DON’T ICE Sprained Ankles!

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Shout out @Muscle and Motion with the amazing anatomy graphics.

[@adriansantiago677]

My dad always said “motion is lotion”.

[@xCoNa14]

Movement is medicine

[@RadDadisRad]

If it hurts don’t do it. If it’s sore it’s probably good for it to move.

[@sergeantbigmac]

@@RadDadisRad Yep and thats why doctors always ask "sharp or dull/acute or general pain?"

[@RadDadisRad]

@@sergeantbigmac exactly why.

[@GotFaculty]

That's what the prostate exam guy at the park told me

[@josealcala4756]

I feel like it's instinctive to move around a sprained ankle. Almost like our body is trying to figure out what the extent of the injury is.

[@shaynayoung8796]

Me right now lol

[@adinovv4412]

I'm doing it right now lol

[@anthonyrevilla7699]

I’m moving mine right now Lord willing it works

[@Cadec1323]

I don’t think people realize how valuable this information is, not many channels other than knees over toes is talking about this kind of stuff

[@promophobe69]

"The doctor that came up with the RICE protocol actually came out in 2013" Good for him.

[@kyletucker3811]

This is PARTIALLY correct. Immediately after injury you should use ice (the first 24 hours). Afterwards heat and motion are more useful, which is what you're essentially suggesting. But in the immediate aftermath ice impedes inflamation and helps to kick start healing.

[@victorsoto4821]

This is def helpful, sprained my ankle a few days ago. Appreciate the tips.

[@josiesmith7859]

did it work?

[@aleenaelizabeth55]

Yeah for me it worked

[@moneyteam1333]

Ice impedes the process of inflammation which is necessary to the healing process. However, if there is a lot of pain or swelling, ice can help to relieve these symptoms. Ice is great for the first 24 hours after injury to prevent further exacerbation of injury, but after that switch to heat, gentle stretching and range of motion, and light strengthening and you'll recover much faster. Source: I'm a physical therapist

[@flickeringtorch]

Yep. When my knee popped after my foot slipped off my bike pedal, I couldn't limp without crying. (Like silent sobbing: I have a fairly high pain tolerance.) Ice-and the rest with it-helped me get over the pain and get back some confidence to stop moving it. I was all better by dinnertime!

[@elisabeth2959]

Has this guy ever twisted his ankle!!!.....the pain is unbelievable, and moving a healthy foot about as shown and doing it after injury is a whole different game show......I believe the body tells you its hurting to stop you moving it so it heals....

[@Originality34_34]

Bro he was icing his right leg and then balancing on his left

[@KathleenClark-wj4uc]

That’s what I was wondering. Are you supposed to balance on one at a time? I’m confused

[@joshuaharris5605]

I suffered a grade 3 inversion, complete dislocation of the foot. Went to Phisio 3 months after, the p.t. Were really nice but all they did was massage, heat, ift, I’m glad I can trust in the internet to give me rehab advice..

[@G_K1]

Because of Squat University I avoided physio very often, his advice always always always simple and effective af👌🏾

[@davidortega1324]

and how do feel know after everything you put i have similar case..

[@adilshafi5476]

Everytime I said this to my elder doctors they would say no it’s not correct, glad someone agrees

[@nazfx2648]

Yes ive strained my hamstring and left adductor .My hamstring took 1.5 months to heal back with RICE and i even lost a lot of strength in the hamstring. My adductor took about a week to heal with no ice and just some basic adductor movements.

[@alectrembath5056]

Ice still has its place. Especially for initial swelling. And it depends on the severity. Ice can help delay compartment syndrome until definitive care is received. Awesome information though! Especially the movement portion. But that's if you can move it. Otherwise alternating heat and cold can mimic the contractions.

[@LIK64]

Just sprained my ankle today, glad I saw this

[@crow-vz5lx]

Eeh. it depends. On the person and actually damage. You can't just treat everything the same

[@108wee]

I definitely wouldn’t recommend an morbidly obese person to stand on a sprained ankle. 😅

[@LordandsaviorBatman]

I love this channel, really helps me through my fitness journey

[@travelchannel304]

Yes!! LMT here. I try to tell people! And show them. Even without sprains can benifit after over use or inder use.

