Chronic Ankle Instability Rehab and Ankle Sprain Therapy - Bulletproof Ankles -

0:00
0:09 Controlled Articular Rotations (CARS)
1:26 Ankle Isometrics
2:21 Single Leg Deadlifts
4:34 Supination Curtsy (Bowlers Squats)
6:05 Triplantar Ankle Mobilization
7:48 Toe Yoga
10:25 Butterfly Squats
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This is a video that I put together for a trail running company, but I thought it was super valuable for more people to see, so here it is!
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Thank you for watching this video. I hope that you keep up with the videos I post on the channel, subscribe, and share your learnings with those that need to hear it. Let’s make some real change and figure out what optimized health and performance really are!
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Dr. Beau Beard is a sports chiropractor, masters in sports rehab and strength & conditioning coach. He is truly passionate about unlocking every person’s potential that he comes in contact with. His areas of deep work include breath work, neurodevelopment disorders, and healthcare triage systems.
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Dr. Beau and Sloan Beard founded The FARM: Functional Athletic Rehabilitation & Movement in 2013. When not in the clinic Dr. Beard is teaching around the world, helping guide others to health in the outdoors.a
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Follow Me Online Here:
Instagram: / drbeaubeard
Facebook: / drbeaurbeard
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Website: www.chirofarm.com
Twitter: / drbeaubeard
Medium: / drbeaubeard

[@ritikgautam5497]

After 6 months of consistent routine of doing all these exercises twice a day i have finally got back to my 90% strength .i thankyou with all my heart.guys be consistent my case was very severe but i m back to 90% it caused me great deal of pain and setbacks but eventually i knew i will make it and so will you guys!!!

[@chirofarm]

Great job!

[@Sawizzard]

you're a genius. all I've learned about ankles in the past 5 years, you manage to sum up in these 10 minutes. Big thanks!

[@chirofarm]

Haha thanks!

[@jackmaguire8074]

@Neil Knox weird that both of your accounts were made 1 month ago. Scammers

[@bojelotiroyakgosi]

I had a bad ankle sprain 2 years ago that doctors and physical therapists have struggled with. I recently started working out to get back my athleticism as I am a basketball player and want to get back into shape . This took pain away from my posterior tibial tendon (which is the problem area immediately) . Thank you so much I can continue my quest 💯❤️👊🏾

[@GeoAce777]

the mortar and pestle analogy was the best aspect of your vid. I'm on week 8 of a Grade 2 and I'm still trying to get up to that next level. die hard trail runner here, thx

[@radiationrising]

I learned soooo much from this video! I'm a Pilates instructor, personal trainer, rowing coach... and also have recovered form several ankle injuries over the years... best video ever! I think it helps that you're so hot, too!

[@chirofarm]

Haha thanks!

[@beanindividual4000]

Take a pill.

[@honestlee9921]

I've rolled my ankle many times from years of doing boxing. It's been really bumming me out because my ankles have started to become a liability. Great video. I'm gonna try all these things!

[@honestlee9921]

One month later. Just an update. I've been doing the ankle circles (plus ankle alphabet) and the balance training. and so far I've found its helped quite a bit. I'm gonna try to move onto more exercises

[@mikematsumoto8803]

@@honestlee9921 please keep us updated

[@TheGreatWasian_]

@@honestlee9921 I’ve sprained my left ankle skateboarding 4 times and I’m only 18 my ankle is so shitty lmao

[@supercooldude824]

@@TheGreatWasian_ bro same

[@supercooldude824]

@@honestlee9921 how is your ankle now?

[@lewishead8755]

You have just blown my mind about ankle mobility/stability! I have tried to understand it and thought I had a pretty good idea but I have just learnt so much with many things to take back to my clients! Amazing Thank you!

[@lucyneil6305]

Thank you SO so much. This has been x10 more useful than any exercises my physio gave me!

