Sprained Ankle Rehab (BEST Exercises)

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In this video, I discuss the best exercises for a sprained ankle from the time of injury to return to sport.
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Intro (0:00)
Lateral Ankle Sprain (0:08)
Early Rehab (1:47)
Exercise Overview (4:12)
Exercises (5:17)
Programming (12:55)
Get Walking (14:10)
Bracing (14:36)
Summary (15:01)
-----
Disclaimer: The information presented is not intended as medical advice or to be a substitute for medical counseling but intended for entertainment purposes only. If you are experiencing pain, please seek the appropriate healthcare professional.

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Опубликовано:

31 май 2024

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Комментарии : 181

@E3Rehab Год назад

Thank you so much for watching! Be sure to check out the blog with references here: e3rehab.com/blog/lateral-ankle-sprain-rehab/

@daphnedev Год назад

I recovered from a Grade 3 ligament torn - 12 mths in total recovery - and all these exercises are accurate and needed with gradual progression and at an advanced level. Took many physio sessions and costly for these exercises recommend for my case. Fast forward 5 years, Here am I, looking for a full video for my sis who had the same injury, and this is the most comprehensive exercises that targets ankle, leg, glutes for full recovery. Yes - they are all related. For me, same exercises recommended here started after 6mths when my ankle scar tissue hardened and needed it ‘to let loose’. Thank you! 💪🏾💪🏾💪🏾🙏🏾🙏🏾🙏🏾🙏🏾🎉

@tusharbhatia5437 11 месяцев назад

Hey mate can you tell me about swelling on your ankle. I mean when did the swelling went down. Its been 5 months for my sprain. 2 months of light exercises. I can do normal walking jogging with minimum pain and a the only thing concerning me is that the swelling is at a constant phase. It doesn't increase too much but doesn't decrease either

@daphnedev 11 месяцев назад

@@tusharbhatia5437 hello. Swelling was minute or still a big swell? The same ligament? 5 mths if grade 3 like me, it was swelling - I didn’t do any run, but light on -spot exercises, raise foot whenever possible, limb to avoid pressure on swell and pain, no running until swelling reduced for me. Mine, the swell went on and off when I walk too much with it the first 6 mths. I use compression socks when I need to walk and KT tape alternate days. Exercises are on raised ankle, train quad, glutes and thigh to support weak my ankle. Hope it helps. Happy to share my precious situation and how I counter it.

@daphnedev 11 месяцев назад

@@tusharbhatia5437 For me, small swell when I walked too much, up to 8-10 mths. Constant soft exercises, strengthening exercises to break the scar tissues.

@tusharbhatia5437 11 месяцев назад

@@daphnedev thanks for the response. I had grade 3 ATFL tear and suspected grade 3 CFL (not sure) Swelling is not too much but it is not too less either i'd say it's mild and doesn't increase too much or decrease too much whether I do workout or stay in bed all day. It would just increase or decrease by about 10 percent. on a scale of 10 my pain stays around 1 to 4 not more than that. I don't really limp anymore though and do not use compression sock or any other brace either. Do you think compression sock helped in quicker recovery ? My doctor suggested that it would give artificial support to ankle so it might take longer to strengthen. and you said 12 months to full recovery does that mean you can play sports and stuff like football/basketball again ? and does it bother you anymore? any insights would be helpful. I think you know how much this sucks. Thanks in advance.

@6DONNA7 6 месяцев назад

How long did you wait before you were able to walk without crutches?

@vanillabeige9028 9 дней назад

THANK YOU SO MUCH FOR THIS. After spraining my ankle because of playing volleyball, I rested for 9 days. Been doing this for 3 days now. And it’s really effective for me. I can do heel raises without pain now ❤

@abhishektodmal1914 Год назад

This is perhaps the best, most comprehensive, best explained video on ankle sprain rehabilitation I have come across. Thank you so much, guys. This was INCREDIBLY insightful, and helpful. Wish you all the very best!

@michaelpersad868 Месяц назад

I strongly concur!

