Chronic Ankle Instability | Recurrent Lateral Sprains (Strength | Plyometrics | Balance Exercises)

Do you have lingering issues from an old ankle sprain? Are you confident in your ability to quickly hop back and forth? How’s your dynamic balance? Can you perform both of these tests on your injured side just as well as your uninjured side? Check out this video to learn everything you need to know about chronic ankle instability, including exercise progressions with exact sets and reps.

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Intro (0:00)
Chronic Ankle Instability (0:25)
Exercises (1:27)
Plyometrics (2:33)
Lower Extremity Strength (3:20)
Dynamic Balance (4:06)
Static Balance (4:55)
Ankle-Specific Strength (5:57)
Walking (7:09)
Guidelines, Not Rules (8:26)
Bracing (9:03)
Activity Modifications (9:32)
Surgery (10:17)
Summary (10:55)

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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.

[hamzavanderross]

It's like you guys are waiting for me to get injured so that you can release the exact program I need to work through my injury.

[ABMAustralia]

Mate, your videos are too good, only someone holding longterm injury would know the value of the information you share. Keep sharing knowledge and dont stop.

[indrektustit]

It is probably the best video about how to progress if anyone has ankle instability. SVideos always have many limitations but this is really well set up along with the systematic reviews!
Thank You!

[SuperstituM]

Thank you for this video. Been working very hard to get back to skateboarding after I sprained my ankle which gave me a navicular stress fracture (bone sticking out)
it's been 4-5 weeks, and I can slowly start working on these. My balance on my sprained foot in non-existent xD

[constantin]

I often watch physio-therapy videos. This is by far the best one about ankle-health that I have ever seen.
I love how you have summarized the current research, included the sources and put it into an actionable plan with alternatives for more variation. I'll definitely check out your other videos and programs. Thanks for sharing!

[HannahBanana]

I'm a figure skater and people think our ankles are strong but their not! The cast like skate actually weakens our ankles and it's important we do exercises like these to keep our ankles strong.
I've also personally been dealing with cartilage deterioration in my ankles.
I can't wait to try this!

[omaralaa]

Wow, I swear you are better than all the physiotherapy centers that I went to in my country, really just after the first time I did this routine I felt a huge difference, Thank you so much man, you are making the life of a lot of people better :).

[brunete]

This is exactly what I needed. I had surgery on my left ankle about 20 years ago and I sprained it again, I have almost finished my fisiotherapy sessions. I also have recurrent sprains on my right ankle and I needed exercises to prevent this from happening to me again.
Thank you for this content!

[rodbrakes]

Brilliant. It's all fairly simple stuff, but the fact that it's been put into a manageable programme based on evidence and for sports rehab is really helpful. Thanks.

[lianaoh]

I’ve had two class 3 sprains within 3 months of each other. My ankles not been the same since! Did physio for 9 months and am going to add these to my routine

[iknz]

You're a real professional homie. Thank you for such amazing, scientifically-backed content. You're doing god's work out here.

[olivere]

This is what Im talking about! Love the structure of the video, super informative but also short and summarizing! Thank you

[santiagorodriguez-bipt]

thank you so much for this, it is amazing, always grateful

[DSPNWtoCali]

I be doing most definitely. Having issue with my left ankle for quite sometime and planning to get it stronger and build from there. Thank you

[anaghakulkarni]

Thank you so much for the video! Immensely helpful. One question - Why do you begin the ankle rehab session with Plyometrics (jumping/hopping)? Is it to warm up the ankle or does it have some specific relevance to stability? If plyometrics is not an option, is there an alternative exercise that can serve the same purpose?

[jmcraefootdoc]

Great content! This will help me with my patients.

[katiecollins]

My ankle hurts more in a brace than when it’s not in a brace, especially while doing exercises. Is it better to go brace-less in this case or to wear it for protection and push through it

[ScottLeveau]

I wanted to get your feedback on why you introduce plyometrics before balance/strength? I typically have my patients perform balance and 'simple' strength and introduce plyometrics towards the end of rehab. I use balance/strength as a 'prerequisite' prior to plyometric exercises; I use balance/strength performance during rehab to justify progressing them to plyo.

Great video! One of the, if not the, best ankle rehab videos I've seen.

[jeffeyanderson]

These videos are absolutely fantastic. Will be recommending. Found this after the hamstring tendonopothy video helped me no end.

[matthewphares]

After surgical repair of my left calcaneonavicular ligament, I still had pain and issues for 10 years. Then I badly injured my right foot 3 years ago (first metatarsal is sprained I think and medial ankle damaged too) and thus my Left foot had to pick up the slack and actually got stronger. Now my left foot gives me no problems but my right foot hurts every day. I think there should be a study where the injured foot is not braced and the good foot is put in a cam boot.

Also started wearing five finger minimalist shoes that seem to have slowly strengthened my feet.