[@kiarainfuso5824]

“Muscle contraction activate lymphatic system”, thank you for this pearl!

[@PhoenixX2004]

My shoulder was hurting for a while I tried ice and resting it but none of that helped. I instead tried using light weights and doing basic exercises like db shoulder press and almost instantly it felt better. The next day I had zero pain and was able to bench press pain free

[@fatalis0898]

You are right whenever I have pain in certain areas, I try to move out of the pain. Doing movements where the pain is getting worse. I am moving the areas until I don't feel any pain.

[@alexacosta3450]

This is gold! Thank you

[@gammalife7510]

Unloaded mobility then loaded mobility!

[@chocolatefudge5263]

I'm starting to read the book "the squat Bible". I'm so excited to see where that takes me🤗🤗🤗

[@sodayt4201]

💀

[@bluehairguy6738]

Moral of the story if you sprain your ankle just stand up 👍

[@nsanders125]

I dropped a 45lb plate, side down, on the arch of my foot in November. I was walking on it same day, albeit slowly and with a limp. I was lucky that it didn't actually break and that my nail was fine. EXTREMELY bruised, but I used heat and an ace bandage to help me distribute the weight properly while walking. No limp after 3 weeks, back to lifting my normal weights at about 4. I had the 'walk it off' treatment given to me as a kid, which made me extremely stubborn for dealing with big injuries but has now proven to be useful. I literally walked it off. Lol

[@AntiContradiction]

What is, your third video on this same topic? Still misinfo, ice during recovery is bad, but ice is good to combat inflammation and swelling soon after injury.

[@johnnyrodriguez4549]

Just sprained my ankle at work yesterday I had no choice to but to continue working for the next 5 hours I took lunch and the stiffness got worse I then got home iced it and now day 2 I’m doing stretching and basic balance and walking to speed up the recovery I can say that while being in the moment of having a sprained ankle it definitely helps to keep it in motion!

[@vincentlee7359]

Finally, someone says it

[@RampageRich]

I just got into an argument with my mom about this last week when I sprained my wrist lol.

[@mischapiru9514]

Your mom is right

[@jerey1702]

I still have a swollen ankle after a semi-injury from a sprained ankle 2 weeks ago Now the swelling is better and the joint has been popped back in but despite small swell it still somewhat hurts if i stretch it in certain directions too much. I still do play basketball everyday since last week despite my ankle’s situation. Take note i NEVER iced it

[@921FM]

What a perfect throw and perfect catch with that box of rice 😂💯

[@FoxerZ]

Me who sprained my ankle in the snow: Well crap.

[@kw3310]

Timely info, thanks!

[@nickdreezy2457]

Interesting, so whenever we strain/pull a muscle or sprain something we should be trying to move it as much as possible within it’s pain free ROM rather than icing. Thanks for the new info!

[@rolkem871]

Can you make a video about how to apply this to a sprained wrist? Not sure how I should train since I injured it

[@mikechar17]

The premise for icing is that when oxygen gets cold it shrinks, by cooling area, you have a higher volume of oxygen getting to the area for faster healing. Kind of like drag cars using ice boxes to cool fuel. Total repairing potential is higher, even by fractions. That’s the logic.

[@jevenator]

Single leg balance should be with leg bent and then progress to blue foam and bosu

[@paoloangelino24]

Dude is right. I sprained my playing basketball when I landed on someone's foot. I didn't do the RICE method, and my ankle is now fully healed. I did light walking daily (not intense exercise or sports) until the large swelling from the ankle sprain fully healed.

[@mischapiru9514]

I have a painful swollen ankle. I didn’t pay attention to it and keep walking and taking ibuprofen. It got worst and I had to go to doctor. I have to put ice on it few times a day, the swelling is less and I don’t have much pain. I also take Ibuprofen 800g two times per day. If it is not gone after 14 days they gonna cast it.

[@Shadow96987]

So innovative! 👌🏻

[@carellavanden5835]

Also, sodium carbonate CRYSTALS (from pharmacy) wrapped in an old tea towel, and placed over swollen area, & tape it in place overnight-> powder & the swelling virtually gone.Allows you to do the exercises more freely. I’ve used it multiple times. Swear by it. Also cohesive bandage, (in the initial stage) I get from the pet store (cheaper than pharmacy), prevents a lot of re-swelling if you have to be on the foot a lot, & still allows movement. It can be reused a couple of times.

