Sprained Ankle Rehab (BEST Exercises)

[@E3Rehab]

Thank you so much for watching! Be sure to check out the blog with references here: e3rehab.com/blog/lateral-ankle-sprain-rehab/

[@daphnedev]

I recovered from a Grade 3 ligament torn - 12 mths in total recovery - and all these exercises are accurate and needed with gradual progression and at an advanced level. Took many physio sessions and costly for these exercises recommend for my case. Fast forward 5 years, Here am I, looking for a full video for my sis who had the same injury, and this is the most comprehensive exercises that targets ankle, leg, glutes for full recovery. Yes - they are all related. For me, same exercises recommended here started after 6mths when my ankle scar tissue hardened and needed it ‘to let loose’. Thank you! 💪🏾💪🏾💪🏾🙏🏾🙏🏾🙏🏾🙏🏾🎉

[@tusharbhatia5437]

Hey mate can you tell me about swelling on your ankle. I mean when did the swelling went down. Its been 5 months for my sprain. 2 months of light exercises. I can do normal walking jogging with minimum pain and a the only thing concerning me is that the swelling is at a constant phase. It doesn't increase too much but doesn't decrease either

[@daphnedev]

@@tusharbhatia5437 hello. Swelling was minute or still a big swell? The same ligament? 5 mths if grade 3 like me, it was swelling - I didn’t do any run, but light on -spot exercises, raise foot whenever possible, limb to avoid pressure on swell and pain, no running until swelling reduced for me. Mine, the swell went on and off when I walk too much with it the first 6 mths. I use compression socks when I need to walk and KT tape alternate days. Exercises are on raised ankle, train quad, glutes and thigh to support weak my ankle. Hope it helps. Happy to share my precious situation and how I counter it.

[@daphnedev]

@@tusharbhatia5437 For me, small swell when I walked too much, up to 8-10 mths. Constant soft exercises, strengthening exercises to break the scar tissues.

[@tusharbhatia5437]

@@daphnedev thanks for the response. I had grade 3 ATFL tear and suspected grade 3 CFL (not sure) Swelling is not too much but it is not too less either i'd say it's mild and doesn't increase too much or decrease too much whether I do workout or stay in bed all day. It would just increase or decrease by about 10 percent. on a scale of 10 my pain stays around 1 to 4 not more than that. I don't really limp anymore though and do not use compression sock or any other brace either. Do you think compression sock helped in quicker recovery ? My doctor suggested that it would give artificial support to ankle so it might take longer to strengthen. and you said 12 months to full recovery does that mean you can play sports and stuff like football/basketball again ? and does it bother you anymore? any insights would be helpful. I think you know how much this sucks. Thanks in advance.

[@6DONNA7]

How long did you wait before you were able to walk without crutches?

[@albert6468]

Everything about this video made me feel so much better mentally following a recent sprain. I was feeling really down having this set back hindering my active lifestyle and basketball hobby. Thank you for all of the information in such a concise and effective video. I learned a lot!

[@ChiefOmp20]

Switching to barefoot shoes helped me tremendously

[@BertBarnes-p8g]

This is really helpful I love there are people out there who take the time to create these tutorials to help others Over the years I've learnt how to build and fly remote control aircraft and so much more I'm 67 and believe it's a bad day if I don't learn something new Looking forward to high octane skateboarding again after getting my left ankle back to full strength KZbin is the bomb!

[@abhishektodmal1914]

This is perhaps the best, most comprehensive, best explained video on ankle sprain rehabilitation I have come across. Thank you so much, guys. This was INCREDIBLY insightful, and helpful. Wish you all the very best!

[@michaelpersad868]

I strongly concur!

[@KongGooksu]

I had had multiple ankle sprains that led to a complete ATFL rupture. I had a surgery while serving in the army like 8 years ago but did not get enough rehabilitation. After hitting 30, the same side knee started to cause pain that I can’t even run a mile. I watched your video today and followed along right away. I will be following your rehab protocol and hopefully I get over this. Thank you so much for sharing this!

[@MK-if5nr]

I hope u full recovery. Any updates after trying this?

[@JuanPreciado87]

How are you now?

[@robertaguirre3541]

Same bro, I rolled my ankle pretty badly playing high school soccer, then years later rolled the same ankle trail running and now I’ve been diagnosed with patellar tendinosis on the same side. Good news is that’s it’s slowly getting better… wishing I would’ve rehabbed properly years ago!