@KongGooksu 10 месяцев назад

I had had multiple ankle sprains that led to a complete ATFL rupture. I had a surgery while serving in the army like 8 years ago but did not get enough rehabilitation. After hitting 30, the same side knee started to cause pain that I can’t even run a mile. I watched your video today and followed along right away. I will be following your rehab protocol and hopefully I get over this. Thank you so much for sharing this!

@MK-if5nr 8 месяцев назад

I hope u full recovery. Any updates after trying this?

@JuanPreciado87 4 месяца назад

How are you now?

@alexandrep9852 Год назад

This channel is pure gold thanks!

@kylecontreras8741 Год назад

Great video as always guy! I appreciate the time and dedication you put into each and every one of your videos, and use them practically as a PT frequently!

@paytonlabuff7633 2 месяца назад

Switching to barefoot shoes helped me tremendously

@prasannachandramouleeswara6561 7 дней назад

Great video. Very systematic. I am starting my rehab today and this couldn't be more timely. Keeping fingers crossed to return to my running and hiking...... Just need to get my head off the possibility of recurring injuries 🤞

@sabyasachimachua2787 Год назад

Thank you for making such a comprehensive video. It gives confidence to rehab in a systematic manner.

@chrismarion4385 2 месяца назад

Outstanding instruction. Thank you so much.

@benmortlock4987 22 дня назад

Really respect the effort and quality in this video

@michalmagidov3349 10 месяцев назад

This is the best video I've encountered online. Thank you for the deliberate and comprehensive information. Excited to give it a try!

@johnglonga1627 Год назад

omg. . .ur videos are incredible--the detail, the conciseness, the editing. . .whoa. for real u guys deserve x 100 these views.

@JohnnyB43 4 месяца назад

Excellent video, very complete. Thanks!

@infinitystudios6695 Год назад

This was the most helpful video I found by far, love your channel

@edgarm9166 Год назад

thank you so much for this information. been searching everywhere for a good directive that makes sense on ankle rehabilitation.

@denzelnolet 3 дня назад

This is amazing! Very comprehensive. Is there a video on the kinds of exercises we can do to help prevent a major injury?

@MB-sp5sn 27 дней назад

In all my years of being an avid gym enthusiast, I never ever had a sprained ankle. Because I carried too much stuff in my arms, I missed a stair and fell down a flight of stairs. Luckily, I had no fractured bones or concussion, but I do have a sprained ankle. I watched your video on the day of the fall, took copious notes and created a sprained ankle rehabilitation schedule. I will update you on my recovery in about 4 to 6 weeks. Thank you for sharing your knowledge.

@sfulcrum3 Месяц назад

This is one of the best ankle sprain videos I've come across - really good

@balancedrunner 3 месяца назад

Thank you for this great video, very thorough and clear. I'll be sharing it with clients.

@1936rivercityfitness 4 месяца назад

Excellent video. Very thorough.

@utubepheeling 2 месяца назад

Thank you for your video. Very helpful!

@lucagshot9.127 3 месяца назад

THIS IS PERFECT! THANK U !!!

@dt2k.2605 12 дней назад

thank you for helpful information!

@charlesjoseph3196 Месяц назад

Brilliant program 🔥

@ms_gk 5 месяцев назад

This is great! Im in fifth week after injury and these are helpful. I cant do all of them at this stage but hopefully will get there soon. Thanks!

@JuanRamirez-jm9bp Год назад

Thanks a lot, just the video I needed!

@user-mv6ph1ul5e Год назад

the best video on ankle rehabilitation 👍 thank you!

@juanmaalvarez1596 Месяц назад

Thanks for this one ❤

@farilala8480 11 месяцев назад

such a great video !! thank you

@AhmedTarek-tg6gx Год назад

I never commented before but this channel is sooooo underrated, keep it up and always seek helping others, your videos are really easy to track its steps and helpful🔥💪

@juanmartinpayne8332 Год назад

I think when you reach a certain age, all the symptoms related to legs, feet and ankles are quite common, so all the exercises you show in this video and subsequent videos are extremely useful. The description of pains and remedies based on studies by scientists are also very valuable. My best congratulation to E3 Rehab for his very deep insight and the team of excellent professionals.