[@nicolenicolette3203]

Very helpful,I just sprained my ankle while playing dodgeball on our school ground...I tripped and twist my foot😅

[@Cd-fz6be]

Can you add a link or mention some research articles backing this up?

[@TheRival-_-]

It’s pretty well-known, no real need to fact check. That like asking for a source about heliocentric theory. Just go figure it out yourself.

[@TheQu3tzalify]

@@TheRival-_-Except it's not? RICE in the first 24/48h relieves a lot of the pain and discomfort. So I would say that "going figure it out myself" leads to RICE not movement.

[@4kmentality]

I’ve sprained my ankle in the middle of my delivery route but kept moving and eventually I forgot it happened lol

[@meowgirl6840]

well I did that after 4 hours woke up with pain and swelling I took 2 pain killers and no I didn't break anything when I went to the doctor she told me I was not allowed to put a press on it

[@nwesterbeckmaster]

So you didn't "sprain" your ankle then. Severe sprains swell up immediately and cause excruciating pain, often being unable to put weight or pressure on it at all. Don't confuse people and make them think that all they have to do is walk on a beach ball swollen ankle that's in extreme pain for the sprain to magically go away. You got lucky and didn't sprain anything.

[@andrewf9322]

The leg being rehabbed, switches from right to left. 😂

[@chocolatefudge5263]

Could you do a book with the kneesovertoesguy?

[@SeanMahoneyfitnessandart]

After hearing the sound of tearing ligaments in my ankle, the thought of any ankle twisting just gives me the worst hibi gibis .... like nails on a chalk board.. goosebumps... in a bad way...

[@zaaz71]

Major Goof Up while sitting it was his left foot sprained when he stood up it was right foot he was trying to realign😆😆😆😂

[@DarWin-dp8xq]

Poor advice especially if one has a certain grade level sprain/strain. R.I.C.E. is used while trying to control edema. It happens in between painfree AROM exercises as needed.

[@nwesterbeckmaster]

For real... Grade 3 complete tear: "aHhh jUsT mOvE iT aRouNd, You'll bE gOoD"

[@dhaman05]

Would it make more sense to apply heat to the ankle in this case to promote more blood flow in and out of the ankle? Or would you completely avoid this as well?

[@elmothewise3915]

yes you would, only the day after or so however, first day or two you ice it

[@peterschmidt9067]

Conventional wisdom as I had exoerienced when I sprained my ankle: swelling = lack of motion which prevents faster recovery. Icing reduces swelling and inflammation, which means increase in range of motion which helps to speed up the recovery process. If you put that into consideration, why is icing bad then???

[@rachieroo05]

But what about torn ligaments

[@pseitrends1435]

People should put weight on the ankle by slowly walking around. After the pain and swelling subsides and wear ankle support or brace while walking

[@crofttravels9808]

Appreciate the info! Is it the same process for bone bruises in the foot? Curious if there's anything that can be done to help the bone recovery process. Thanks!

[@theradiant_child]

I always felt like this. Playing basketball I rolled my ankle a number of times. I never liked icing and resting I always felt weaker after than if I was still being mobile and getting that joint used to having weight on it

[@user-tw1uk4hn2e]

If you keep spraining your ankle you have taken bad advice see kzbin.info/www/bejne/mWiuo62Ejddor7M

[@johnsadventures4675]

In a chemical aspect. Cold slows molecules, in retrospect slows the healing process. Heat speeds up molecules, hence speeds up the healing process. I just think it is cool.

[@RylHango]

That’s correct but heat would have an extremely limited healing effect by increasing the local movement of molecules, rather it’s the body’s reaction to temperature stimuli that is healing

[@RadDadisRad]

Heat causes inflammation which also causes decreased circulation because of the swelling. Looks like heat isn’t really working out for the injured area. You’re supposed to alternate hot and cold. Heat increases blood flow, cold causes the blood vessels to constrict which forces all the blood and fluid in the area back to your core. So when you alternate back to heat your body will push fresh blood to the area. You’ll have less inflammation too.