[@leah492]

This was extremely informative. I am 3 months out of a boot after a severe ankle injury and still struggling greatly with balance and some swelling / pain. You explained what not to do and why it's important to have good balance. Going to add some of these in to my daily exercises. I also have a history of foot sprains on my other foot, so I think both ankles will benefit from these.

[@m.taylor]

A little while ago I got out of a cast for a foot fracture but the many weeks of immobilization stiffened my foot, ankle and lower leg, so some of these exercises will be helpful. My PT assigned me to a kinesiologist who didn't give me many exercises to progress. She only gave me the basics of rolling the ankle and foot adduction/abduction using a theraband.

[@meetthemasters754]

Best ankle rehab video I've seen on YT!

[@carlosc9]

Hey man!! This is great. I had an ankle injury while playing football (soccer) and have been doing my own rehab. Thank you!

[@finn9000]

I had a minor sprain that I never did anything for and got gradually worse in February, still in pain now when I put weight on it so I'm getting an MRI in 2 weeks, I'll see if I can treat it before with exercise ehehe, thanks so much

[@SlicedSlappy]

Update on this? I’m in a similar boat waiting on an MRI

[@singerstorm29]

Thank you. Thank you. Thank you. Tore the ligaments clean on either side of my ankle. Docs never gave me any therapy advice for how to rehab. I’ve been struggling to figure it out myself for two months before I came across this video. It’s a life saver! Thank you!

[@chirofarm]

Glad to hear that it’s helping!

[@theberlandis6174]

Same thing happened to me! Doctors and PT did nothing for me. They didn’t properly treat me. I’m grateful for this video!!!

[@itsveeo]

How’s your ankle now?

[@barurabova4703]

I feel like giving you a hug. Thank you so much for this video! It's really helpful.

[@Sofia-zc7gg]

This was unexpectedly great 👍 best I've seen so far

[@ChocolateApricots]

Haven’t tried the exercises yet, but will. Sprained my right ankle two years ago and even after PT have constant flare ups on outer right side running down into foot and baby toe. Thank you for posting! 🌹

[@Hamborghini_1]

these are all great. thank you so much for posting...i needed this.

[@Socks53]

Thanks so much for this wonderful and detailed video. I've been doing these exercises daily and my ankle pain has gone away. Your explanation is wonderful and easy to follow. Thanks again.

[@pammigill8098]

U r so smart don’t waste any time just getting to the solution for achy ankles thanks so much for helping out

[@tracygrey8781]

Thank you SO much for this range of ankle strengthening exercises, by far the most comprehensive & efficient video I've come across! Also the preventative exercises are gold! I'll be using these exercise in my routine! Thanks again 😄

[@MattOriginalP]

Good stuff. I'm 4 weeks out of brostrum surgery and quadratic scope and just started walking and self-rehabbing. These will help me gain my mobility back big-time. I'll check in with progress weekly under this comment

[@MattOriginalP]

9 weeks later. Ankle has recovered ahead of schedule. Not 100% yet, but back on the jiu jitsu mats with about 95% mobility.

[@MattOriginalP]

I'm 100% :) have been for a while

[@Holtza]

Thank you! I have an ankle sprain every other year or so (currently dealing with my worst one yet), and while I have learned how to recover relatively fast from them, I haven't been great with rehab exercises or prevention (evidently...). I'll incorporate these into my exercise routine.

[@tonyrabone4668]

Great rehab and resilience advice for ankles. Definitely going to build these into the routine.

[@chirofarm]

Thanks for watching!

[@Rickles]

I get metatarsal pain when I run. Podiatrist just offered me insoles, no rehab. I'm worried about the idea of standing on a lacross ball irritating it more but I'm going to start slow with a table to reduce the load. I can't imagine two minutes. Hoping this can help me feet get tougher. Great video.

