Best Ankle Rehabilitation Exercises For Those Recovering From Ankle Injury

[@0alexandar]

Great video! Thank You :) Here are the "important moments": Intrinsic muscles 00:48 - foot shortening (10 seconds hold "short", 8-12 times) 02:04 - toe taping / piano playing (2-3 sets, 8-12 times each) 02:58 - towel scrunch/grab (5-10 seconds 8-10 times) Extrinsic muscles 4:10 - drawing the alphabet 5:07 - plantar and dorsal flexion / push and pull the feet forward 10-12 movements to boths directions (once or twice a day) 6:02 - side to side ankle movements (heel on the ground an 3-4 sets, 10-12 times each) Overall ankle strength 6:58 - heel raises - stand on Your toes (2-3 sets, 10-12 times each) 8:16 - plantar and dorsal flexion with a rubber band (10-20 flexes, in both directions, separately) 9:16 - side-to-side mobility with a rubber band (10-20 flexes, Balancing 10:14 - one-leg balance 10:23 - closed-eyes balancing (30-60 seconds) 10:50 - laying the blocks/objects down on the ground and picking them up Happy recovery to everyone! :)

[@vergatozauro]

Ty

[@ramonvasquez1050]

hey ,if anyone else needs to find out about how to cure a sprained ankle try Fezervin Ankle Fixer Coach (just google it ) ? Ive heard some amazing things about it and my colleague got cool results with it.

[@yuvachandraa3266]

thank you for the summary.. pls check ..there are just one or two differences from the original reps mentioned

[@50tigres79]

how are you supposed to remember all of them.

[@larrydwilliamsjr4185]

Thank you

[@chrokeii]

I have never felt more welcome while watching a youtube video

[@JohnLoops]

chrokeii Same, no kidding :)

[@ArjunKalidas]

ROFL!!!

[@cjcorneille7474]

#Chrokeii Not certain about the points made but ,if anyone else is searching for ways to sprain an ankle try Fezervin Ankle Fixer Coach (Have a quick look on google cant remember the place now ) ? Ive heard some extraordinary things about it and my brother in law got excellent results with it.

[@husseinabdallah7114]

😂😂💀

[@ironically7561]

Same dude!

[@Brewsto]

Hey man just letting you know you're helping my ankle and my depression. Thanks..

[@vanessafowler5335]

Broken ankles are depressing. 10 weeks on my back was an endurance. Still not quite feeling life like I did before 5 months later. Doing these exercises is my next plan. Try Insight Timer meditation app. Good for the depression.

[@roylyx2334]

omg mee

[@prettylittleninja5666]

Vanessa Fowler how long did it take you to be able to walk after your cast was removed

[@rhaulyadav3553]

​@@prettylittleninja5666same problem

[@terpnoid]

Vibes

[@rell127]

This helped me years ago when I broke my ankle 4 years ago. I show this video to anyone who I know who is in rehab and needs the help.

[@elroc1]

Count me as another person battling the physical (and mental) frustrations of being injured and facing a long recovery. Videos like this are very helpful. Thank you

[@artemis2291]

MC MLee I thought I am the only one who get depressed when have injury.i broke my finger during playing basketball 8 weeks ago and injured my ankle 4 weeks ago. non of them have recovered yet and I am so missing my exercise and playing basketball :(

[@anurag6190]

4 years is long time.... Still hurts

[@Freethepeoples123]

Honestly owe my recovery to this guy. I did these exercises everyday after my ankle fracture (tib and fib) + surgery. No physiotherapy! Thank you 🙌🏾🙌🏾🙌🏾 To all those going through rehabilitation phase .. follow these exercises and you will be running in a few months.

[@dang.732]

how many times a day and how long each exercise last

[@moshiannie]

OhNaNaNa Lookwhatyoudonestarted Thanks a lot. I broke 3 bones..just now started physical therapy. Thank u for giving me hope

[@juggernautmjae3970]

OhNaNaNa Lookwhatyoudonestarted I just stumbled upon this today...broke my tib and fib also and I was told yesterday that I am weight bearing......so my rehab begins here

[@serenakohgadai246]

Same here. How often should I do the exercises shown in this video?

[@pittlyrical1408]

Nasra k I'm thinking about skipping physical therapy and just do this I mean this is all I'm going to be doing anyways right? I'm out the cast waiting for a boot so I'm ready

[@pebbles9258]

I've been struggling for over a year with stiffness and feeling like I'm just not cracking it. This is my first time doing your exercises and I can feel the difference immediately, it feels like I'm finally unlocking what has been so tight for so long. Thank you so much! I'm definitely going to continue! Stay blessed!

[@quantalor7157]

Pebbles does it hurt ?

[@amtulmussawer]

Glad to find out that these exercises will still help after time has passed since I did not do exercise that religiously after my surgery and removal of pins and nails and now it's stiff and doesn't have that much range of motion as before.

