5 Science-Based Exercises for SPRAINED ANKLE Rehab
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- čas přidán 16. 06. 2024
- What should you do for a sprained ankle? Coach E discusses the common approaches and pulls recent medical research for what people should do with an ankle sprain.
You'll learn how to use ice and how to use heat. We'll get into the two main acronyms, the PRICE (or RICE) vs. POLICE methods. Spoiler: it turns out one method works way better than the other, according to some recent medical studies.
Then, there are five exercises you can start doing immediately to get your ankle back in shape as quickly as possible. You'll also be strengthening the muscles supporting your ankle stability, which will help prevent sprains and ankle rolls in the future.
You can do all of these exercises at home. You'll only need a strength band. If you don't have a strength band, you can use anything you have lying around - a bungee cord or a pair of sweatpants tied together; there's no harm in getting creative. If you aren't confident in your single-leg balance, you might want a stick or something to help stabilize you for the fourth exercise as you build strength in your damaged tissues.
As always, pay attention to your form and the cues to know that you're doing the exercises correctly so you get the most benefit out of your time and energy.
If you found this helpful, click the like, subscribe, and notify buttons so you can continue learning how to keep moving freely and without pain for life.
CHAPTERS
00:00 - Intro
02:09 - ICE vs. HEAT
04:23 - RICE vs. POLICE
07:54 - Prepping for Ankle Exercises
10:09 - Short and Skinny Foot Review
10:57 - Exercise : 4-way MTP Slide
12:52 - Exercise : Midline Rotation
15:23 - Exercise : PM 1-leg Wall Squat
17:58 - Foundation for Pain-Free Movement
18:26 - The Performance Pyramid
18:45 - Exercise: Crossunder Inversion Reverse Lunge
21:21 - Lateral Hop & Stick
18:26 - The Performance Pyramid
23:34 - Additional Resources
RESOURCES AND LINKS MENTIONED
Weak GLUTEUS Medius? 4 Exercises to Strengthen It & Decrease TFL Pain: • Weak GLUTEUS Medius? 4...
How to Wake Up Your DEAD Feet (3 Exercises for Arch Strengthening): • How to Wake Up Your DE...
Comparison of the effects PRICE and POLICE treatment protocols on ankle function in patients with ankle sprain: www.ncbi.nlm.nih.gov/pmc/arti...
Acute ankle sprain in athletes: Clinical aspects and algorithmic approach: www.ncbi.nlm.nih.gov/pmc/arti...
Exercise for the Treatment of Ankle Sprain: A Review of Clinical Effectiveness and Guidelines: www.ncbi.nlm.nih.gov/books/NB...
Lower Limb Control course: www.precisionmovement.coach/l... - comprehensive course to address foot, ankle and knee issues like flat feet, achilles tendonitis, plantar fasciitis as well as general foot, knee and ankle pain
ROM Coach app (free!): www.precisionmovement.coach/r... - our beautiful mobile app to improve your mobility and help you achieve movement longevity, includes the Daily Movement Tuneup and gives you 3 new exercises that will activate every muscle and mobilize every joint in your body every 1-2 weeks (only 3-5 mins/day!)
Precision Movement Academy: www.precisionmovement.coach/a... - includes everything you need to get ALL of your joints and muscles functioning properly to eliminate compensations and imbalances so you can get back to and keep doing the things you love, for life
Medical Disclaimer
The medical information on any/all of our content is provided as an information resource only, and is not to be used or relied on for any diagnostic or treatment purposes. This information does not create any patient-physician relationship, and should not be used as a substitute for professional diagnosis and treatment. Please consult your health care provider before making any health care decisions or for guidance about a specific medical condition. - Sport
I wish I had known all this years ago! Thank you so much for posting this information with such clear demos. 😀
No worries!
Better late than never, right?
- Coach Joshua, Team PM
Found this quite informative. Nice one Coach
Thanks for that :)
Fantastic information and demonstration! I have been having my patients do the first two exercises and what I call the “curtsy lunge.” Now I will teach them the PM 1-leg squat and lateral jump & stick 👍👍👍. Thank you for sharing, I’m definitely going to buy some programs of yours to watch while I’m on vacation and read/watch on the beach 😄, not boring at all!!!. I really enjoy your informative and practically beneficial instruction.
