I sprainde my ankle 2 days ago and I this morning I was in my bed so afraid of moving because I didn't want to make it worse. I watched this video and did the exercises and now I'm immediately again on my feet! This video is great because it also brought me knowledge and confidence. Thank you!
💯 Absolutely! Movement is Medicine. Am a runner and this morning I sprained my ankle, I slowed down but pushed myself to fishing the last half mile. I wore a compression stocking and kept moving and walking on it. I feels much better already!
Sprained my ankle badly on stairs and following this advised was able to walk on it after two days. Walking is still limply and only on short distances but I'm amazed how fast I recovered till this point. Before took me at least 3 days to be able to place some weight on the injured leg.
As a runner who is training for a marathon, these foam rollers ru-vid.comUgkx9XSsjzA4f84VmhBCHlyhec7XILIxennL are really good for sore and tight muscles. This one is a good size (mine is the purple, 36 inches) not too big but big enough to work and roll both my legs at the same time - I took a photo holding the roller next to me just to provide a better representation of its size. I noticed some reviewers who complained that this is, “just a foam noodle”… and yes, that’s exactly what it is. It’s a high density foam roller. It is absolutely NOT the same consistency/strength/durability/ or texture as a ‘pool noodle’ thought and I disagree entirely with those that say so. As a former collegiate athlete and marathon runner, I’m comfortably giving this roller 5 stars. It’s lightweight and durable and does just what I need it to do at a budget-friendly price. Overall, I have no complaints and am happy with it!
This is true, I rolled my ankle badly while in a soccer match and thought I died when it happened. I was so afraid of moving my foot or put weight on it and all I did for the first few days was just the rice method. I didn’t see much improvement and I got scared that something was wrong, but after moving my ankle around and basically doing some things that were mentioned in the video, I was able to walk the next day. It’s been a week since the injury so my ankle’s still sore, but I’m able to start my rehab training tomorrow. Very helpful video!
Thanks! It's important to identify the "injured" ankle in the demonstration - and if you change the identified ankle let us know so the exercises are accurately applied
Start right away. movement is the medicine. Keep moving just listen to your body if it hurts to much take it easier but keep moving and progressing. Time lines very with each injury and you will have to figure out what works for you. Read rebuilding Milo its a great book.
As someone who has been rolling my ankles since middle school, I will say the best thing I've ever done is to just move it and "walk it off". It's sore for a day or two but definitely usable and heals a lot quicker.
So glad I saw this video before I sprained my ankle. Followed all the advice, now on my 3rd day after the injury, which was quit heavy as I could not even take more than a few painful steps. Now I am already walking properly and the swelling is getting less
Same here, rolled my ankle inward while playing basketball. I'm able to walk and hop, it's been 6 days, but don't know about Squating. How's your recovery going?
I've read this concept of PEACE and LOVE: Protect: Unload or restrict movement for 1-3 days Elevate: the limb (above the heart), to promote fluid flow out of the tissue. Avoid: Anti Inflammatory medication as they may impair tissue regeneration. Compress: Taping or strapping to reduce the swelling Educate: about active recovery, soft tissue manipulation (when, where, why), outcome and time frame. After a few days of PEACE your muscles will need LOVE Load: An active movement and exercise approach (with little or no pain) Optimism: the brain plays a key role in the rehabilitation. Vascularisation: Cardio workout to boost motivation and increase blood flow Exercise: to reduce the risk of re-injury
I sprained my ankle literally today and I already knew rice restricts blood flow and movement and blood flow gets synoveal fluid to the joint and ligament strain, also did this way before the video today literally this and banded ankle dorsiflexion
Longtime watcher and owner of Rebuilding Milo. Just FYI, the amount of "shorts" you put out on youtube makes it very difficult to parse your channel for the longer, and IMO much more informative videos. If you're going to play the #shorts game for channel growth, please make a solid playlist system (or be more diligent on your current one) so that we don't have to dig through page after page of "shorts" to discover helpful content.
If you’re on your phone, go to the Squat U channel and click on Videos (next to Home). Next to the Sort By button, there are two shortcuts: one for videos, one for shorts. I’m using iPhone, not sure about Android or Smart TV or Desktop.
Hips are also articulations difficult to rehab. Perhaps you already made a video about it, but if is not the case, it would be nice to have your insight on that topic
Would these exercises help with lateral ankle pain? In the past, I sprained my ankle and since then, my ankle hurts in the lateral/outside of the ankle.
What about using compression bands such as voodoo floss bands to assist in flushing out swelling? I remember Donny Thompson using a protocol where the ankle is wrapped in a floss band and the top of the foot has three bands going in different directions. Whatever the case, glad to see you ditching the ice!
Is it common for a sprained ankle to be bruised in various areas? And does the swelling usually shift? I love your demonstration, this is the first thing I did when I took my fall on Saturday. Keep wiggling my toes, taking small to moderate foot and leg movements.
does this apply even if there is a ligament tear? Conventionally we're taught that if there is any tearing, the ankle should be immobilized to allow the ligament to heal properly and not misaligned.
@@LugalKiEn2126 not for trauma, but heat is good for most aches and pains. Definitely not for trauma; if there is bleeding in the tissue, you do not increase the bleeding by adding heat--heat expands blood vessels.
hey @Squat University thx for the awesome vid! Q: Is there any differentiation between rolling ankle and a strong impact to the ankle with no rolling? The symptoms I'm feeling are similar I just got a big back heel straight to the ATF area. I can bare weight and walk painlessly but point and flex are nearly impossible. I'm ditching the Ice tho! Keep up the awesome content
Hi, i sprained my ankle 30 hours ago. Its swelled and looks bruised. I constantly activate it within the non pain range, but how do i know when i can proceed with resistance band, taps etc.. is there any timeline? Thanks!