[@nelilexaba5790]

Pebbles I have also been struggling with stiffness 3 months after my surgery I don’t do physio lost my job and medical aid and now u have given me hope that I will be okay by doing these exercises thank you for reassuring me 😊🙏

[@f.k.a1010]

@@nelilexaba5790 Can you update us on your progress?

[@nelilexaba5790]

@@f.k.a1010 Jst saw this now so sorry ..... My progress has been amazing after doing these excersizes daily it has truly helped with stiffness the only way to get rid of stiffness is to push beyond the pain and do the excersizes it takes time bt it all pays off in the end Jst needs patience it’s a hard road hope my answer helps much love from South Africa 🇿🇦 🙏🏽🙏🏽

[@nandobaby87]

This is really helping me. I have been doing this for about 4 weeks, and I have noticed a profound difference in strength. Drawing the alphabet is the hardest for me! Thank you.

[@bdog1991]

I didn't go to rehab for my broken ankle because of insurance reasons. This is the first video I found for diy rehab, and after three days of doing these in the morning, I can already walk much better again. Thanks!!

[@quantalor7157]

Brendon Rosenkranz did you have a fracture or,?

[@caris5743]

This is THE BEST video for when one is rehabbing, once able to bear weight. Very thorough, and you explained how to do this without someone else's help, like 'have someone hold this for you' with the bands, for example. Sometimes we don't have someone to help, or more complicated equipment. This is so simple, yet thorough. Thank you SO MUCH.

[@rebeccamirembe4508]

So amazing ..thanks for all this information and teaching please .. it has helped me alot indeed. May God bless you in all you do .

[@shamspuri2493]

I have been religiously doing these exercises since September post ankle injury and was told by my Doctor last week that I had made an amazing recovery in such a short space of time, given the gravity of the injury. I'd sincerely like to thank you for uploading this video which has changed my life manifold.Great work and stay blessed.!

[@metic3252]

what injury did you have?

[@shamspuri2493]

@@metic3252 I broke my right ankle while cycling and completely broke it. Had to have an ORIF (open reduction internal fixation) during a 6 hour operation with 3 screws and a metal plate inserted inside the ankle area. The cast stayed for 3 months as stitches took a very long time to heal. I'm still not fully recovered but thanks to these exercises I am hopefully treading on that path and I have these exercises to thank for so much improvement in a short space of time.

[@metic3252]

i twisted my ankle playing basketball 2 months ago. i didnt go to hospital i just let it heal by itself. i still looks a little different then the other ankle i dont know if it heal properly

[@shamspuri2493]

@@metic3252 It's better to see a physio or a Medic after such an injury. Healing takes time and patience but the injured ankle will never look the same as it was before, depending on the seriousness of the fracture. You have to aim to make it functional again, according to my physio. The ankle strengthening exercises in this video are really very good.

[@mcognito]

Just acutely re-insured an ankle that had years of NCAA and international wrestling trauma forces applied to it. Hurt it on a mountain and it was bad. Began this routine only a couple of days ago and I can hardly believe the great improvement already! Thanks to our trainer who generously offers this up to those willing to apply themselves! THANK YOU!

[@Aly9315]

Did you do every exercise in the video every day, or did you do the first ones every day for a few days or so and then start doing the ones he said are more advanced after the few days of doing the other ones?

[@devonroper8975]

I severely broke my ankle/fibula. Surgeon said he had to realign the anatomy of my ankle. I've been doing this everyday man this has helped me a lot!

[@jeremiahturner3383]

Devon Roper same

[@Outsider_aa]

I was wondering how many times per week does this need to be done, thanks to your post now I know it can be done every day. Thanks!

[@sydneyleigh8184]

Same but with my tibia

[@madubzzzz]

I just got the boot yesterday after having surgery May 29th and being in a cast since, how long after being in the boot did you began these exercises? My dr said to slowly start trying to move it but not to apply pressure by walking yet.

[@kimmiecatluvinwilson2139]

Hence the open reduction part.

[@prettyboyrob6835]

Bro your intro or welcome seems really special to all of us watching, It’s very kind, shows a good person that you are! And what you are showing is from heart!!

[@lauraaskelin981]

142 days in a cast. Just started rehab. Allowed to be out of my boot for an hour a day to do a couple of these exercises. It's REALLY nice to have the video to watch. I'm Starting with the alphabet one. And I am working on just keeping my bare foot on the floor (get dizzy when it touches the floor). Thanks for making something I can keep coming back to for visual instruction!

[@yuqiujiang8456]

had sprain ankle half a year ago, the pain never goes away since then. Tried this the first time today, guess what, the pain is gone!!!I cannot thank you more, I will keep practicing this from now on. Thank you so much!

[@78swats]

Did these exercises fix the pain? I had a ankle sprain and one of the ligaments is stretched, and that causes chronic pain. I had to give up running. Let me know how it went for you. Thank you.

[@AngelicSquid]

I broke my ankle/leg 4 months ago and had surgery. I now am able to walk again without crutches or a boot. I'm going to try a lot of these exercises out! Thanks for the video!

