How To Rehab A Lateral Ankle Sprain 

I sprained my ankle 2 weeks ago.. never searched up anything to do with ankle injuries... this just magically appears on my RU-vid. Whatta coincidence!!

Sprained my ankle 2 weeks ago now - swelling and bruising has gone down but mobility isn't all there. Just found this gem and i will be following it!

I am a skateboarder and I have sprained my ankle pretty bad several times. This is great info for helping me strengthen them!

A year ago I suffered a grade 3 ankle sprain jumping off a log and landing in a hole, rolling my ankle. It probably didn't do it any good that I had to walk a mile home on it, literally the longest three hours of my life: I had no ankle stability at all. Even after giving it care and attention and doing rehab excersises from the hospital, it's still hasn't been 100%, maybe 70% at a push. I re-sprained it a couple of weeks ago (grade 2) and thankfully went to an actual physio who's putting me on a program to rehabilitate it. They recommended me your channel and I'm glad they did as there's so much information in easy to digest videos which I'll be checking out more of.

I saw this on social media 😳

Sprained my ankle a few times as a child/teenager falling off horses, no problems for years until I decided to go for a run and sprained an ankle again 😂 don’t bounce back like I used to! Glad I found this so I can get back to being fully active soon🤞🏻

I rolled my ankle at the climbing centre two weeks ago, i fell badly while bouldering 😖. Just 3 days ago i started to walk slowly without crutches and struggling still. I’m keep doing my stretching, keep moving .hopefully I’ll be able to walk properly.. Thanks for the great video 👏🏽

I love how you talk about it so simple and in layman's terms its so helpful!

I was a runner, suffered a grade 3 tear (with bone chips) and was casted for 6 weeks. What followed was two months of physical therapy which helped tremendously. Something not mentioned here was the therapist applying deep tissue massage to help break up scar tissue while increasing blood flow. But at the same time the massaging of the injured area was NIRVANA for me! Once the pain was gone, I was left with chronic stiffness in the ankle, and that deep tissue massage felt so good, absolute heaven. As mentioned here, let your body (and ankle) tell you when to back off or increase the activities. I rushed back to running and sports too soon, and it set me back in my rehab.

Hi, I twisted my ankle so many times and am used to it. However, three weeks ago while playing Pickleball, Indoor, I double or triple tweeted my ankle, and for sure was a lateral and inverse one. After three weeks I can walk and stopped having pain killers just a few days ago. I still have a big swelling all around but pain is gone finally. I would say is Grade 2. Now I am in a position to use this lessons and start excersizing more. Thank you

I sprained my ankle pretty bad about 5 weeks ago, rolled it 2 times during week 3 and 4 and then just rolled it AGAIN while walking yesterday. I can't wait to start these exercises because I just want to recover and get my mobility back

Ankle is swollen from long term walking (job) & degenerative arthritis.Love your video & staying optimistic to make ankles stronger than before!Hard to apply a lot of pressure/push off on right foot.Having flat feet but now using arch support/inserts.Definitely gonna apply your video to my therapy!

Loved your video! I'm 66 years old and in good health, even thru Covid, and thus I've had a lot of freedom...until mid-October. I was at my mom's house, in Georgetown, TX, and went outside to check on some lighting in her front yard. It was getting dark and I stepped on the front steps wrong thinking there were 2 steps when there were 3. I hit the edge of the middle step rolled my left ankle and fell to the left. I've had 2 x-rays and 2 diagnoses...fracture and no fracture. But I have also fallen over my knee walker reaching to pick something up and got an enormous bruise above the injured ankle by hitting the frame of the walker. I have had very little really good help and advice, and I'm trying all kinds of things on my own...exercises, essential oils, electrotherapy, supplements incl. collagen. But my foot doesn't seem to be able to tolerate boots, braces, or ace bandages. They cause pain. The whole back of my ankle, both sides and the heel are still making it hard to walk because of the pain. Like George Baily said in It's a Wonderful Life..."I want to live again!"...well, I want to walk again, and get my life back. Suggestions?