7 days ago I sprained my ankle very badly. Sadly any of the doctors that I went too told me what type of ankle sprain degree I got. It was very badly but I started moving my foot and now I can walk. An orthopedic doctor told me that I needed a cast with out even doing an mri or ultrasound. I have a lot of range of motion on my ankle. I was wondering if I still needed a cast even tho I can walk and have a lot of rom?
@@Jundivzm funny how when we were little and when we broke smth or injured ourselves we got plenty of pain killer and anti inflammatory drugs and we turned out just fine hmm
@@Jundivzm awww shit. All the doctors and hospitals are wrong. Crazy stuff man, how the stuff they treat ppl with just don't work. Must be placebo, thoughts and prayers that rly helps ppl out
@@CJ-wh7ik My dude, maybe try either watching the video or working on your reading comprehension and reread the post you replied to. omar didn't say it doesn't work, merely that it slows down the healing process. Crazy stuff man, science advances and attains new insights. Read up on the lymphatic system. Or if you're such a fan of old, established medical "science", you could try some bloodletting with leeches and get your 4 humors balanced out.
@@Binary7 nice strawman bro. All I said is that inflammatory drugs and painkillers are effective, proven by milions of ppl who were treated with them. But fck me i guess. Drugs ain't shit now, all u need to do is to move your limbs and all gonna be good. You're the one who needs to polish reading skills fr
So useful (and timely!) thank you! What about when you have been moving it and weight bearing and doing exercises and it feels worse the day after and the swelling increases again, is that a sign to back off a bit? I presumed that was a sign to rest but now I know better!
A lot of new and extra swelling is a sign you are still overdoing it. The message of the video is indeed to keep moving as much as possible, but with an intensity that eventually decreases your swelling over time. Dosage is the key word here. Better to have lighter and more movement, than heavy and less movement because you have to stop due to swelling/pain. A little bit of pain and new swelling during your rehab exercises is fine though, since you are stimulating the (damaged) tissue and providing it with good bloodflow and nutrients, but it should progressively get less over time and the small "pains" should also stop within about 30s after you stop the exercise, otherwise you probably overdid it. Hope this helps.
Don't you think it matters whether it's a severe grade 3 sprain with multiple full ligament ruptures or a mild grade 1 sprain with just micro tearing to one ligament? Ankle sprains vary immensely in severity. This video is very general one size fits all advice.
I’ve been diagnosed with lateral ligament tears in my left ankle after MRI scans and the doctor told me to put it in a cast for 4 weeks. I’m a semi professional football player and have no knowledge of ankle sprains especially lateral ligament tears. What do you suggest I do instead? (My ATFL and CFL have partial tears)
Does this apply to high ankle sprains as well? And is it okay to ice the first 24 hours if pain is intense? And should we do this before getting an xray to see if there is a fracture?
i also had sprained my ankle 3 months ago ,i can play badminton but i do feel pain at some particular angles,i have return to putting my ankle binder ,is this the right approach
Hi Squat Uni! I've sprained my same ankle multiple times and never really did any proper care before. After the most recent sprain, I can walk for a mile or two but there's a discomfort that always appears. Would it be helpful to add the short foot and balance exercises into my daily routine to strengthen my joints? And is it okay for me to keep up with my other functional training despite the ankle discomfort that I feel? Cheers!
I Ruptured my tendon and I'm three weeks post OP I'm in a Facility for Physical/Occupational therapy I get alot of mixed answers from most of these youngsters about my pains I have around the knee including what I believe are the tendons in the back of my knee that are painful My doctor dont want me me doing much other than learning how to walk again My Question is what can or is there anything I can do about my scar tissue to make make it pliable can you do a video about rehab after a Tendon Rupture I'm a big fan of your channel Fallow you on RU-vid and IG thank You keep up the Good Content 👏🏾💪🏾🦵🏾
So is there ever an instance when you would heat or ice? I've always iced immediately following the injury then lightly warmed it an hour later and then done exercises
Is a little bit of pain okay for ankle therapy? I've been battle with a sprained ankle for about 11 days however swelling is down and I can put some weight on it and i can walk. Climbing down stairs is still a slight issue but overall its good. I cannot run yet or do weighted squats. The pain is about a 2/10 when Im exercising my ankle with stretching and movement.
Hey, im supposed to go in two days on hike 3k km trail, six month of walking, and yesterday after i boutghed ankle and knees supports straight away after shop i twist my ankle in the street. The pain is mild, little bit stronger when i walking, you think its possible to heal somehow superfast in two days? 😂
Is it 2 early to start these exercises at 12 days? I'm still swelling if I do any standing, and there's still trobbing in it. Did have an x-ray, and nothing is broken.
how about a sprained knee? im not sure exactly whats up with my knee but its not my bone cause ive gotten xrays already, ive had knee pain for 3 months and i move it all the time and it still doesnt go away, cant even do a bodyweight squat without pain
I have neck pain when i tilt head backwards and do left side neck press resistance (then upper thoracic region closer to neck hurts) what to do I've tried spine decompression and neck stretching but it's still haven't gotten away
According to him, just keep moving your neck within a pain free range of motion and I’ve also been using heat on top of it. I strained my neck in the gym and it’s been helping a lot
Need 100 repitition to warm make muscle in foot that need more blood which will bring necessary nutritition to hill faster irtate muscles , that is sicrit you do not explay on purpose
Is Kneeovertoesguy just full of it!!? His "exercises" are nothing new and are rehabilitation. Is he not just repackaging B.S. or if he is right then why do we need any of your protocals?