[@stevica94]

+AngelicSquid hey ,if anyone else wants to uncover symptoms ankle pain try Jaffacter Sprained Ankle Coach (Have a quick look on google cant remember the place now ) ? Ive heard some great things about it and my brother in law got cool results with it.

[@kamelaayoubi6290]

Thanks

[@matt24fc]

You're video is going to save my career. I suffered a left fubular fracture 12 weeks ago on a tile roof when I fell. I am a solar technician. I finally came back to work after being medically released today. I have quickly realized that I have no strength in the foot. I am barely able to complete a heal lift. My job is very physical and I have always relied on my excellent balance and strong and flexible ankles. I feel it is all gone and am worried I will never be right. My dr released me with zero PT or even direction. He looked at my xray and said its perfect you can go back to work and that was that. Atrophy is real. Range of motion is much less than the other foot. I am going to follow these exercises religiously, and may do it on both ankles just because, and may keep them a part of mt routine going forward. Regardless of my career. Thankful for youtube, and thankful for this video. Thumbs up my guy!

[@matt24fc]

I will do my best to check back in in the following weeks.

[@paulsimons8388]

Thank you so much for such clear, simple, and safe exercises for every muscle around the ankle!!! I keep on reinjuring my ankles and I can see this is the key to prevention. I had already been doing some of these, but this series seems very complete. Hopefully no more injuries from tennis, unclipping from my road bike, etc. THANK YOU, THANK YOU, THANK YOU!!!

[@m.taylor]

I broke my foot and found these exercises sporadically from different sources so it is nice to see it all shown here for a comprehensive toe-foot flex program. My toes and foot are still stiff two months post-cast removal that I perform these exercises daily and pray to be able to resume walking normally without a crutch, and rolling through the foot naturallly, and eventually getting back to sports. 🙏

[@jayhampton25]

thank you for the video. I broke my ankle during football season, and this video helped me alot during my recovery

[@wellkihealth]

+jevauhn25 hampton We are glad this helped!

[@attilathehun9401]

+FlexWell how often you should do this program on daily base?

[@deyanstoykov7729]

+jevauhn25 hampton hi everyone ,if anyone else is searching for ligament sprain treatment try Moorack Fast Ankle Miracle (do a google search ) ? Ive heard some unbelievable things about it and my friend got excellent results with it.

[@nikolatalapence7147]

+jevauhn25 hampton hi everyone ,if anyone else wants to uncover ankle injury symptoms try Jaffacter Sprained Ankle Coach (do a search on google ) ? Ive heard some amazing things about it and my buddy got excellent results with it.

[@brunolovesmusic]

aye me too turn up

[@x8rswolf745]

Finally after long 8 months of struggle, I came across this video and certainly it helped me to recover faster. Thanks for this excellent effort ❤

[@ResilientPhoenix512]

Just wanted to say that I was immediately able to walk better after this series of exercises. Highly recommended.

[@mimisat7996]

What do you mean by immediately?

[@sonjche]

You are my savior! I broke my ankle 2 months ago. I was told to go to physio therapist. However they are always overcrowded, long time waiting for your turn. I was lucky to open youtube and you are the first I saw with exercises that DO HELP! I am doing them twice a day and I follow your instructions carefully. It is already my routine in the morning and in the evening before sleep. Once again, great exercises! Thank you so much!!!

[@soul76can]

These are great. I like how he starts with very light and minimal range of motion exercises and gradually progresses to the more advance exercises.

[@joyous8248]

Recovering from my right leg fibula / ankle fracture surgery .. plates & screws .. starting PT tomorrow.. .. .. but struggling 😔 but will get there .. ty for video

[@achintalagh2903]

i must appreciate your hard work man because only because of your help and tips now i can be sure that my ankle will be better soon .I'm having this injury from last 3 weeks and now i was really tiered by taking rest and not going anywhere and i'm glad that i found this video thanks once again!!!

[@irenekoshy]

Great exercises. Helped a lot. Thank you

[@atharvapawar7]

It's 3 months since I twisted my ankle. I am missing football so much rn can't wait to play again and yeah just wanted to let you know this video helped me . Thank you !! Edit : I'm fit now but it's corona time 🤷🏻‍♂️ Life sucks

[@shaheenahmd3712]

Hello

[@theBarkingshark]

couldn't believe how much these helped almost immediately. will keep in mind what you said about continuing to do exercises long term not just at first. coming back from a broken fib/tib. thank you for this video!

[@dianavalencia35]

Thank you very much for this great ankle rehab routine! I sprained my ankle running and I'm looking for ways to make it heal faster. I just finished my the first session. My ankle and lower leg muscles are feeling the work, but I am already feeling an increase in mobility and flexibility! 😊

[@patuska1005]

Thank you for your video 😊my ankle is getting so much better with this exercises

[@gillianstewart8442]

Recovering from a trimalleolar fracture and dislocation. These exercises are excellent.