[@kissenklauer7011]

It's about cold making tissues contract and warmth making tissues relax.

[@nwesterbeckmaster]

This entirely depends on severity of the sprain and whether it's fractured. Grade 1.... sure. Grade 3... no. Stabilize it.

[@honeysyrup8670]

I usually do rice and when my ankle feels a bit better I start to move it but I usually still do small motion even with it iced

[@weaponx2980]

Well why did my physician tell me to Ice my ankle. Grade 2 sprain and this the 2nd vid to say otherwise. It’s been swollen and hurting for 4 days I’ve been going to work and it’s difficult to walk normally. So if ice is delaying it then that tells me why I haven’t gotten better. It’s like it’s still the same

[@beck32]

you're the best

[@peterschmidt9067]

And what's wrong doing both: icing, moving/stretching /rotating AND lifting the leg/ankle up? I recently had a badly sprained ankle and did all of the above and sped up my recovery process. And icing helps against swelling/inflammation. Why are you against it?

[@latenightsesh4344]

My old heads get so angry every time I tell them Ice won’t help

[@prviolist]

The point of RICE is to prevent BAD swelling. If someone just rolls an ankle, then nah don't do RICE. If it's just a little sore pain, then alternating heat and cold works well. Then just heat for healing.

[@aquaman2561]

You only use ice if you have a risk of the swelling cutting off circulation and reducing pain

[@janett9848]

Should I wrap my ankle to decrease future swelling? Just rolled my ankle 🤦🏽‍♀️

[@sissy_stha3072]

So funny for me. Need to see physiotherapist for pre employment health check too rushing coz I am a bit late for my appointment, relied to google and lost my way. I sprained my ankle inversion when I get off the scooter. When I reached physiotherapists for my pre employment check I am injured.. Couple of things could not perform and she did write remarks. Now 🤞 whats gonna be the outcome of my PEHA.

[@broniszlebiecki9298]

I've always wondered why they hate swelling so much. Isn't swelling a great natural way to increase blood supply which accelerates healing?

[@jackemarleeyoung]

I believe swelling constricts the blood vessels, hindering blood flow, which is necessary for quick recovery. I don’t think swelling is a healing process but a safety mechanism to avoid more damage, almost like a cast. But I’m no doctor lol

[@broniszlebiecki9298]

@@jackemarleeyoung that's true also, swelling does two things. Prevent further damage by causing pain and increase blood vessel permeability helping healing

[@smashb3766]

Found the wanabee KZbin scientists 💀💀💀

[@jackemarleeyoung]

@@smashb3766 nah just having a thoughtful discussion. Nothing more.

[@g00gleisgayerthanaids56]

Excessive swelling can cause compartment syndrome. Most people cant even move their foot immediately after a sprained ankle, ice can numb the area while also reducing swelling which can alliw them to do the gentle movements or bear weight faster than without.

[@meowgirl6840]

well I did that after 4 hours woke up with pain and swelling I took 2 pain killers and no I didn't break anything when I went to the doctor she told me I was not allowed to put a press on it

[@nigh_anxiety]

Good advice, but my brain immediately noticed the 'patient' was balancing on the non-injured ankle.

[@stoneybologna3608]

If I sprain my ankle I won't be able to move it

[@marcochaves3661]

Damnit if i was just a couple years younger i'd have school to back me up that moving it around is better than r.i.c.e. The body instictively does things for a reason 😅

[@Tinyweiner2.0]

Is that why people use the Chinese massage in the acute stages it looks insanely painful but my buddy did it and he was walking fine in 2 weeks

[@Chevreauxa]

I have a real problem with my squat. I tend to squat in semi-sumo but impossible for me to go low. When I try your technique from the book on my squat (closer foot, less leaning bust) I also have a gene. What to do ? Goods.

[@atifjaved9175]

my dad says to "put your foot in hot water" which now that i think about it, since ice slows it down, wouldn't heat spread it up?

[@Jac0b1]

Do you have to give it some rest days or can I try to move it asap

[@youropiniondoesntmatter8909]

What about pain management...

