[RECOVER FASTER!] How To Treat Your Ankle Sprain At Home!

Tips, stretches, and exercises you MUST DO to recover faster and more completely from an ankle sprain injury! Physical therapist demonstrates the best home exercises to help your ankle sprain feel better now and help you recover more completely. Simple stretches and strengthening exercises for your ankle injury.

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⭐️ 3 MORE VIDEOS YOU NEED TO CHECK OUT FOR YOUR ANKLE:

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WHAT IS AN ANKLE SPRAIN?
You have 3 major ligaments on the outside of your ankle and one major ligament on the inside of your ankle. Collectively, they “hold” your ankle onto your lower leg bones and ensure proper alignment and function.

A “sprain” happens when these ligaments are stretched and/or torn due to some external force (most typically an accident or injury).

The majority ankle sprains happen to the outside of the ankle in what we would call an “inversion" ankle sprain (also known as “rolling your ankle”).

WHAT ARE THE SYMPTOMS OF AN ANKLE SPRAIN?

A sprain typically results in localized and focused pain in the area of the affected ligament, limited and painful motion in the ankle, decreased strength, and decreased tolerance to activities involving the ankle like standing, walking, and running.

HOW TO REHAB AN ANKLE INJURY AT HOME

In this video I’ll share with you a simple routine you can follow at home to relieve your ankle pain and help it to heal faster.

You should try to do this entire routine once a day; the stretches you can actually do multiple times a day to receive maximum benefit.

The five steps demonstrated in this video that you MUST take for your ankle sprain injury are…

1️⃣ Control Inflammation and Pain
RICE

2️⃣ Promote Healing
Cross Friction Massage

3️⃣ Increase Active Motion
Ankle ABCs

4️⃣ Stretching
Seated Calf Stretch
Gastrocnemius Stretch
Soleus Stretch

5️⃣ Strengthening
3-Way Ankle
Calf Raises

These steps can be found in the video at the following time stamps…

0:00 Introduction
0:08 Ankle Sprain
1:03 Control Inflammation/Pain
2:05 Promote Healing
3:22 Increase Motion
4:16 Stretching
6:59 Strengthening
10:14 Next Steps!

💬 Did you try the exercises in this video? Did they help your ankle? I LOVE hearing from you - leave your experience in a COMMENT and let me know how you feel!

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OTHER GREAT VIDEOS YOU MIGHT ENJOY:
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DISCLAIMER: This content (the video, description, links, and comments) is not medical advice or a treatment plan and is intended for general education and demonstration purposes only. This content should not be used to self-diagnose or self-treat any health, medical, or physical condition. Don’t use this content to avoid going to your own healthcare professional or to replace the advice they give you. Consult with your healthcare professional before doing anything contained in this content. You agree to indemnify and hold harmless T&T Digital Media, LLC and its officers for any and all losses, injuries, or damages resulting from any and all claims that arise from your use or misuse of this content. T&T Digital Media, LLC makes no representations about the accuracy or suitability of this content. Use of this content is at your sole risk.

[jaspreetsaini]

Every time I have injury or need any exercise to fix pain in body, I comes down to your videos and it always helps. Thank you for being there

[SYA-jpsu]

Hi, I broke my fibula in my ankle a month ago, and the X-ray confirmed the fracture. My orthopedic surgeon suggested either surgery or natural healing, and I chose the natural way by resting my ankle. After one week, an X-ray showed a 10% heal, and I was told to return in four weeks. I'm still waiting for that visit and feeling worried as I have some pain. I bought the iWalk after watching your helpful videos about ankle injuries, and it has been a great aid. Thank you for the videos, and congratulations on your success in Chennai. Keep up the great work!

[Just_Aldura]

Volleyball, jumped to hit the ball and landed on my ankle completely dislocating it. Slapped it back into place and went to the emergency room and the x-rays didn’t show any issues 😵‍💫. Now I’m here trying to make sure it heals back to normal asap.