[@dartelier5727]

Thank you! Thank you! Thank you!!!!! I broke my ankle (3 bones) 5 weeks ago. As soon as I am ok to start rehabilitation exercises, I'll definitely follow your routine! You rock!!!!

[@FhargaZ]

I had a sprained ankle, i was a little worried because in eversion i was still feeling pain after a run , trekking or snowboard. After several excercises like the ones the doctor told me and the ones in your video i can reach almost to the end of the movement in my ankle without pain, thanks for the video ;)

[@wellkihealth]

thanks for watching!

[@ahmedshettima9226]

How long did it take you?? I’m Currently about to jump on recovery

[@dannyp6276]

Thank you so much I immediately felt a difference you’re a true lifesaver I need to be more people like you on KZbin

[@christianjudeduran6994]

Thanks for the help, you're an Amazing man, keep it up bro, because ur helping a lot of people.

[@mcognito]

&Aly, did all of them but some were not as well as the others. Good luck. btw, this is now 4 years from my comment and you reminded me to do some of this again! 😊

[@shoshanasmith7590]

I cracked two bones in my ankle one month ago and was bedridden with crutches and a medical boot for one month. Although the Bones have healed I'm able to stand on my recovering foot but the muscles surrounding the previously cracked ankle are very sore. When practicing the exercises and techniques displayed in your video I was able to feel less pain and more Mobility when walking. I will continue to practice these exercises for the next 3 weeks until my pain has subsided thank you for this video I found it very helpful. 👏🏾👍🏾💖

[@edinhot7112]

I can say the exercises are super helpful!! I fully recovered in 2 weeks with these exercises!! Strongly recommending!!

[@horyshet5810]

Yo dude. How many times a day u did this?

[@m.a320]

how many times have you done this???

[@m.a320]

@Edin Hot

[@vault1021]

Take a shot everytime he says: "Hey there welcome back to Wellki's ankle mobility series"

[@sexcannonmusic284]

I died after one shot , de fuk did i drink

[@BawlzMahoney]

Get hammered by drinking O’Douls playing that game

[@ironically7561]

I be drunk

[@jedsadawittayawaragul6213]

This is helpful video. Thanks a lot

[@LuminosoDePuebla]

This video is helping me with my Family Nurse Practitioner health assessment class

[@kanjanaiyer]

Great video 👏🏻simple and very effective. Thank you so much for uploading helpful video🙏

[@MadKillerOKJ]

I had an accident with my ankle which caused a Grade 3 Sprain, aka known as a 'high grade sprain'. Since I am a footballer, I have to do strengthening and balancing exercises to get back on the field. This video is the most helpful video I could ever find.

[@ghaidad5998]

How are you doing now?

[@78swats]

Did these exercises fix the pain? I had a ankle sprain and one of the ligaments is stretched, and that causes chronic pain. I had to give up running. Let me know how it went for you. Thank you.

[@khanscombe619]

Blooming brilliant Jeff. Like the full demonstration w/ excellent walk through. After a long hospital stay I needed more out patient therapy & remembered your tips. (:

[@ColoredMud]

I'm going to do these everyday, twice a day. I sprained my ankle two years ago and it still hurts (along with both hips). I was told by my podiatrist to strengthen my ankle so hopefully this will help. :)

[@oKrazzer]

MyArtJourney hey man, I have the same problem as you! 2 years later my ankle hurts whenever I play soccer, volley or just run. Did the exercises work?

[@ColoredMud]

Iverton Lima Well I'm combining them with some exercises given to me from my physical therapist and yes, my condition is slowly improving. :) If you haven't been to physical therapy I would highly recommend it, they give you the exact treatment and exercises for your specific needs. :)

[@eurusirius]

Same problem. Sprained my both ankles in 2011 and I was okay for years. This year I felt pain in my legs on September, one is worst than the other. I went into a first physical therapy and I still had pain. I went to a more experienced doctor and he told me I still got to do the physical therapy. I am doing it again in an other center. I am improving slowly. The therapists told me the legs should works in balance, like one leg takes the weight over the other. I am working this right now. I think that these exercices are very helpful. Because it's all about working the ankle muscles. It has been months I sit a lot a part of going to the physical therapy, so I am really looking forward to become better. I really think this is a good video.

[@angelcabrera7138]

I have spent months studying relieving pain naturally and discovered a great resource at Jasontas remedy tactic (look it up on google)

[@almondpeach5032]

hi everyone ,if anyone else is searching for chronic sprained ankle try Jaffacter Sprained Ankle Coach (just google it ) ? Ive heard some amazing things about it and my neighbor got amazing success with it.