[@jayanti2371]

just discovered your channel, you're fantastic. thank you

[@jenniferlfd]

Thank you for this wonderful post! So thorough and comprehensive. As a professional ballet dancer, I have recurring ankle pain and lateral instability. I feel better already having done your compilation of exercises. I am going to do this daily. I have seen so many professionals for this and your work is the best! 🙏🏼🙏🏼🙏🏼

[@chirofarm]

Glad you're finding value in the vids!

[@tumblehumble2398]

Wow, truly blown away by your depth of understanding and humility.. How would I ask you specific questions about my ankle problem? I'm so tired of useless public health 'physio-therapists' ... Will be trying all of these stability exercises anyway ;) x

[@chirofarm]

Thank you

[@chirofarm]

www.chirofarm.com/virtual-consult

[@ioanamarin3242]

Hi! I wanted to thank you for posting this very helpful video. I had a sprain that wasn't treated properly a few years ago and now my ankle is still unstable. I literally hear the bones ( Joints?) when I do the circle, it cracks so much. I hope these exercises are right for me 😂

[@Baldvamp]

Any change with the cracking?

[@Cutthroatish]

Any update?

[@theberlandis6174]

Same thing happened to me. I sprained it badly 5 years ago and I wasn’t treated properly by physical therapy. Literally was shown 2 stretches and then was told there’s nothing they can do. Unfortunately my ankle is weak and I’m prone to spraining it when I walk on uneven pavement. Really annoying especially now that I’m pregnant. Love people like this guy who actually puts good information out into this world! Sometimes doctors and PTs suck and this is coming from someone who was a nurse for 10 years. Taking our own health into our own hands is something I had to learn over the years. I’m into Homeopathy and Herbalism now and now Bulletproof ankles!!!

[@roundting]

any update

[@ioanamarin3242]

sorry people, I haven't done the routine consistently. It does help when I do it a few days in a row though (which is not very frequent)

[@abhishektodmal1914]

All of these were really good exercises. I've sprained my ankle multiple times and I'm definitely going to be incorporating these in my regime. Thanks so much ! Appreciate it immensely ❤️

[@chirofarm]

Glad you're digging the content!

[@mohamadhussamabdullah8160]

any update>?

[@abhishektodmal1914]

@@mohamadhussamabdullah8160 Ankle is fine now, yes! I'm working on strengthening it every now and then. Hope it holds good! Thanks for asking 🙂

[@exynsp492]

@@abhishektodmal1914 did these exercises work? Or did you do something else

[@abhishektodmal1914]

@@exynsp492 They did work, and continue to do so! They're invaluable:)

[@gohypo]

Thanks for this informative video. I've sprained both my ankles this year and triggered gout flare up as a result. Will definitely add some of these exercises in conjunction to what my physiotherapist has prescribed me.

[@chirofarm]

Glad it helped!

[@Aulig]

That did wonders for me. I honestly thought Id have to live with the ankle pain after stressing it from activities. After just a couple of days its already so much better!

[@chirofarm]

👊

[@kagwangkoh1327]

@@chirofarm one question, how many sets per exercise sir? And should I do it every day?

[@Aulig]

Update: no more ankle pain at all after 2 weeks or so - I occasionally do some of the exercises from the video after workouts.

[@HotKooks]

Great secret pro-tips! 1:43 I've found a rabbit or large squirrel to work best :)

[@lilaburgess7634]

Lol, he couldn't be serious?

[@vaidehiarts]

Also ferrets

[@utkarsh2746]

I thought I heard it wrong lol

[@tspaziovirtuale3615]

Thanks for the most efficient ankle exercise on youtube. I definitely use this Thanks!! (I want to address this I have no ankle problem but for proper squat, the ankle must hold in balance whole body they said(later not to have back injuries) so I want to work on my balance: The reason I give extra information, maybe it helps for your content creation)

[@monetteshuttleworth6539]

Grateful, so helpful. I am ready to advance my rehab and the PT is being shy.

[@emuyouwho20]

Thank you so much for sharing this! I learned a lot and will definitely use this in my clinical setting.