You guys provide hope and optimism for my recovery!!

Thank you, I heard two pops from a rock climbing ankle inversion sprain and this video helped explain this higher swelling as a peroneal related injury.

Sprained my ankle and i will start this rehab. Will update later :)

Thank you very much for the advice! I can't believe this is free, it's been life changing!

Great tips! thanks. Would be awesome to understand the timeline of each progression. ie when to progress between early to later rehab exercises (injury + x days for instance) and what sort of frequency and volume each progression should be done for.

Best ankle rehab video I’ve seen so far. Learned so much. Thank you. ❤️

I rolled my ankle on the gutter while running. That was 4 weeks ago. I’ve been training for 5 months for a 50km run and it has set me back. I still have soreness when making left hand turns. Thanks for your video.

My lateral sprain happened as I confidently went to step off the upside- down Bosu. My shoe stuck and I went over. Felt three crunches or tears. Day 3 ..I’m ready to heal this fast! 🙏🏽Thanks for the video👍🏽

Sprained by ankle two months ago on a trail run. Didn't feel to bad at the time, so I finished the last 8km of the route. Still swollen on the lateral side today. Range of motion is almost entirely there, but some pain when fully extending my toes/trying to sit in on my feet. Went to a physio who gave me three introductory exercises about 3 weeks ago and was not feeling any progressing. This video is seriously helpful and really glad to hear that I don't just have to stay stationary for recovery!

Sprained 2 days ago. Been using ice and compressed a bit, but worked long hours and didn't elevate my leg. Just saw this video right on time. Following instructions. Thanks.

Great advice, will be using it over the coming weeks! I was injured playing football (what you call soccer), I was fouled to the side and my ankle bent inwards... Initially I couldn't walk for a few days, it was like a tennis ball on my ankle and my whole leg was bruised. After x-ray, it was found to be not broken but very likely a partial tear of the ligaments) I didn't MRI due to my insurance not covering it... 4 weeks on and it's still painful, not close to running or playing football soon. With rehab and some advice you mentioned, hopefully I can be back playing in a month or so

Rolled my ankle on a root during a trail run about mile 5. Walked it off, started running again. At mile 8, I looked at it (briefly) and could not see any swelling or bruising. I kept going and approximately 6-7 miles later the ankle started hurting where it was swelling over my shoe. Walked back and called it a day. It was very swollen. Thanks for the exercises!!

Awesome. Video. Two days ago I was hiking in the mountains outside of Tucson and slid on some gravel and my left foot got caught on another rock and I heard and felt pop. Then came one of the largest rushes of pain that I’ve ever experienced outside of childbirth. Took eight firefighters to carry me out. Initial ER x-ray showed no break. But the ER doctor felt that I had severely injured some ligaments if not completely torn. Took them three hours to get to me and get me out off the mountain. I did know to elevated immediately. My husband sat with his back to me and I put my leg on his shoulder. I’m about 36 hours into the injury. I have been doing hydrotherapy ice slush and wet heat . Keeping it up. And now just now after watching your videos I’m doing the ABC’s. I see a specialist on Monday and hopefully the doctor will be able to tell with an ultrasound what ligaments were damaged. I will definitely be revisiting this video through the duration of my recovery.

Sprained my ATFL ice skating, thanks this was super helpful. Trying to get back out skiing ASAP

I am a avid artistic Rollerskater and actually I sprained my right ankle In a jet ski accident going 48 mph, lucky to be alive and come out with a sprain...I love your video and will be using it for my at home therapy..I got to get back rollerskating, its LIFE..😥

I have a grade 3 from a hiking accident. Going on 3 weeks now and my Dr told me to do gas pedals also. This video is very helpful in my recovery

So a year ago I sprained my ankle while landing funny on a jump during practice. The day after the injury I could not put any weight on it so I went to the GP then hospital get my ankle X-rayed and they said it was not broken but that was about it. I was out for a month and it hurt a lot, during that month I followed the advice of my doctor and gym staff to work on mobility and strength, and it was getting better. However, because of Covid it became weak again and I re-injured it skateboarding. Also thank you for posting this video!