[@raquelrios2591]

I am so relieved that I came across your video. Thank you for sharing these exercises. Back in 2014 I was in a bad car crash. I dislocated my right ankle, along with torn ligaments and tendons. I broke my left ankle, leaving me with a plate and 8 screws inside. I have the most difficult times with my right ankle. Leaving me hopeless 😩 This year has been the toughest, a pain rate sometimes at a 7. I use to be a jogger but my doctors told me that it’s best not to do too much since my ankle’s have aged due to the accident. Reviewing your video, my right ankle has released so much pressure and pain. At the end I felt minty, with a cool sensation inside my ankle. My pain rate at the end came down to a 3. I meditated and practiced breathing techniques along the way. Thank you again. I will be using this as an everyday exercise for my injured ankles. 🙏

[@helloagain4546]

Hey, Im no a pro but I I am a keen amateur (football [soccer...rr]) and I can verify these are truely the best exercises, and the bloke explains em perfectly. Many phisios will just tell you "Do band resistence shit", or "do heel raises", "alphabet"... This one though really explains how! Too all you people in panic - chill the fuck out, you found the best video, and pay attention cause subtleties are important! I sprained left ankle Grade 2 once and it hasn't reoccurred. Now I have a less severe one on the other foot as a result of a savage tackle lol (not the common roll-over ).. After watching this video again I realise how good it is. Take note of more or less everything he says, and do all the exercises. Of course if you are still feeling discomfort while doing the exercises you can do less repetitions than he says and gradually go up. Remember rehab should be pain free, doctors who say "it's ok if it hurts" are idiots. Do the exercises slowly and calmly, otherwise they are less effective... also too slow isn't good, he exemplifies a good tempo and attitude IMO. Breath chill youll be fine.

[@Outsider_aa]

thank you for posting this, I sprained my ankle and also play soccer, it's impossible to play like that

[@ahmedyounes8708]

HelloAgain i had 3rd degrees internal sprain and it keep reoccuring almost in every football game😕

[@kartiksingh7431]

I'm kind offer late replying to your comment cause I just had an ankle sprain/ ligament tear. It's been 6 month. I did it while playing soccer, I'm a defender, get the idea haha. I've got stiffness in my ankle and when I play, it hurts. Is the stiffness and the hurt in the ankle normal?

[@78swats]

Did these exercises fix the pain? I had a ankle sprain and one of the ligaments is stretched, and that causes chronic pain. I had to give up running. Let me know how it went for you. Thank you.

[@helloagain4546]

@@78swats The sprain never recurred! I do like to do balance exercises still like the unstable things you try to do squats on.. and also 1 leg stuff on those things... just a pre-emptive or (however you write that) measure. All good bros!

[@mnz145]

Great video, excellent exercises but only one very important thing is not clear, how many weeks after surgery can / should you start?

[@ahmedabdoahmed6028]

I can't thank you much it really helped Twisting your ankle is a big issue these days

[@lisbethqk8923]

Thanks so much for this video. Done this for only two days and I'm starting to feel the difference already!

[@PantherFNQ]

Anyone else watching with a twisted ankle

[@mimisat7996]

😭

[@PantherFNQ]

@@mimisat7996 poor u I remember having 1

[@mimisat7996]

yeah it really sucks i can't even go to college and im scared its gonna take forever to recover

[@sassykat2000]

Watching week 7 of a double break and a chip in my ankle.. I'm finally having very little pain and only on occasion; extremely nervous because it's been immobile and I have lost A LOT of flexibility.. 😔 I'm going to do the exercises I can do but I'm wondering Can it get back to normal? * SIGH *

[@sassykat2000]

@@mimisat7996 Same! I broke mine the week before classes started and had to take the semester off! Thank you for your post. I'm so glad I'm not the only one! I was feeling as if I was having more difficulty than anyone else because just getting around my house was such an arduous task. I'm relatively pain free now and it's weight bearing finally. However it's nowhere near healed enough to walk on it like normal and I'm anxious about it.

[@monalisagonzales2358]

Thanks for this video..i've been doing this exercises for three days..im so amazed with the results! hoping for my fast recovery 😊❤️

[@T3LLAOfficial]

Wow! He's handsome. I trust him with my ankle!

[@avndncl1188]

Wtf

[@xrxvenge8552]

Mars The Entertainer

[@najibcasa2745]

There are a few components to relieving pain at home. One resource I found which succeeds in merging these is the Jasontas remedy tactic (google it if you're interested) without a doubt the best resource i've seen. look at the interesting info .

[@babyjunain7609]

Mars Ryder lol

[@Giesela0815]

Thats as shallow as it gets...

[@balatsu1]

I'm having gradual improvement in both my ankles and knees. This video works the knees inadvertently.

[@TheMayneLine]

Very good. I like the way he does a movement and then cuts out to let you do it. Well edited. Regarding his plugging his company, we are paying nothing. He is allowed to plug his company😀 Excellent video.