@luismariaarganaespinola2931 Год назад

Great video! Thanks!

@StillBalla 15 дней назад

Ok this is Crazy good Content thank You very much mr.!! Best regards from Germany 🙏🏼

@MatthewBurke-yx8lr Год назад

The opening clip sends shivers down my spine. Longtime follower of your IG channels, can you advise for any additional exercises for medial ankle sprain. I am 6 months post injury of ligament being torn off the bone on both lateral and medial. Lateral healing was relatively quick, felt ok after 6 - 8 weeks, but the medial side gives a pulling sensation when carrying out knee to wall stretch. Any video links or advice would be much appreciated.

@jl1835 6 месяцев назад

THANK YOU SO MUCH!!!

@ignakirkutyte9835 6 месяцев назад

Thank you for your video. It is very explained and it is easy to understand how to do all exercises.

@lovelyjatt9087 9 месяцев назад

What a great video.....best video ever on ankle strengthening exercises....kudos😍😍😍😍

@carterkoon7939 6 месяцев назад

thanks for the very helpful video

@GYLTLLC Год назад

Very detailed video, thank you.

@onclimber5067 20 дней назад

Wow, really great video.

@francist.9109 Год назад

Really helpful review. Dovetails nicely with the ankle sprain video from kneesovertoes guy but I appreciate the detailed presentation, the variety of progressions and the sample schedule at the end. I really appreciate it. My local PT place has been ok and helpful but not as thorough as this video. Super helpful to me since after four weeks of physical therapy for lisfranc fracture, I am still healing from ankle sprain from that same injury. I have a good six months of recovery ahead of me and I appreciate you mentioning the importance of bracing on days when my being up on my feet may exceed a bit what would be ideal.

@naamakolar9996 Год назад

Very helpful, thank you.

@lovisamedin5591 3 месяца назад

Great information tx!

@JCV123 Год назад

9:18 Your dog is very creative! I've never seen a sidelying wall variation of the Quadruped rock backs exercise 👍

@guillemribas2714 8 месяцев назад

Thanks u so much, u helped me a lot ❤❤❤❤

@Leeflow88 Месяц назад

Really helpfull and detail video

@Daveyoy 10 месяцев назад

Exceptional video í must say.

@lockedluckbofa1562 Год назад

straight to the point and very accurate thank you

@hanbeysezenhanbeysezen4602 4 месяца назад

Türkçeye çevirisini verebilirmisin... Teşekkürler

@alochkaney2601 2 месяца назад

Excellent presentation very informative. All up to point I am recovering from injury level 3 going to the week 7 😱 3 time a week physical therapy class if I am not lazy do my homework it’s very painful. Going to see Dr. three days from now. still have a lot of pain. Hopefully that’s going to be all. I am older have to take my time I guess. Thanks again for the great video. Actually one of the best I saw so far.❤

@kevinkolev7078 Год назад

Great video, the demonstrations, the plans, the options great, will help me with my ankle sprain recovery!

@jormanmora1 Год назад

Thank you so much

@xxxxxxxxxxxxxxx667 10 месяцев назад

DAMN CONGRATS HUGE CONTENT!!!! FREAKING AMAZING!! NOW, would you have some tips on average time (in days or weeks) to go from one stage to the other of the recovery? Something like ASAP as long as you don't feel pain or swelling?!

@cLOPEZ107 5 месяцев назад

Lucky to see this video, i recently twisted my ankle and this is really giving me confidence and helping me to recover faster and return at least with some strength and flexibility to my sport, the best video of rehab I have watched and is my first time twisting my ankle really bad, so lucky if you find this video, peace.✌️

@prathamdoshi5516 4 месяца назад

how’s the recovery gng and what is helping you? I too twisted my ankle for the first time last week

@harryjames2299 Год назад

Helpful. Thanks.

@StasBurdakov Год назад

Best rehab that I saw in RU-vid

@limonvr6850 3 месяца назад

Thank you so much I had sprain my ankle by playing soccer and heal fast with this advice thank you so much

@adi-halabi 2 месяца назад

Yo bro wich grade was yours igot grade 2 week and half ago

@priyankabagdiya9339 8 месяцев назад

Thank you sir... recently I have grade 3 Ankle injury...