I was doing vertical power skips today and I landed on my right foot in excessive plantar flexion and this video helped me sooo much thank you

Thanks Guys! This was great. Just tore my ATFL fully. Been in a boot for the last 2 months. This video helped immensely.

Brilliant video, great balance of information and demonstration plus humour ☺️ I never thought I would sub on a rehab account, but after being told I’m prone to injury because of being hyper mobile I guess you are the channel I never thought I needed 😂 thanks for the vid!

One morning, around 1986, I went on a 12.5 mile run. I was 23 years old. Around the 1/2 mile I stepped on a pothole and sprang my ankle. I stopped then walked and lightly ran and until I could tolerate the pain. Yes, I did finish the run and the ankle felt more like a sore than a sprang. Today, I went on a 2 mile run and I sprang my ankle. Yes, I finished the run. Compared to then and now, it hurts more now, maybe because I'm much older (58 years old).

Exactly what I was looking for. thanks for sharing!

Great info. I used a really similar protocol after a solid grade 2 sprain last year and got back to running within five days - just suffered another one and the LOVE protocol has me on the same timetable again. This is way faster and more effective than the RICE method!

I'm going to try this, thank you. I actually don't know when I damaged my ankle, so I know this isn't exactly a true "sprained ankle" case but it's been 3 years since having a baby and the 6 months or so I've been in pain as if I had sprained it. I've tried so much. I'm going to try this because I've tried so much else already. Already been through your quad rehab video which was golden!

Just sprained my Rt ankle to a level 3 injury. I hopped off my truck and my posterior & angle with my 225 weight behind it, landing on a parking lot block. Just hit the 24hr mark, & since I've icing, heating to encourage blood flow, then elevating. In few hours I'll purchasing a ankle compression sleeve. Your exercises will help in my recovery, thanks for putting this information out

Halfway the 😅 I was paying more attention to Raj’s leg muscles than the actual rehab exercises. Had to watch it again and follow along, definitely made some modifications but, they are helping a lot.

so ive been in bed on my back for 6 weeks on crutches due to a skateboard ankle sprain grade 3 with ligament damage. I knew i should of been making progress and i wasnt till i found this video. So being sick and tired of lying on my back, I strapped up my lateral ligament injury and i started the dorsiflexion excercises and blance even though it still hurt a bit, 24 hours later i am no longer on crutches, not once did any doctor at the hospital actually give me advice so youtube was my answer. thankyou for this video guys , i was very quickly losing hope to healing but now im over the bloody moon.

thx guys, uve been a wealth of help, i fell and dislocated my ankle coming down the stairs holding about 20kg box. Thinking it was a sprain, i picked up the box and picked myself up off the ground, only to collapse back onto the ground fracturing my tibia as well. The accident has left me traumatized and in pain and the worse thing about it is that it could've been totally avoided. To make matters worse, i was completely mistreated, belittled and inhumanized at the emergency(it was empty i live in a small village in Ontario). i was treated so badly i had to leave the hospital after they put on a temporary hard wet plaster cast. I returned the next morning only to be held in Pre-op for 9 hours. To this day i haven't received so much as a piece of paper documenting my injuries, best practices or anything that remotely resembles like medical advice! Trust me i have a right mind to sue them but it won't help me kick again...so thank u so much for taking the time dear HUMAN BEING and for taking your medical oaths seriously. I thank u from the bottom of my SOLE ;-) :-)

Just had a minor ankle sprain a few days ago from onewheeling and jumping off it to avoid a crash and was looking for recovery. Thanks.