[@LeNaInLoVe]

Greetings from Northern Norway! Thank you times a million for posting this. FINALLY I FOUND A GOOD REHABVID for my CHALLENGE. I literally walked into nothing last april, when I stepped out into a staircase with no stairs. Crushed right heelbone, sucsessfull operation, 10 screws and 1 plate, fractured anklebone, and a vertebra. weekly checkups at local hospital did not work out as planned, got inflamation in wounds, and 2-3 mnths recovery went to 4 mnths in a row in hospitals, 14 operations within 5 weeks. Result a sickle shaped heelbone, and a suralis transplantation. Started learning how to walk again in february march this year, and have had slow recovery curve. Can walk now, but need insoles and cannot walk barefoot, uneven bone structure under heal/foot. It has been frustrating months for a girl that has used physical training as medicine for severe asthma. Didn't get physiotherapist until January this year, but and the focus has been tactile movements, and little training. Sooo I've been lacking specific exercises on heel joints... things to do at home without supervision,, things to do without the hassle of getting out of the house and to a gym. I will let you know the progress! YEAY!! o/

[@patriciasmith4137]

I broke my ankle 3 months ago and it's still no doing well. I lost my job and insurance and can't afford the out of pocket physical therapy cost of 150 three times a week. I'm really worried because my ankle is still swollen and stiff. I tumble when I put full weight on it when I walk. It also will not flex all the way forward. I started these today, the ones that I could do, and I can see a difference already. I will be doing these daily. Thanks

[@McNation23]

Patricia Smith How’s your ankle now?

[@BluDrop5]

Try to soak it in Epsom salt. It helps reduce the swelling.

[@yufes8660]

the legend says he's still there saying '' Hey there welcome back to welki's ankle mobility series for rehab and strengthening exercices for the ankle joints ''

[@COMINCON]

🤣🤣🤣🤣🤣🤣

[@floraflynn1131]

Just had plaster cast off after 6 weeks. Now have a high tech boot on. Will be doing these religiously. Very grateful. Hospital did not offer physio.

[@MatthewCSHughes]

Cheers Bro! This is epic! Going to put this in my daily routine ;). Hope you're well

[@Pantomine123]

The most welcoming Chanel on KZbin

[@KimmysKitchenandGarden]

It's been 5 years since I sprained my ankle I've just been don't this and it really hurt after the first few exercises I stopped half way and now my ankle is tingling it feels amazing.. Its been swollen for years it feels like the bloods going back there or something lol I'm going to try and do this everyday I might get back to normal one day :) thank you (better advice then my doctor ever have me!)

[@Rosekushhh]

Honestly same exact story!!!! thanks for the motivation I’ll keep trying till i feel the amazing tingle 😂😩

[@78swats]

Did these exercises fix the pain? I had a ankle sprain and one of the ligaments is stretched, and that causes chronic pain. I had to give up running. Let me know how it went for you. Thank you.

[@cn-pr4qm]

Im 61 and its 3 months on from trimalleolar orif surgery.2 plates and 13 screws. I was looking for clear exercises and I've found it..thanks

[@Super112894]

Almost 5 months from a trimalleolarfracture and I just started these today. I hope they help.

[@sweetpsalms119]

@@Super112894 how has your recovery been since you commented? I have a plate and 7 screws holding my fibula together. In a wheelchair and cant walk on it. But the doc just cleared me for physical therapy. Watched this and theres no way i can do most of these right now! Super nervous!

[@shrutimakwana7722]

You are God sent angel. Can't tell you what this video means to me... thank you is what I can say.... 😢:-)

[@harvinderdhillon1325]

Shruti Makwana good

[@tabatabv8481]

Shruti Makwana domo arigato Mr.Roboto

[@CandyFloss162010]

Best video on this I’ve found. I had an ORIF ankle surgery 3 weeks ago, finally in a boot and was told to do circles and wiggle my toes but no other specific exercises. This is great and I’ve noticed a difference in how I’m able to move my foot already.

[@Alex_1729]

Whoever was filming needs a few beers less.

[@FelipeElGatoBustamanteRenda]

lol...Man , Once the motion sickness wore off I thought the same thing.

[@JKshandle]

I used this info 3 years ago when I broke my right ankle. This time I broke my left. So thankful for this video!

[@AnxietyAddict]

Should you do these on both feet so that one side doesn’t become stronger than the other and you become unbalanced?

[@ChelseaMoors]

Omg i just did this one time and i already feel the difference!! Thanks alot.. gonna be doing this untill my ankle recovers.

[@anudaribaterdene2974]

Thank you for the video. I've injured my ankle 2 weeks ago and it's still little swollen. Can I do this exercise with swollen ankle?

[@OmarTribis]

He gets more energetic every time he welcomes us to the video

[@Vineeth_Lifestyle]

Except for the welcome back part, everything is great

[@kenrutherford1109]

What's bad about the welcome back part?

[@Vineeth_Lifestyle]

@@kenrutherford1109 Repetitive and annoying

[@kimk8869]

Great video. I just had ankle surgery. I’m glad I came across your video to help me rehabilitate my ankle! 😀

[@michellejohnny1able]

am I he only one who think its annoying everytime he goes "hello welcome back....." just get to it geezz..other than that I love it

[@EstaDePiPi]

Lmfao same here man

[@cecysnyder]

it's so you can stop the video and do the exercise and then restart. I liked it.