[@tristanelizabethbaidal-ril7730]

Genius!!! Very helpful for ballet dancers

[@chirofarm]

Awesome, thanks for the feedback!

[@omaredgarmaggiolo2072]

Hard to follow the exercises and respect proper form simultaneously, but will try to remember your indications. THANK YOU.

[@jbeezy126]

wow such a good vid. i dont know how anyone could hit dislike on a video like this

[@mtomat007]

Thank you for this. My issue now is that I'm scared of falling again, hence scared of walking. I am doing some gym exercises and in the pool, but again this afternoon my ankle gave away and I was about to fall again crossing the street. I'll try your exercises now. Thank you

[@sendwhat]

Thanks. My ankles are shot. PTTD and Peroneal tendonitis. Go Dawgs! SIU pennant in background!

[@MorningRiser13]

This is good stuff. Just diagnosed with an unstable ankle after yet another ankle sprain along with a bone spur ☹️..

[@lucasostaric9255]

Just make sure the band is a bit lower on the ankle for the mobilizations. Put the foot on an elevated surface to help

[@theberlandis6174]

Thank you so much for this video! I sprained my ankle 5 years ago, went to a PT and they didn’t show me any exercises / just said “there’s not much I can do, you just need to let it heal.” Now I have a weak left ankle that sprains often if I walk on uneven pavement. Now that I’m pregnant…my center of gravity is off and I unfortunately sprained it twice. Thankfully I’m early on in my pregnancy and I’m finally going to put this into my own hands and work on getting bulletproof ankles with your video. Question: if I slightly sprained it yesterday- how soon should I start these exercises?

[@chirofarm]

ASAP

[@jrleon3313]

This is all good for rehab after a broken ankle as well?? I just broke my ankle/leg really bad, got 2 plates 14 screws. Trying to get myself back to normal after I recover. Thanks

[@tabithasantos9809]

Great stuff thank you

[@chirofarm]

Glad you enjoyed it

[@PurpleMomgoose]

Is it possible to get the video split into chapters or a summary list of the exercises in the description maybe?

[@chirofarm]

You can always book a virtual consult if you would like more guidance, thanks for watching!

[@est7694]

Hello, I just sprained my ankle today.. should I wait some time before doing the excercises? When should I start them? In 2 days or in a week? My sprain is really mild, it is one of those sprains that happen subconsciously because the ankle isn't strenghtened. I think it is like grade 1

[@coachian.m]

Thank you. Thank you. Thank you! I will apply this and hope for the best. Until my ankle strengthens, is it a good idea to continue to use an ankle brace when I'm active?

[@chirofarm]

Depends on the severity of the sprain.

[@coachian.m]

@@chirofarm Old injury I have had frequently over my lifetime. It was last injured a year ago

[@jadaanastasia]

Had to listen to it twice "small animal if your out on the trail" lol!

[@aviel3361]

Great video. Great info. Thank you.

[@chirofarm]

Thanks for watching!

[@CODclimber]

Thanks dude

[@boojeboy1]

Can you do these ankle exercises every day, or will that over work the ankles? Can you even overwork the ankles?

[@chirofarm]

No and probably not in this fashion.

[@boojeboy1]

@@chirofarm cool thanks. I have a lot of ankle problems from repeated sprains. Your video is awesome. I even started rowing after seeing your video. I love it! Thanks for your video.

[@chirofarm]

@@boojeboy1 that's awesome!

[@meilstrup1]

toe-yoga 😄 thx for good video.

[@zk3212]

Thank you so much

[@judipaulson9530]

I don’t understand the isometric exercise. Are you trying to plantar flex/rotate against resistance?

[@nicolerw8128]

during the wall Michael Scott move, my toes want to lift up when I want my ankle to bend out! How do I train those babies?

[@marketmonster6055]

if someone can do all movements but can not plantar flex fully what do you think is going on ? happy to send a video

[@chirofarm]

Feel free to set up a virtual consult.