I appreciate all the medical advice and the humor, made me feel optimistic as well. my doctor recommended you guys. I am a delivery driver and I think I have ankle impingement from overuse and improper balance as well as not making flush contact with pedals. When driving in the snow I constantly needed my ankle. Maybe it's time for a career change.

I passed out in my bathroom and severely sprained right ankle 6 months ago. It’s still giving me grief, going to start doing these exercises!!! Thanks!!

Thank you!! I injured my ankle in BJJ, and very soon after I got a herniated disc in my neck. I've already healed my neck to 85+% thanks to PT. I have no issue walking on my foot, but got back into BJJ and noticed my ankle has been trashed for 5 months.

Thanks for the tips guys. I bailed my bike on a some gravel and have an inverted ankle sprain. The bruising was wicked.

Very throw excellent video I've never sprained my ankle and i can't do some of those exercises Single leg balance My daughter Springer ankle in track She was doing hurdles And sprained it before she jumped over the hurdle When she was loading up

Coming here 3 years after the video dropped. Gave myself a grade 2 ankle sprain playing basketball -- jumped in the air to contest a layup, landed on the guy's foot with my right foot. It was a two-part sprain: first, a slight eversion rotation, then aggressively, immediately, an inversion in the other direction. I felt a click, and sat out the game. After hobbling back to my car, driving back to my apartment, and sleeping the night off, it was about 3 days before I could walk, 6 days before I could walk with a boot outside, and 11 days before I could properly heel-toe walk. I write this comment 16 days after the injury, where the remaining obstacles to clear are stability and mobility, as there's still swelling and pain around the tibia and fibula preventing me from moving my knee past my toe.

Sprained my ankle playing soccer. I went for a dribble got past my marker and he hit my support leg/foot and I rolled my ankle. Didn’t realize if you didn’t give it the proper treatment it could lead to poor posture which to my back pain. As you said in the video after stressing the muscles I felt my muscles stretch. Such a good feeling as even my hip was super tight.

I do indoor rock climbing and when I jumped off the wall I rolled my ankle to the side and heard a loud crack. It was swollen instantly, but only just above the outer ankle bone. By the next day I couldn't walk what so ever and it was hella swollen; the whole foot. I stayed off it most of the day and had it compressed and iced. By following day I could walk again. Its been 5 days now since it happened and its still swollen just above that ankle bone and I have bruising both sides of my foot. Going on my tippy toes hurts it mostly but these exercises have really helped a lot. Super informative! Cheers

Sprained my ankle mtn biking. Caught a fallen tree with my R foot, pedals stopped, forward movement stopped and I fell to the R side inverting and plantar flexing the ankle. It has been 2 months and my Talus keeps locking up when I run. I've been doing some PT, massage and Chiro care and that has helped but I am a little discouraged. I will try some of these exercises hoping they will help. Great video. Thank you.

best information ever

Okh so thanks for making these vedioes. These are soo helpful for even bachelor's students .keep it up with amazibg work

Great video! I sprained my lateral ankle (and also damaged my inside meniscus) from a heel hook in brazilian jiujitsu. Heard a loud pop from my knee and the ankle was also affected. Could be a lot worse, taking a month break and rehab

My son (6) sprained his ankle at a trampoline park and now I'm hearing injuries are common with trampolines. We'll do these exercises, but do you recommend to stop going on trampolines?

I sprained my ankle in Volleyball practice. I’m an awful blocker, but I had to block on the net and came down on my ankle. This video is helping me rn! Thank you!

I'm 51 and I must admit I need to lose weight. That being said I inverted my ankle which was made worse because of my weight . I believe because of the amount of swelling pain and bruising that I had a level 4. I haven't been able to walk for over a month. Which is so bad because I'm raising three young grandchildren with limited help. Even though I can't walk I'm feeling much better . The swelling and bruising is reduced but not gone. But by the end of the night I'm in pain and it's swollen again. That's just from me trying to move around on it. I'm glad to know that I've done something right because I haven't really iced it or taken very much medication but that's why I feel my progress has been slow. But I'm really glad to have seen your video. My other leg, knee and foot are really taking a beating because I'm using it more to support my whole body whenever I try to move around so I'm afraid of injuring them. And my injured leg Is often cold to the touch is that good or bad? Do you have any suggestions. Should I go to physical therapy because it hasn't been offered.

