Ankle Sprain: M|WOD Case Study

When a coach next door came down on a PVC pipe and sprained her ankle we saw an opportunity to provide some guidance on assessment and mobilization work she can do to get ahead of it.
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[@jeetparte9102]

Was busy watching the older videos so pleasantly surprised to see the improvement in the video quality here! 1080p60 Wohoo! Also, thank you so much for doing these. You are a genius.

[@ryanlowe6243]

You know you're getting solid advice when Kelly Starett and Jeff Cavaliere are telling you to do the same thing to recover from your ankle sprain.

[@nickcrescenzo6751]

I may or may not have purposely done a 360 tuck no-hander superman cash roll on my mtb last weekend, but i definitely managed to sprain my ankle. Rode straight to the repair shop and got them to give me a blown out inner tube from the garbage can. I said I saw this on the KZbins. Damn did it make a good compression wrap. 9 days later and having watched this video a couple times, my 4-6 week injury looks like it might be cut in half. Heard and felt a pop.. pretty sure it was the ATFL, maybe some CFL strain too. Pain was exciting the first night, but a few days later I was walking quite fine, just a lot of swelling. Started doing banded distractions yesterday, which feel really good. THANKS DOC. Glad I was able to apply what you talk about to a real life situation and see the results. At least 100 ppl saw a rider wrap a sprained ankle with an inner tube for the first time.

[@andrewskratt9552]

thanks for the info sprained my ankle yesterday

[@johnames6430]

I've had a lot of sprained ankles playing basketball. Just let it be. Let it swell, no advil, no ice, soak in hot water (as hot as you can stand), and use a heating pad. This is the fastest way that I've found to recover from a sprained ankle. You can wrap it up or wear a boot if you must walk around at work. I don't use advil or any other painkillers because I want that pain feedback so I know how not to move my ankle. It's an important feedback loop and it's there for a reason. Drugs should only be a last resort. I will take Advil or some other painkiller if the ankle pain will knock me out of my sleep. That's the only time I use painkillers is before bed because the pain feedback loop is not important since I won't be moving during my sleep. I am not a doctor, I'm just saying what works for me and I'm sure it sounds very counter-intuitive to everything you've probably heard. As with anything in life, there are trade-offs. If you want fast recovery you will have to endure a bit of pain. If all you care about is being able to move around on your injured foot and fight your body's natural response, then you will want to pop pills and use ice.

[@v0idbit69]

I've been dealing with a "chronic mild" sprain since late February. I didn't know it was a sprain at the time, and so I just continued my training for my sport (powerlifting) thinking it would go away on its own. The pain got progressively worse over the next few months. I started using VooDoo floss on it about a month ago, and that took care of the swelling (mostly), but the pain was getting worse, so I stopped training (I could barely walk on my foot, so I didn't have a choice). I introduced the LaCrosse ball rolling 4 days ago after seeing this video, and my sprain is seeing GREAT progress in healing. I _almost_ have full ROM without pain now, and it gets better every day. This video is kind of old by internet standards, so I don't really think this question will be answered, but I've used the LaCrosse ball aggressively enough to cause bruising in the area. But I've found that rolling it that aggressively has created much more (by orders of magnitude) relief than going at it gently. Should I wait for the bruising to go away to continue rolling it out? To give an idea of how aggressively I go at it, or what I mean by that, I'm not pressing my foot into the ball. I'm letting gravity do the work. But what I am doing is focusing on the most painful areas in small circles until the pain starts to blur. For trouble spots that don't seem to relent, I rest the sore spot directly on the lacrosse ball and test my ROM with constant pressure until the pain relents. It can take a good 20 minutes. When it's over, my foot feels greatly improved, and the next day, after waking up, it feels even better! This had led to bruising, especially where I let my foot rest on the ball and test my ROM.

[@maryannegiangregorio2162]

Thank you for mentioning the rectiniculum. I just discovered mine using the yoga tube up ball!!! Wow! My 3 sprains are over 3 years old and still bugging me!! Great advice!