[@robinsumnerthefamp7363]

grow up thats the way they start each video its like more than one videos put together

[@ciaoitsdiana]

no, twins

[@joshllegado1156]

😂

[@ulrichstarke8830]

Thank you so much for this video!! I was training for a marathon and I hurt my ankle. After a week of rest I found your video and did the excersizes. I felt the difference IMMEDIATELY!!! Perfect!!

[@JetsetUnited]

Does it matter if I do the alphabet in uppercase or lowercase letters? Lol just kidding, your video sir was very helpful and thank you for showing us on how to get our ankles back to health!!

[@adellelopes1242]

I think this is going to be my ankle savior, thanks so much.

[@nique1239]

Guys these stretches are good for little ankle sprains but if u have just come back from a severe ankle fracture like me then go and see your local physio as they can examine your ankle and give u individual stretches to suit u

[@quantalor7157]

Nique 123 I swear we need more ppl like u in the world

[@mounakairouani8576]

Thank you for sharing these exercises!So helpful!I've had an ORIF surgery and cast for trimalleolar dislocated fracture 7weeks ago.I still struggling to walk with crunches and suffer from limping.I'm so grateful if you can post exercises to cope with it.Thank you very much and I hope speed recovery to all of you!

[@valermink]

When he did the toe tap-piano exercise, my fourth toe on my second-time injured left ankle, wouldn't really "play the piano", it would "play" with the third toe, not by itself...if any of that makes sense

[@sunnyday6783]

Thanks for your detail ankle exercise. You know, It really worked for my ankle hurt.

[@nocturnallyinsane]

I'm in physical therapy at the moment. The only thing I found that I gained from it was just a little more flexibility. Otherwise I feel like I can't move my ankle a 100% normal. Feels like it gets caught or something and if I try to extend it forward(point toes/ankle straight), there's a lot of pain in the joint. If I squat on it, I get terrible pain in the joint again but on the outside. They put me on a balancing board doing clockwise motions. Sitting I can do without pain. Standing on it causes a lot of pain. They applied tape to my ankle this time and it seems to help but not without pain. I can actually almost point my toe forward without much pain. So I'm not sure what's going on here. They won't give me an answer.

[@helloagain4546]

I have heard of these PT's who throw exercises prematurely at patients. You should NOT feel pain. "terrible pain" is something you just don't want at all. These things that cause terrible pain - stop em. And don't check to see if they are better every now and then, or if they healed - just quit those activities completely and resist checking on the status. It's hard but you have to. This vid is great, watch it carefully do exactly as he says in terms of order, pace, and general idea of reps (less could work too, focus on feeling like it's difficult but without pain, once you get stronger you will need to do more). If something is painful but does feel right maybe reduce the range of motion until you find a range that is pain free. Ankles heal gradually and it can take like 2-5 months, but then it can go back to being 100% fine. If you lose patience you may have chronic pain. Also use a roll (google "BlackRoll") to release your ALL leg muscles - very helpful. People think it takes a week or two - WRONG. It may take shorter if you are a pro athlete and you are very strong all around, if you have a PT team that works with you daily and if you have a good intuition on balancing the challenging aspects of rehab with rest. Most people don't have any of those things, so accept it may take 4 months. If you will and change your mindset to gradual pain free rehab you will make the process more effective and shorten it. Stay positive and calm.

[@nocturnallyinsane]

HelloAgain Thanks for the advice! I'll try these exercises instead of the ones they told me to do. I was actually in really good physical shape until I fell on my knee then sprained my ankle a few months after that in March. Sprained it again in September because my joint won't balance properly. They examined my ankle again and said I more than likely either overstretched my tendons badly or tore them. They mentioned surgery as a fix since my pain isn't getting better.

[@jeremiahturner3383]

nocturnallyinsane Thank you for taking the time out to write this!

[@ib3scope]

Hi, sorry this is late, only found the video recently, but check out a Gonstead trained physcial therapist/chiropractor, they do amazing work on ankles.

[@matteach2]

I have one of those fitness bands and now that you have shown me how to use it properly my ankles will be strengthened and rehabilitated. Thanks for your help I am already feeling much better.

[@MrSk8ingrules]

why does he keep saying welcome back!!!!!!!!!! IT IS ONLY ONE VIDEO!!!

[@willn3403]

He probably expects you to pause it go do the exercise then come back to the video, I was wondering the same thing lol

[@Siggy4844]

+MrSk8ingrules , it's a compilation of several short 1 minute videos. You can look those up on KZbin as well. It's easier to have them all combined though.

[@MrSk8ingrules]

Siggy Mueller yea but he needs to edit the welcome back part out, lol

[@quantalor7157]

w/Mason .Forgey it’s called taking a break

[@silvernomad5]

Thanks for the clear, concise instruction- these are the most helpful exercise instructions I've found in starting to rehab my own ankle from a break.