Great video. Found it extremely helpful. I recently sprained my ankle attempting to get back into indoor rock climbing. I lost my grip and came off the wall from at least 10ft up. Right ankle landed on the crack of the mat and ROLL. So painful. 5 days out from the original injury. I also play soccer and looks like I will be out for at least 7 more weeks. Going to really focus on that PEACE and LOVE. Any additional tips or advice?

These exercises have worked. After doing these for a couple of days my left ankle feels a lot better after. I sprained it after running 3 miles at some point and it started to hurt after stretching it and got worse. Now it’s fixed. Thanks for tips.

Heyy i just want to say thanks for these tips bc i play volley ball/ basket ball and recently i went for a block in V ball and landed on my ankle really bad and I Litterally just recovered from a sprain that happened like 2 month before this one from basketball on the same ankle and so im glad i found this vid now i can do my own rehab and strengthen my ankles :)

Great info and teachers… priceless. Thanks for taking the time to help others. Keep making a difference.

Through no effort of my own I am blessed with oversized calf muscles, healthy quads (ok, hockey prob helped) and the seemingly weakest ankles on the planet. Through my life (61 years) I have sprained them so often that now when I roll them -especially my right ankle, almost always lateral -that I can walk it off and be back at it in no time for the most part. While the recovery is great I think, basically, I have stretched the ligaments so much that the range of motion is far too much while the strength to keep the ankle upright is super weak. So finally I am looking at regular exercise to build up the muscles in my ankles. Great video and I am going to have a go at it. Wish me luck.

I was out hiking in the Amazon in Northern Peru and destroyed it after running from peccary (wild pigs). Fun aside, I have injured multiple times from my days playing soccer. I appreciate this video and look for more!

Great video, lots of notes taken for my ankle rehab 👍🏽👊🏽

RAD video! Sprained my ankle on a steep downhill while trail running. My recovery downfall, pun intended, included icing too damn much, doing a short HIIT workout, and downward dog (I'm a Yogi)! Currently in Week 5 restoration, End Stage bound, specifically lateral one-legged hops. Aiming to get a 5 miler in on Week 6 or 7.

I'm only 4 minutes into this video and I have to say it is outstanding in its presentation and clarity so far it's everything I've seen on the internet thank you guys can't wait to watch the rest.....

I am a sprinter and I tripped on an opponent's foot after doing a handoff. This is pretty useful information and I'll definitely be using it to get back to running performance.

I strained my ankle playing soccer from a collision. I will definitely be doing these exercises to get back to soccer.

Good video, Sprained my ankle falling off my high heels! Lateral side of foot is painful. I will def try these exercises. I am balance challenged too!

Hi my daughter play for SAP team and 2 weeks a go just sprain her ankle..great advice guys

Watching u guys from Brasil, thanks so much

It was nice to exercise with you guys!

Informative and helpful. Thanks.

I sprainest my ankle a year ago, my entire foot went inwards after falling from about 4/5 ft. There was a sickening instant popping sensation prior to the pain and swelling hitting. Since then when I've been on my foot for awhile the swelling starts and I struggle to weight bare. I'll try these exercises thankyou.

I had 2-3 left ankle sprains (probably had 1-3 years in between each sprain) when I was young and played basketball pretty consistently on various teams. After my third ankle sprain I did PT to rehab my ankle. Since then I haven't had anymore sprains and overall my ankle is "normal" when engaging in sports, but in the past 2 years (about 15-20 years later) I've noticed as I've trained for a couple marathons that my left ankle has some mobility differences that are affecting my running gait. I recently realized that this must have stemmed from my ankle sprains when I was young. I'm starting to include more ankle mobility and stability work again so that I can have more optimal running form. Thanks for the great rehab/prehab mobility/stability exercises! I'll be incorporating them in my routine.