[@living4adrenaline]

The ball hurts like a beezy so I just use my fingers in that one. Thanks Kelly!

[@rollinOnCode]

Kelly is awesome! this is great- gonna try these things for my ankle sprain

[@swaha55]

How did you wrap the resistance band around the foot ? You did it so fast I don’t know the correct way to do this

[@benjanman8935]

Im 3 months post opp with ORIF after a broken ankle and I have noticed a big difference after 2 days of using the voodoo band. Wish I started doing this earlier. Thanks

[@anni7777]

Just purchased your "Ready to run" book and the couch stretch gave me immediate relief with my hip pain (I'm running half marathons)! Really loving this book! Also love this video, as I had an ankle sprain a while ago and despite doing all my best, it still doesn't feel quite right (I also still have swelling even though I can run completely pain-free - normal range of motion has also not been completely restored). Will try out your suggestions!

[@javierflorezuria5241]

Thank you !!

[@shariwilliams2669]

love you Kelly-i'm a YTU (R) teacher! and you are awesome!

[@bb1039]

you can see that some anatomy 101 and graphics would help, great stuff ps. chiros are realyy good at getting joint movement

[@ydubin]

Awesome!!

[@dabig77]

Love this!

[@capablecareers]

Should she still walk on the ankle? say 1-2 weeks out from injury?

[@kalebzerihun598]

Very informative, where can i buy your expert recommended stools?

[@garywilberforce8776]

What sort of “soft ball” are you using? Like a squash ball? Or something harder?

[@Sasha-li6yq]

A Yoga Tune-Up Ball

[@nealtyagi8074]

I love you Kelly Starret

[@gamerk5383]

Ive been doing some for a few hours now when can I stop?!

[@tomsp1138]

Hi, I have a question. I have Sinus tarsi syndrome. Does anyone know what exercise I could do for good maintenance?

[@iiomega802]

you are too good man!!

[@jeromemarfleet9524]

What ball did he use for the fibula exercise? Also had lower back pain for weeks after running on improper running shoes. Just bought supple Leopard, and after one session (seriously just one) of Low Back Smash: Option 1 the pain vanished.

[@alangutierrez0]

its a lacrosse ball

[@stephenr85]

He said use a softer ball, which would not be lacrosse. Looks kinda like a tennis ball. Racquetball work well for me when I need something with give and traction.

[@jakjnk1]

I’m doing the band pulls for my ankle but every time I dorsi flex my ankle cracks. is that okay? Lol

[@Adammarr111]

Hope this helps 😬

[@nadiaw5702]

Hello Kelly, do you use an oura ring? what do you think about it?

[@JackedBlack88]

Genius

[@ConstructiveMinds100]

👍👍👍👍👍👍👍👍👍

[@michaelkarayan6652]

Did this stuff for years. But I’ve had a change of heart. Used to be so dogmatic about mwod but then I started reading a ton of studies on the efficacy of these treatments and the results of these studies do not favor Kelly’s suggestions. What is his source of information for all of this stuff? Can you guys do a video discussing the evidence that supports this? Still a fan of Kelly’s charisma tho.

[@reidrick25]

Can to explain what studies you found? Student PT interested in what you found.

[@michaelkarayan6652]

Reid Johnson I just read a phenomenal study just a couple of days ago that pertains to the subject matter significantly. Look up “symptom perception, placebo effects, and the Bayesian brain” -giulio ongaro, ted kaptchuk

[@kyrie4451]

Agree most of his methods are not evidence/research based. However if the treatment does make the patient better in any measurable way (mental/pain scale/anility to perform), then it works. Your client/athlete doesn't care whether it is research based or not, as long as they feel better. Research also bases conclusion on statistical significance, a treatment method that only a small amount of the subhects respond to will not be cnsidered valid.

[@Juno_Beach]

"... this dinosaur egg-ting goin' on on her heel ..."

[@kh-wg9bt]

Those hair follicles died off quickly!

[@danjohnson6292]

Kelly!! Whazup wid da 70's porno music intro. Sorry I know...inappropriate. just had a belly laugh though...