? I hope we can start ankle exercises soon, but the knees are not liking any two or one leg squats (one leg for balance for STAR). She can't get up from chair without putting knees together. hm. Before we heal the ankle, we have some obstacles in the way it seems, so makes an ankle brace justified?

I missed the last step going down the stairs. Both of my ankles twisted on the fall and both became swollen and red. Besides RICE, what can I do? No brace? It is the 2nd day of swelling.

Dr. I had a motorcycle injury 20 years ago in which I broke my ankle. All was ok when I sprained it again two months ago. Pain is in my inner foot/ ankle anterior? The x ray shows the tibia touching the talus ( ? ) which results in pain standing and walking. So I should forget ankle supports and go just for physio?

Hey, I got a sprain 4 months ago and I never let it heal correctly. Now I’m making sure to ice it and take care of it. But I’m worried it won’t go back to normal, because I still have pain if I try to move it a certain way. Do you think rehab could help me ?

I sprain my ankle but I can still walk on it when I run it hurts what do I need to do

I wear them on both of my ankles because I have sprained both of them and they always hurt when I tumble and I'm in an all-star team so I can not take a day off

I was told by my podiatrist to wear ankle braces because I have flat feet from being double jointed dose that still count

I use ankle braces because I have tendinitis in the inside of both feet and it helps my feet to not move. My ankles are fine though. What do you recommend for tendinitis? It's tends to act up whenever I walk around too much or do too much foot exercise. it's hard to explain where it hurts. It's the inner area of my feet so like the side of my foot that's closest to my big toe. That bone that protrudes (not the ankle) is the affected area. When the tendinitis acts up, it hurts to sickle my foot/roll it inwards

Very informative video. Question; why do NBA players get taped up all the time (their ankles)?

Can I use one for riding scooter at a skatepark just to protect when riding then take off after

Can you give some info on ankle fracture rehab.

I sprained my ankle while sleeping, God knows how it happened, Now it's been 5 days I can't walk and it hurts like hell 😭😭

Hello Scott. I had an injury in my ankle bone. All the ligaments broken down badly. Doctor told me that there is need of plaster on my ankle area. But my hubby took me to a physiotherapist I took five sittings with physiotherapist., but after some it again started hurting me. Then I went to Ortho. They gave me ankle brace to bind for four weeks and also told me to give warm strokes of water.. But after one week it is hurting me more than before. So what to do. Please help

What do you think I should do my ankle hurts sometimes in really bad pain and I want to go back to dance I've missed dance for a week now

Hi sir...did you mean Don't wear it after or before injured??

So glad I saw this video

Is this speaking in terms of wearing it in sports or as an every day thing to prevent injury?

would you reccommend that during practice for a sport not to wear an ankle brace to strengthen the ankle, then wear them during a game scenario to prevent an ankle injury? As long as its during a game time situation, where the most physical demands on an ankle need to be met.

Is it ok that I only wear it once to a volleyball practice I went the whole school season without ankle braces and I was fine but I recently sprained my ankle at a volleyball camp and went to physically therapy but this is my first club practice back after the sprain and I don't want to hurt my ankle again

uh, I've been wearing a brace for 4 weeks now with a sprained ankle and it hasn't gotten any better...do you have any tips to help it heal sooner so I can get back to dance?

I have (what I assume) is peroneal tendonitis. I'm waiting to see my orthopedist b/c it's happening on the same leg that I had knee surgery on 10 years ago. I should note that I have had no problems since the knee surgery. I properly rehabbed the knee and did no heavy physical activity for over a year. Because of this new issue in my ankle I'm afraid I will fall behind in training.

What should you do if your recommended one by the doctor ? Should you still wear it ?

What if you have naturally weak ankles due to genetics? I’ve just started playing high school basketball at the highest level I’ve ever played, and one week into training I’ve already had a couple turned ankles that I healed and then sprain that took about a week to heal, I had to be on crutches for the first couple days. My mother and my grandfather have had these all throughout their life and haven’t played sports like that. What am I supposed to do to stay on the court? I don’t want to just stop playing basketball, it’s my passion. But if I don’t change something my ankles are just going to get weaker and weaker

I have a sprained ankle right now it herts and it keeps getting spraind

Dear Scott Malin, I injured my right ankle about 2 weeks ago. I went to the podiatrist 2 days ago and she wrapped up my foot and told me to come back next week to get a 2nd checkup and she is most likely going to put a boot on me. I did not like what I heard. However, in the initial visit I got 3 X-Rays and she told me she saw NO fractures. Therefore, I have signed up for your Rehab course. Would you suggest me to just keep doing the hydrotherapy and massage 3 times a day and try to do as many of the foot exercises as I can? It's only been day 2 that I tried HEM ankle rehab but I think I already see some improvement.

What about bmx and mountain bikes that stuff ruins your ankles with out braces even if you have never had any injuries on your ankles

Hi, I had a lateral sprain on my right ankle last november but i wasn't able to rehab it properly in the first few weeks because it was injured a week before my inter-school games started and i went all out almost everyday for a month. The physio that attended to us would have a leuko tape around the front of my foot so that it will evert when I play. I also have a flat foot but I use in-soles and I wore a brace on my ankle everytime I played. 6 months passed (now) and I feel pain when I walk on the outer heel of my right ankle, the front joint, the bottom of the fibula and even on my shin(which feels very tight). The intensity of the pain and stiffness was still bearable until recently. I have stopped doing any sporting activity for about 1-2 weeks now and I do the RICE method along with wearing a brace whenever I have to go out or did any physical activity. I do not use any crutches. What is the best rehab method or exercises that I should do to reduce the pain and get back to my sport as soon as possible? And does applying heat onto the injured area help better than icing it?

Thank you so much for your advice🇨🇭🇨🇭🇨🇭