@emmar.7716 8 месяцев назад

Amazing video

@SandeepKumar-zq4ju Месяц назад

What a great vedio ❤❤❤

@ajayyaleti6197 Год назад

Thank you

@josiahgurney9468 5 дней назад

Hey, your video is great, thank you. I am currently recovering from an ankle sprain, probably number 2. I've been doing the physio training for about a week, and the ankle feels fine when it's straight, but it hurts as soon as I move it side to side. Should I exclusively do, or do extra of the exercises that make me feel that pain more? Assuming that helps? Like rockbacks, eversions, dorsiflection etc?

@davidcoolyeah1 4 месяца назад

this was probably the best video I've watched on ankle sprains ( this is my second time)

@darnelldallas9842 7 месяцев назад

Thank you guys so much this is going to help me a lot my alone question would be after 3 to 6 months of doing these exercises what would be a good maintenance routine while performing my other sport specific workouts?

@jerzgirl6780 2 месяца назад

Great video, thank you! Im on week three, I hurt both ankles. The tendon tore a piece of bone off one ankle, and a grade 3 sprain on the other. I havent been told to exercise, but the sprain is so tight. I watched your video and did some foot lifts. I hope that's ok. I dont want to lose range of motion. I have another Dr. visit in 3 weeks, not sure if I should wait that long to start moving, its so stiff.

@ehababumoailish6574 4 месяца назад

Thanks for this nice video! I will try to do follow these exercises but want to confirm can i do it for injured leg only?

@awakn1786 8 месяцев назад

Finally found a comprehensive video for ankle rehab. Thanks alot! 🙏🏻

@thongnangvlogs Год назад

Superb🙏🔥

@conniechan3280 Год назад

Thanks

@naphtalieh.gbolahan2568 Год назад

Thanks!

@E3Rehab Год назад

Thank you!

@muhammadtasleem6573 3 месяца назад

I liked the completeness of the rehab program for ankle in this video - how often these exercises can be repeated in a week or what's a recommended routine for best recovery/improvement?

@marklonergan5848 8 месяцев назад

This a great video! Should the therapy exercises be done while wearing a brace?

@calisthenicsindia8498 Год назад

Finally. I had a serious sprain from bb. Almost a month still not back to jogging and all forget running. I was doing ankle circles and tib rises . Now this is gonna help

@AR42499 11 месяцев назад

How long before you were able to run again? Im on day 27 of healing and still havent attempted to run but im doing calf raises, balancing, etc

@calisthenicsindia8498 11 месяцев назад

@@AR42499 I'm running now man . Don't remember the exact time of recovery. Keep doing your recovery stuff and slowly start to go for long walks and try to be as sensible with getting back to lifting and running etc. Wish u luck

@henrylee5083 7 месяцев назад

thank you! very insightful video i will try these excercises soon. i have question specifically about the swelling. its been around two months the swelling has gone down but it is still a little bit swollen compared to the non injured ankle. how long does swelling subside normally for a grade two sprain. and is it safe to return to sports with no pain however with little swelling?

@Lauragfit Год назад

My favourite part is the sleeping dog in the background at 9:35 SO CUTE 🥰

@runthenumbers9698 8 месяцев назад

It's all about the tibialis. I had chronic problems with one ankle since the 8th grade until I injured the other ankle in college. Then my bad ankle got good and my good ankle became my bad ankle. And for a decade, it remained my bad ankle. It wasn't still "injured" per se... but it was oscillating between 85 and 95 percent healed. Just couldn't make the full recovery. That is, until I realized the problem Whichever side I injure, I made adjustments to my stride that protected my ankle, and that meant I also wasn't engaging my tibealis... which is fine. The problem is though that I never focused on reactivating my tibealis, therefore, my muscular balance was off and that caused my ankle to inflame after rigorous exercise. Take the time and target your tibealis. It's a very necessary step in healing.