Thanks guys, great info !! Sprained it in the final day of our Himalaya trekking. But had to continue. The compression tip is mega for me, as after 5 days it's still to swollen. Now let's get it stronger then before ;-)

A while video on why not ice would be awesome. I'm so glad you mentioned this as I hears the same thing, ice can prevent, slow down and harm the natural healing process! Just sprained my ankle and can't put any weight on it. So happy to have some gentle exercises to keep it moving very lightly

Great vid, I'm going to try these today hopefully :) I'm not sure if I sprained my foot, but I worked-out through slight ankle pain, until one evening I was testing the range of motion by flexing and pointing, and each at end of the motion range I felt and heard cracklings from the ligaments/tendons in my right ankle... a few hours later the ankle and foot got swollen and painful, and I couldn't bear weight on the foot anymore.

I had a really bad atfl rupture 2 years ago thanks for this video!

Sprained my ankle skateboarding, this is very helpful

What a lovely couple!

One of the best videos - thanks. I sprained my left ankle - low and in-between my lateral mal and achilles - very weird, simply ice skating. I skate and ski a lot, this is my first ankle injury - it s****! Getting better with rom and a hard boot. I had a few days of pain free, then skating gently two days in a row, and went right back to the original pain. Thoughts? I can't stand not skiing or skating! thanks!

Hey guys, mine is a 2.5 years delayed healing first-grade ankle sprain on the right foot. I injured it while wearing 5-inch heels to a graduation event. At first, the pain was very ignorable say a 1.5/10, which is why I didn't bother seeking help. I couldn't feel the pain while walking or running but I could feel it when actively stretching my ankle in one of the range of motions (I don't remember which). I began my morning jog recently and the pain has increased to say a 4.5/10. I've stopped going for the run but I can feel the pain while walking and while moving the ankle in all the ranges of motion. I've also began doing wall pumps, wall slides, and balancing on the injured foot. My proprioception is good cause I can balance on the foot for even 10 minutes and I can do about 10 calf raises while standing on it. There's some swelling and I have never done an x-ray/MRI cause I do not have medical insurance. What can you advise?

Figure skater here. My toe pick got stuck in the ice during a 3 turn at speed, and I went back and medial to the foot and the boot stayed there. I tried to fall to mitigate it, but I still got a peroneal tendon sprain. I've sprained my foot 4 different times significantly. This time seems to be the mildest injury since I was able to walk or put some weight on my foot at the time of the injury. When I sprained from a round off on a spring floor, couldn't walk at all, needed crutches. Also have sprained on a trampoline doing Arabians. But I didn't need crutches that time. Last, I have sprained doing single leg landings for off ice training for my axel in figure skating. I sprained the medial ankle that time. I could walk, and that one healed up the fastest. Was on the ice the next week just not jumping. If you do off ice exercise, do it in socks and on a slippery floor. Don't do it in shoes on carpet or anywhere your body is forced to absorb harsher forces. On the ice the ice chips or you skate most of the time. The boot protects you from bad ankle injuries usually. Have done rehab for ankle a lot. Not scared this time. Just annoyed and frustrated. Not exactly sure how I can avoid that situation on the ice and need to think about it.

Great knowledge ,, I will use these rehab tips

I’ve sprained each ankle numerous times playing basketball, and each year i always reinjure them. this is one of the best exercises ive found to help

This video is amazing. Thank you so much!

Hiya, sprained my ankle badly in a football slide tackle (yellow card 😕) - immense pain when I did it - could hobble on it too. Intense swelling and lack of mobility, weakness (no fracture) - been nearly two weeks and hopefully won’t be out for too long thanks to this video :)

Thanks guys. Will be working on these. I sprained my ankle when a larger guy rolled over my foot rolling it too the inside during grappling practice. It did make a loud pop, nevertheless the pain and swelling has not been as bad and stability good. Thanks again!