[alexkiddforlife]

this exercises are great! few days in and already so much improvement

[victoriab]

I broke ankle in 2020. I'm 75 now and still have issues with numbing in foot and now mild pain going up the leg. Don't know an exercise to help that area of my leg. I massage all areas every day. Physical therapy has helped some. I have that exact green strap! TY!!

[pdkiernan]

How soon after the injury should you begin massage and stretching exercises?

[Primavera-bhrw]

Hello, I've sprained/torn ligaments in both my ankles so many times over the last 20+ years 🤦🏽‍♀and have always done pretty much exactly what your video says to do.

I was just curious about how soon after first injuring an ankle do you recommend doing these exercises? I'm wondering if I've been waiting too long or not long enough.

[killer]

Hey hi, i'm so happy to find this video. To answer your question, i might have heard somthing crack like 10 year ago doing a front flip, now when i run i got this feeling right at the spot you spoked today. can't wait to put these exercises at work. Thanks!

[darrenmcquay]

Hi, thank you for the great video! I was playing volleyball with my daughter in the backyard and rolled my ankle very hard, you could hear a crunching sound when I landed. These exercises are extremely helpful! Thanks again 👍🏼

[peterd]

After a high jump, i landed off the curb, and my right foot completely planted, but my body feel completely over on it's right side. Right before I hit the ground, there was a very loud pop, and it was excruciating. It's been 8 months, and I'm still dealing with it. Partial tear on the right side, with some micro tears on the left side of that ankle. I went to rehab for a while, then bought my own gear to do it at home. I was getting stronger, but still stiff. 2 weeks ago, I tripped and naturally, it was on the same ankle. Felt another little pop. Nowhere as bad as the first, but 'm currently nursing it. Sucks to trip up (literally and figuratively). I can walk, but not run in the least bit. Great videos! I'm glad I found them.

[MrsNessa]

Is this ok to do the day after your sprain? I really want to do whatever it takes to get healed as soon as possible. It’s a minor sprain that I got this time but it’s on the ankle that I had a severe sprain in 2022.

[AndieMillette-fglp]

i sprained it doing the irish jig on saint patricks day 😅🤣

[fewgfrgl]

I sprained my ankle 2 weeks ago. When should i start doing these exercises?

[jodiz]

Great video, definitely better than what the Ortho showed me to do, given I injured it again! First time I was walking my dogs and one of them went behind me and then took off after something. Her leash knocked me off my feet. Dog was in big trouble and she knew it!

[sybilgray]

Great video, thanks! I sprained my ankle while feeding goats. I stepped off a bale of hay onto a pallet and the board I stepped on broke and down I went. Most painful thing I've ever experienced (and I'm 61 so I've been around the block a few times 😏 ).

[TheJencan]

At what point do you start doing the exercises? Or even the massaging? My daughter sprained her ankle really bad. About a baseball size swelling. Thanks!

[Charlotte-vcmu]

Hi . What do you recommand for an ankle sprain that hurt years later ? Thank you.

[donkeys]

I was on a stepladder, lost balance, got a tibial plateau fracture, and a sprained ankle. No one noticed the sprain because of the fracture. Needed surgery to fix the tpf, and had my leg elevated for months because of that. In physical therapy I kept telling them that my foot hurts, and they said that's normal after not walking for so long. Eventually I went to a foot doctor, had an MRI and confirmed that there were torn ligaments. The PT are still pushing me to put more weight on my foot, even though it makes it feel worse.

[jaspalkaur]

I twisted my ankle while playing outside on my swingset. I was on the edge and my sister suddenly pulled me from my legs and I was crying in pain and I am right now too so that’s why I’m watching it video. Thanks for helping.

[christinacavanaugh]

Thank you for this video 🙏 just had a severe sprain while on vacation in Italy transferring boats a few weeks ago. I was recommended PT and I’m so grateful you are giving this information out for free! Your videos are the best I’ve found.