[@chirofarm]

thefarm.janeapp.com/#/discipline/11/treatment/10

[@janettrigwell8851]

When best to start these excercises after an slight ankle sprain? Need to get back to my ultra marathon training. Only been a week. Was getting better but went out for too long walk yesterday and hurting again. Can bare weight on it. Need to run for my sanity.

[@chirofarm]

Immediately

[@janettrigwell8851]

Thankyou.

[@yahyataki6994]

i sprained my ankle for about 2,5 years now, and it's doesn't feel the same since then , will those exercise help to improve my situation ? thank you

[@chirofarm]

Absolutely!

[@HokageKyubiNaruto]

How'd it go? I'm going through pt now

[@SteveTabs645]

Great vid👍🏼 Question I sprain my ankle once a month and it’s been years…Am I at a point of no return and should see a specialist or do you think these exercises will help? Thanks again! 👍🏼🙏🏼

[@chirofarm]

No body is at the point of no return…except Trump. Trump is at the point of no return.

[@SteveTabs645]

Ok sounds good, I’ll give it a try. Appreciate it and Trump appreciates you keeping America great too lol 😉👍🏼✌🏼

[@jacksonbaker5512]

Really enjoyed the video! I have chronic ankle injuries on both sides. Is it okay to feel popping in the ankle joint when doing the first ankle rotation exercise, or is this creating further injury? Thanks!

[@chirofarm]

Totally fine

[@pau4899]

Great vid!

[@ankishaery3206]

There is persistent pain in my ankle and it’s been more than 10 months since I sprained my ankle. It’s a weird sensation I feel nearby lateral ligament. Doctor said i don’t need surgery but it will heal on it’s own. Do you have any recommendation to get rid of the little sensation (pain) I am felling.

[@chirofarm]

www.chirofarm.com/virtual-consult

[@DKC1122]

wud these work for ankle arthritis?

[@alibushati8262]

Hello, i had an ankle sprain almost 5-6 years ago, and didnt treat it quite well. I Still hear the joint when i move my ankle from time to time and sometimes it hurts . Can please anyone advice how long should this be done ? And what about sets any usuall recomnadation ?

[@chirofarm]

You can always set up a virtual consult with Dr. Beau thefarm.janeapp.com/#/virtual-consultation

[@AngelBaezDHS]

Are these good exercises for a cheerleader To strengthen their ankles

[@chirofarm]

They are good for strengthening all ankles...even kankles.

[@pau4899]

Question about the movement with the towel: the point is to try to fight against the immobilization of the foot? So making small movements while in the lock? Thanks!

[@chirofarm]

The towel is to differentiate between tibial and ankle motion.

[@akashtandel292]

Hello,I met with accident on 17th feb 2022 and in xray it showed tissues swelling and the right ankle was swollen real bad but now it’s normal but the swelling is still there not completely healed but there is not one percent also pain please suggest something?

[@chirofarm]

Get an exam from a world-class qualified professional.

[@illuminantedits]

Jokes on you, I have chronic leg and ankle instability.

[@mohamedorayith4626]

3:50 what is this yoga pose called?

[@omaredgarmaggiolo2072]

I find my ankles fall outward on high heels while tango dancing. Which is the best workout for keeping ankle and knee axis and weight inward?

[@chirofarm]

kzbin.info/www/bejne/hGLMXoWkopalq5I

[@bb1039]

work on stability, slow the dance movement, even try do controlled squats in those dance shoes

[@Sk0lzky]

I thought it was called a mortise after the fact it's a dent/hole into which a protruding thing (tenon) goes kek

[@zeusdarkgod7727]

I'm about a week into my ankle sprain. Swelling is gone but pain is still a factor. When should i start performing some of the things in the video, can i start now?

[@chirofarm]

ASAP

[@zeusdarkgod7727]

@@chirofarm thank you so much for the quick response. Will definitely start incorporating into my workouts.

[@Jake-be9ji]

Mine cracks in and out of place with each movement.