Hi!
Thanks so much for watching and commenting. We also really appreciate that you share our content with your patients. That is the best validation of our methods.
Let us know if you ever need more support or assistance :)
- Coach Joshua, Team PM
Perfect timing.! I have 2 clients that are chronic ankle inverters. I'll share these moves and your link with them. Thanks Coach E. Do you have any videos for wrist sprains?
Thanks for sharing the knowledge :)
Check out the first two videos here:
www.youtube.com/@PrecisionMovementCoach/search?query=wrist
:)
- Coach Joshua, Team PM
I'm 24days no injury. Had 4*sprains/strain in a wk - just walking.. slight uneven/raised pavement (wearing insoles, no-heels) & I'm over. Surprisingly my anckles don't go over in a salsa class wearing trainers/split-sole, dancing on balls of feet, to represent heels & spinning or footwork !!
Funnily I'm attending a gym 'joint pain management program', two sessions of supposedly light exercises & I couldn't miss.
Sprains so normal, I walk through pain but this last time, I shouted, even raised foot, paracetamol & against previous physio advice I used a tight elasticated bandage to strap my anckle, as had to walk home & Kinesiology-tape (not together), couple times - sadly no advice on box about not stretching ends of tape nor sniping corners, so tape rolled up my leg when sleeping. Video showed full anckle strapping with kinesiology-tape but I only used three strips, in case I was causing muscle weakness, as suggested by old physio but wow did it help relieve pain. Usually I ignore pain, have hot baths with epsom salts & hot waterbottle, for pain relief. Told to avoid ice as can cause more injury but your explanation makes more sense & I will follow in future.
Through sprains, twice wk I included one-foot squat off box, due to weak knees/hips/calves..
Told gym instructor hobbling, left heel painful after leg-stretch calf pain - he surprised me, had me roll a small ball under foot, wow it hurt but first time in few years I touched the floor, when bent over, gob-smacked. Thought it was my back stopping my flexibility !! He also suggested I try strengthening my toes/outside foot muscles - exercise foot flat, big toe down & lift up little toes.. hardly moves !!
I already try walking on heels/sole & inside/outside of foot to keep ankle flexible. Previously suggested I might have over-stretched ligament in anckles, which can't be fixed - fingers-crossed your exercises help to inprove my anckle strength.
Very greatful for your simple to follow video, with explanations 👍🏻
Hi and thanks for commenting!
We really appreciate you taking the time to let us know about you and your experiences.
Keep working on the exercises and let us know how it goes :)
- Coach Joshua, Team PM
I sprained my ankle 3 months ago and I’m still not recovered it still hurts. Had an X-ray and it’s not broken which is good. I’ll try this stuff out. Thank you
Ouch!
That is too long. We are so happy that you found us and please keep us posted on your progress.
Thanks for stopping by and commenting :)
- Coach Joshua, Team PM
For the last two exercises, should I be 100% pain free before attempting those, or is there a degree of discomfort/pain I can work with there? Or when should I decide to attempt those?
I said in the video after a sprain you need to wait at least 30 days for a really minor sprain, or 60 days for something major, if you've been doing proper rehab along the way. If you haven't start with the first few and wait at least 30-60 days after that. You should not do the exercises if there's pain over a 1 or 2 at most out of 10 during the exercises.
Thank you@@PrecisionMovementCoach
Would these apply to anterior ankle joint pain? I did not have any inversion or eversion injury but I am experiencing dorsiflexion and plantarflexion pain when I walk for extended durations or uneven surfaces. No lateral or medial tendon pain but it's like it's in the very front and deep to the superior talus. I am young with no x-ray or ultrasound visible injury and don't have any issues loading up with heavy weight. Just that anterior pain that builds up over extended standing and walking. It's strange, so I would really appreciate any other resources you could direct me to as podietrists can't seem to help or give me an accurate diagnosis before they jump to very invasive options. Thank you for your guidance!
Fix your foot intrinsics and possibly your ankle dorsiflexion. Find those vidz on our channel!
Do you have any exercises to help with Peroneal Tendinitis?
Check out the first two videos here:
www.youtube.com/@PrecisionMovementCoach/search?query=peroneal
- Coach Joshua, Team PM