[@daniellewis6180]

Weeed my brother

[@goodbyetimehellodeath2545]

You said sprained ankles. Can R.I.C.E. be used for sprains/tweaks/pain in other parts of the legs?

[@elizabethryan2678]

Looking for a plan for an old ankle injury that’s now painful and making it diffacult to walk. Pls help

[@dcshoes640]

My ankle looks like a softball right now. Can’t move it at all

[@ethxnk4717]

ice still has use, not for healing but for pain

[@Morwena]

Well, my ankle becomes even more swollen after I've walked. Or I was standing for a few minutes and it got super swollen again...

[@elisabeth2959]

There are also different levels of sprain this also isn't taken into account...

[@Itsmattwong]

How does this apply to other sprains like neck and wrist? Same principle?

[@aprilchow-chee5281]

Me who can't even walk with mine😢

[@mischapiru9514]

My doctor just told me to put ice

[@lizbethalbarran1969]

But what if it’s to painful to move?

[@alsoos]

Ima stick to what ever blush it the red cross tells me to keep me out of any lawsuit

[@doughty_vee7824]

It hurts so much:(

[@henrysuarez7879]

Does this also apply for sprained knees?

[@picbefangirl8183]

what about the reflow effect ?

[@zenishaa]

…I broke my ankle it’s twisted backwards.

[@marie01ism]

Does this work on sprained hip?

[@swanvalley8012]

Please what if I have swollen knees

[@roscosanchez4649]

Swollen knees? Eat some cheese. Then go check out KneesOverToesGuy.

[@Offmyd200]

I can’t move my ankle up or down or move toes

[@thinker5886]

I can't even breathe 😭

[@EnviousGenome]

Icing is used for other things. Such as rapid cooling during high heat or in an emergency situation.

[@zacalaniz9337]

Bro I sprained my ankle I’m 12 grade been 3 years now still hurt it’s was from basicly ball I can’t run right or walk right need help !!!

[@Das_Pepe]

Thank you! More people need to k ow this. As the therapist myself I have to tell so many of my patients to not use ice so much because even their doctors told them to use ice

[@5.afrazraef195]

BROOOO I just sprained my ankle today

[@twistedstrength.]

Animals know to do this in the wild instinctively. They do not lay around to let the area rest. They move gingerly with a limp. One of the reasons for pain is to indicate the level of force to place on an injured body part. This is especially pertinent for tendon and ligament strains. They do not have a direct blood supply like muscles do and require osmosis to get nutrients in and out. That’s why they take so long to heal compared to muscles. Moving the joints will help get blood in and out of the surrounding area which will increase the osmosis. Animals will also fast when injured. This encourages healing as well.

[@RadDadisRad]

Wild animals also have 1/2 the lifespan of their captive counterparts. 🤣

[@benedictyeong746]

@@RadDadisRad captive animals do the same lmao, only difference is better living conditions for captive animals so they obviously would love longer

[@RadDadisRad]

@@benedictyeong746 plenty of animals hide out and rest when injured but they do gingerly use the damaged area because they still have to survive. Fasting does not encourage cellular repair. It uses the fat stores of the body to run daily processes and heal the injury.

[@benedictyeong746]

@@RadDadisRad bro why the hell you talking about fasting? That's unrelated

[@ncahill6175]

They “fast” because they’re injured and can’t catch or find food as efficiently. They’re not fasting on purpose lol.

[@niarm8453]

When I used to skateboard I would sprain my ankle all the time and always ice it. My ankle is is permanently larger than my uninjured ankle. Could this be from icing it all the time? And is it edema or scar tissue?

[@jakemarsh8967]

I think that's just from straining your ankle so many times bro. No matter how you treat it, if you keep reinjuring the area its gonna get worse each time.

[@zajxperia3983]

I blew my ankle pretty bad around 2 yrs ago and it's visibly different (bigger) than the non injured one. However, the stronger and more mobile the ankle gets, the leaner it looks, the process is very slow but it is regaining it's "original" shape, kind of. Don't sweat it, work on strengthening the joints and muscles around them and it's gonna be good.

[@SABbrew]

Time for physical therapy

[@BryanSSilva]

It's been a week. Is it too late?