Stepped in a culvert covered in snow. I am surprised I didn't break my ankle and leg. Happened 1 week ago bruising/swelling was pretty bad on whole foot expect the bottom and half way to the knee. Been doing these exercises since Wednesday. Thank you for the help!

Brilliant thank you Clear understandable instructions Sending you love blessings and respect ❤️🙏☀️x

Thankyou so much for your informative content. Grade 2 left lateral ankle sprain here. Carolyn from Australia

Apropos soccer I recently read "Trauma in football" by Eder (25 + years as physio of the german nationals), he recommends manual mobilisation of the ankle fairly early on posttrauma to help with ROM (even if somewhat painful for the patient) and manual lymphdrainage techniques to help deal with swelling. (I dont know if those are taught in the US.)

I’ve managed to get myself a grade 3 sprain with avulsion fracture of the calcaneus (anterior process) a week ago. I no longer really have swelling and the bruising is yellowing and slowly fading. I only iced it for about 10 minutes as it made the pain worse! Seen ortho and physio and have a plan for early mobilisation probably mostly because I’m keen to get going again. Only wearing the Cam boot outside on uneven surfaces. Hopefully won’t need it in a week!

Nice job. Very well done! I have struggled with this ankle for 30 years. With this understanding I can keep it strong. Yoga helped and I now know why. Call me clueless but I injured it and stepping in a hole 3 months ago and yesterday it just went out again on flatland but I also felt a release possibly scar tissue?Few years back I recall the same things struggling with it for months and then twisting it feeling something snapped and then it got better I wonder what your thoughts are on that?

I play golf…. Sprained my ankle with a drill to improve moving your weight over to the left side through impact…. I over did it and kept rolling over my foot…. Ankle was swollen and I got it feeling 75% better after 7 days…. Then went to hit some balls and it just wasn’t ready, now I’m back to square one.

I sprained my left ankle probably 5 or so weeks ago and was using cold and anti-inflammatories quite a bit more than this video calls for, so I'll keep that in mind going forward. I was walking back from the trees on an offroad trail trip when I stepped into either a hole or recess that was masked by longer grass. The ankle rolled and I went down to my left knee instinctively, trying to reduce the amount of roll. Searing pain across the front of the outer ankle, and I walked it off, I thought. After hours of trails with no elevation, the pain was real when we stopped for dinner. Another 3.5 hours home with no elevation swelled up to a little larger than a tennis ball. Elevation, icing and compression in initial days, along with anti-inflammatories. It's fine to walk on now, but my pace is slower than usual as the motion is limited without pain (shorter stride, slower pace). I need to facilitate my rehab at an assisted pace to start training for a marathon next fall that I've been waiting since 2020 to be able to run. I appreciated the explanations in your video for what movements to focus on and why. My greatest fear, especially with winter snow/ice here now, is damaging it again beyond what rehab will hopefully grant for me to run this race next year, so I've been hesitant to return to the gym and start work on my cardio and strentgh training. Thanks for the personable video. I'll be watching more of yours, for sure.

Solid advice! Great help.

Was walking next to a wood feature at an mtb skills park a couple weeks ago. Stepped into a gopher hole in loose sandy soil. It’s been about w weeks now and most of the discoloration is gone. I’ve been doing the ankle pumps and alphabet mobility (not my 1st rodeo with sprains, lol) I will try some of those other exercises. Thanks!

I sprained my ankle landing on in a couple feet off the ground playing basketball. Its been about 6 weeks and has been hell of a process, grade 2 sprain. Went up and came straight down and went almost completly sideways, i still dont know how i didnt break it but thank god. Also i have marine bootcamp a month after it happened and now have my shipment date moved probably till august if not later.