[@calisthenicsindia8498]

Happened once while I wrecked my ankle plying football

[@andrewgarcia6682]

I did the cars and honestly my feet kind of hurt, I did it trying not to move the tibial bone to my best but just wanted to give my input on that idk if it’s the best thing to do with bad or weak ankles/Achilles tendons.

[@chirofarm]

thefarm.janeapp.com/#/discipline/11/treatment/10

[@andrewgarcia6682]

@@chirofarm is there any tips or advice you can give me ? at the moment due to my injuries I don’t have the funds to pay for that kind of stuff right now.

[@chirofarm]

@@andrewgarcia6682 that's why I do these videos

[@andrewgarcia6682]

@@chirofarm are these safe to do though with someone who has bad/weak Achilles’ tendons ?

[@andrewgarcia6682]

@@chirofarm I’ve tried toe/calf raises but it brings pain to my Achilles’ tendons. Is there regressed movements or workouts to address that ?

[@Hoop639]

isn't digging your toes in the ground while balancing on 1 leg kinda cheating? Honest question. I find it a way to creat fake balance. I heard Cal dietz making athletes stand with their toes flexed up relying on your arch? I know its different situations but I'm curious on your thoughts.

[@chirofarm]

Have you ever seen a baby lift it's toes up to balance, or any other athlete try to balance without toes? If you cut your big toe off you will have terrible balance. Your foot is your interface with the ground and your muscles are responsible for most of the proprioception in your foot. I don't think I would want to eliminate the use of feedback in order to create better feedback (balance). Cal may know S&C but he don't know balance.

[@Hoop639]

@@chirofarm Thanks for the reply, I get where you are coming from. Its never the best to try to relay someones else's worlds lol so I'm not sure I spoke on his behalf correctly

[@chiko1020]

Did he say a small animal?

[@millie7642]

when doing the 3 movement exercise (7:13) isnt pushing your knee inwards the same as doing knee valgues so bad for your knee?

[@chirofarm]

Millie no movement is inherently bad and if we demonize movement we create fear avoidance and false beliefs. A movement that is painful is when we decide to temporarily eliminate that movement and choose a new strategy. When you lose the ability to move into a position like ‘knee valgus’, when you do get pushed there you’re surely going to get injured. Prepare for the worst, expect the best.

[@millie7642]

@@chirofarm ok thanks for the reply!

[@vinodbajaj3708]

i can't do toe yoga. how to succeed in doing it

[@chirofarm]

Watch a David Goggins video, do your toe yoga and then carry the FUCKIN’ boats!

[@fernandoquiceno]

Hold on. Wait. Did he say use a small animal?! LoL

[@derunsympath]

1:45 i use my cat is that okay?

[@chirofarm]

Depends on what kind of cat it is.

[@derunsympath]

@@chirofarm it is a small cat specifically bred for stretching.

[@williamwells1862]

rowing screwed up my knees

[@chirofarm]

“How” you rowed probably affected your knees.

[@a.blackwater3076]

This is great, but I do need reps and sets, I tend to fuck it up with no clear instructions, please add it

[@chirofarm]

Reps and sets are specific to scenario and person, you can always set up a virtual consult if you want further instruction.

[@sr4lifebaby]

aye steve nash

[@WestieWestie]

Great video but mate, you need to work on your rowing form!

[@PurpleMomgoose]

"a small animal out on a trail" Christ. You're not wrong. But Christ.

[@ES11777]

1:44 excuse me? “Small animal”? Did I hear that right? I hope it was just a silly joke and you’re not a sociopath who abuses animals.

[@chirofarm]

Definite sociopathy, we have a pile of squirrels in the back of the clinic from all of the drills...come on man.

[@SauceChef]

A small animal??

[@emiledin2183]

that squat rom was pretty poor!

[@chirofarm]

That’s not what your mother said.

[@BasmatiBenji]

Great video!

[@chirofarm]

Thank you!