@Charlie_Duz Год назад

Can we have something for wrists and knuckles? Not sure if I have a sprain or a fracture. Seeing a physio soon but it would be interesting to watch a video on it. Thanks.

@dhanmayagurung7942 Год назад

Hello sir thank you so much Is wearing shoes recommended or we can do wearing socks? Also how much soft should the surface be for preparing this?

@victorkononihin7011 Год назад

Thank you for information.Well done! I have one question : every coach use this to do single leg jump and you recommend 3 sets of 15 reps.What it mean? 3 sets only on right leg or 3 sets on left + 3 sets on right then it will be 6 sets.Or you mean 2 sets on right leg and only 1 on left = 3 sets at all.Please explain, sorry for my bad english. How many sets i will do on right leg just jumping and on left leg when you write single leg jump 3 sets of 15 reps?

@zaketenyu1932 Год назад

You are a godsent

@tanner356 Месяц назад

Do you recommend doing this exercises with or without an ankle brace?

@deinbeg Год назад

Any advise for people that work 10-12 hrs a day with chronic ankle that is not stable? Should keep streching with band? Or use band and stand on one foot for strength?

@shahiboy8638 4 месяца назад

How much time do it take to heal grad 1 ankle sprain please tell me

@user-ck7uy8nr7o 9 месяцев назад

Here, in this video, which leg you are talking about or should i exercise for both leg or only for injured leg?

@MrsNessa2013 Месяц назад

Curious if it’s ok to do this everyday if I can tolerate it? Want to do whatever I can to get back to my activities.

@BallinNearDytOH 7 месяцев назад

Not sure if it’s my cfl or atfl, I can jump and sprint with mild mild pain, would it possibly be advisable to use the sauna to help therapy? The area is still pretty swollen but the purple areas have pretty much gone away it’s been exactly a week tomorrow.

@Healthmatters1000 8 месяцев назад

What kind of bands are those and where can I them?

@dennistrieswrestling 3 месяца назад

I have a medial ankle sprain, is it still the same process?

@wreckmetaehyung6800 2 месяца назад

got injured 6 days ago, no fracture or dislocations but there is soft tissue swellinh according to doctor. i can walk now but still unstable so im here to strengthen it. my main problem is, there is no bruising but the swelling is still there 😅 i hope this works

@simonbrown7455 7 месяцев назад

I got a grade 3 a couple of months ago. Rested alot but didn't do enough strengthening. Then did it again six months later . Take ankle sprains seriously guys. In gonna be out again for another three months as a result. 😊

@6DONNA7 6 месяцев назад

How long did you wait before you were able to walk without crutches?

@lazarvukovic7132 Год назад

Is this exercise good to do while we have small swelling on the ankle

@pallavighose Год назад

I sprained my ankle 2 weeks ago. I still have some swelling. Can I do these exercises?

@cornishminer69 16 дней назад

Missed the second to bottom step, rolled my ankle inwards, had a lump (like a bump) swelling on the top right side of the my right foot, not at the rear of the ankle. Could walk with a limp after day 1, swelling went by about a week then bruise came out, now 7 weeks in, walking fine but still hurts a little when i bend my ankle upwards. Trying some of these excercises now. Think it was like a grade 2.

@cornishminer69 13 дней назад

A few day later after trying some excercises like single leg stands, making a big difference! Feel like i will have my ankle back to normal within a few more weeks :) Thanks!

@johnson8711 2 месяца назад

What shoes causes it and what dont?

@geekvargen9824 Год назад

Superb as always. I like that you give exercises for 2 days a week. Ain't nobody gonna follow what some physios recommend to exercise every day as they told me.

@ozang Год назад

The questions is when do you have to start that those kind of exercises

@alitaha1200 2 месяца назад

6:10 Step Up and Step Down 7:10 Split Squat

@xxxxxxxxxxxxxxx667 10 месяцев назад

I'd add a recommendation of icing AFTER the sessions (even without pain), if elevating for 20-30 min also it's quite positive. Personal experience. Wish you all great and fast recoveries! Be careful to don't do it again as research say it's reasonably likely! Farewell