[@clementpoiret8068]

hi , i just got a bad sprain 3 weeks ago and i started rehab just this week , thank you for taking the time to make such an efficient and helpful video , God bless :)

[@kenmen13]

thnx very much man! I'm from holland, and I appreicate your effort! keep the goodstuff up!!

[@wellkihealth]

Kenmen Thanks! Are there any exercises or areas you are looking to learn moree about? We may be able to make some new content for you!

[@kenmen13]

Wellki hmm, I don't know if you have any expiernces with the back. I would like to see a video about excires you can do if you have a hernia or ischias problemes. And I have some questions, 1. When you are doing these exercises, do you only do the exercises on the damaged ankle or do you do it to the damaged one and the good one. Cause I've seen therapist say when you strengthen the ankle they usualy say do it to the other foot too. Why is that? 2.In your vid you say to repeat the exercises, but how many sets. Like do the excirces 10 seconds 10 times and how many sets? 3.How long do you think an average person needs to do this to see a change? I noticed When I felt change in the strenght and mobility of the ankle and when I stopped to do the excires, in a few weeks I had problems again. Do you advice even when you feel diffrents in your ankle to keep doing them? and If so howlong do you think It will take for someone to stop using excires without fall back? p.s maybe some more excirse videos for the ankle. Sorry for my English, Normally it's alot better. xD thank you!!

[@wellkihealth]

Kenmen I would definitely recommend exercising both ankles, just to begin forming movement patterns with both feet -- and to pay attention to any inconsistencies (balance/strength) once you've healed fully. When you're doing these exercises, yes, you would want to hold the pose for 10 seconds, then repeat for a total of 10 times, or sets. Generally speaking, at least from my experience, it takes about a week or two to gain strength back -- but you shouldn't stop there! Once you're pain-free, that's actually just the beginning. Continue doing these exercises on a daily basis, that way you're to prevent any future injuries, pain, or discomfort -- as you had stated you've experienced. Your body needs constant maintenance, like a car, to feel its optimal best, so make sure to treat it right! Thanks for the comment!

[@lavallycreations]

I'm off work do to a broken ankle. I just recently saw the doctor whom said they have to APPROVE physical therapy. . (ah excuse me) so I'm not waiting for them. I am so happy to have found your video..I will post my progress in weeks to come . thanks again for the vid..

[@amanda121085]

I've been looking for videos on this topic since I severely sprained my ankle 5 weeks ago and this is by far the best video I have seen on this topic. You give easy to follow instructions in a well lit environment and best of all explain what each exercise will help with. Thank you for taking the time to create this video.

[@toniaak1724]

Hi, just wondering how long did it take you before you could walk again? Im asking because 5 days ago I sprained my ankle and Im looking forward to getting back to were I was

[@donaqerkini2124]

Tonia AK - You sprained your ankle 1 year ago and I sprained my ankle last month now Im out of cast,how long did it take you to walk again and did you do this exercise ?

[@78swats]

Did these exercises fix the pain? I had a ankle sprain and one of the ligaments is stretched, and that causes chronic pain. I had to give up running. Let me know how it went for you. Thank you.

[@cecysnyder]

I broke my ankle 8 weeks ago, out of the cast two weeks ago and I don't have a physical therapist yet. These exercises are great - thank you!

[@donaqerkini2124]

Cecilia Snyder How long did you do this exercise because Im out of thr cast 1 week ago and I want to start doing this exercise too.

[@jennwilliams1885]

I transitioned over to an air cast yesterday after spending over 6 weeks in a boot cast. Broke my ankle hiking. Although I start PT next week, I will be following your exercise program today. I’m so ready to get back to normal activities.

[@abhinavgulati807]

this really helped me.. thanxx.. i play soccer and for last 2-3 years I've been getting ankle sprains after every 2-3 month and now my ankle seems to get stronger and I'm more confident while playing.

[@versailleschick1994]

I fractured my ankle one month ago (I slipped on some mud while I was walking at the park). I had surgery on it, and I'm feeling much better. I had my cast and stitches removed. I'll be on crutches for three more weeks. I will definitely be doing your exercises while I recover. Thanks for posting your video :)

[@donaqerkini2124]

versailleschick Did this help you? I removed my cast too 1 week ago and I am not sure if this exercise will help me or not.

[@vstags]

Just what I was looking for. Went down like a ton o bricks 29 days ago and can finally work on some rehab exercises. Thanks very much!! Also, working both ankles to stay uniform

[@clarissiaflores3234]

Thank you!!! Recovering from a navicular avulsion fracture...helps tremendously!

[@nathaliekovacs6364]

I was in a car accident n I broke my ankle pretty badly in a few places my surgeon said it was a disaster.. took him 2 hours to finish surgery n I might need another depending on my recovery.. June 3rd will make a month since my surgery and I’m terrified that I won’t be able to dance again.. I will save this video and do my exercises once I’m able to! Thank you for this! I loved it! P.s. super handsome!

[@jaysheth898]

Had ankle reconstruction and these are really helpful