[@johnglonga1627]

omg. . .ur videos are incredible--the detail, the conciseness, the editing. . .whoa. for real u guys deserve x 100 these views.

[@MB-sp5sn]

In all my years of being an avid gym enthusiast, I never ever had a sprained ankle. Because I carried too much stuff in my arms, I missed a stair and fell down a flight of stairs. Luckily, I had no fractured bones or concussion, but I do have a sprained ankle. I watched your video on the day of the fall, took copious notes and created a sprained ankle rehabilitation schedule. I will update you on my recovery in about 4 to 6 weeks. Thank you for sharing your knowledge.

[@voz1581]

How is it going so far?

[@Runningpenguingod]

Update ?

[@PascalD87]

Update?

[@raycovarrubias1823]

Update?

[@emmanueldiaz7995]

Update us dammit

[@tra-miphan84]

I have watched dozens and dozens of videos on sammle sprain rehab and this is the best one. Very clear and comprehensive program over a year, I now feel confident I will regain my full ankle functionality and go back to competition.

[@juanmartinpayne8332]

I think when you reach a certain age, all the symptoms related to legs, feet and ankles are quite common, so all the exercises you show in this video and subsequent videos are extremely useful. The description of pains and remedies based on studies by scientists are also very valuable. My best congratulation to E3 Rehab for his very deep insight and the team of excellent professionals.

[@limonvr6850]

Thank you so much I had sprain my ankle by playing soccer and heal fast with this advice thank you so much

[@adi-halabi]

Yo bro wich grade was yours igot grade 2 week and half ago

[@Hbk1998G]

For what was a very minor maleola fracture, i was in severe pain for 2 and a half years. Done MRI multiple times, but the pain was coming from the ligaments and a nerve, which they were not torn or split. To this day i dont know how such a small fracture put me on shelf for 2.5 years, barely walking 1km a day without severe pain. Pain medication did not help a lot after a few months. I refused to go the surgery route as the docs didnt know if anything will improve, and thats weird as i was only 23, so still young bones and muscles. So watch out for your ankle...you dont wanna feel that pain trust me

[@ms_gk]

This is great! Im in fifth week after injury and these are helpful. I cant do all of them at this stage but hopefully will get there soon. Thanks!

[@vanillabeige9028]

THANK YOU SO MUCH FOR THIS. After spraining my ankle because of playing volleyball, I rested for 9 days. Been doing this for 3 days now. And it’s really effective for me. I can do heel raises without pain now ❤

[@rayreineu]

This is so comprehensive and well explained! I’m currently wayyyyy too weak to do any of the progressions beyond step 1 lol but it’s still good to see what I can work up to

[@alexandrep9852]

This channel is pure gold thanks!

[@sabyasachimachua2787]

Thank you for making such a comprehensive video. It gives confidence to rehab in a systematic manner.

[@alochkaney2601]

Excellent presentation very informative. All up to point I am recovering from injury level 3 going to the week 7 😱 3 time a week physical therapy class if I am not lazy do my homework it’s very painful. Going to see Dr. three days from now. still have a lot of pain. Hopefully that’s going to be all. I am older have to take my time I guess. Thanks again for the great video. Actually one of the best I saw so far.❤

[@infinitystudios6695]

This was the most helpful video I found by far, love your channel

[@haggariah]

Thank you SO MUCH for this video. This truly is making a difference in my quality of life.

[@michalmagidov3349]

This is the best video I've encountered online. Thank you for the deliberate and comprehensive information. Excited to give it a try!

[@cLOPEZ107]

Lucky to see this video, i recently twisted my ankle and this is really giving me confidence and helping me to recover faster and return at least with some strength and flexibility to my sport, the best video of rehab I have watched and is my first time twisting my ankle really bad, so lucky if you find this video, peace.✌️

[@prathamdoshi5516]

how’s the recovery gng and what is helping you? I too twisted my ankle for the first time last week

[@runthenumbers9698]

It's all about the tibialis. I had chronic problems with one ankle since the 8th grade until I injured the other ankle in college. Then my bad ankle got good and my good ankle became my bad ankle. And for a decade, it remained my bad ankle. It wasn't still "injured" per se... but it was oscillating between 85 and 95 percent healed. Just couldn't make the full recovery. That is, until I realized the problem Whichever side I injure, I made adjustments to my stride that protected my ankle, and that meant I also wasn't engaging my tibealis... which is fine. The problem is though that I never focused on reactivating my tibealis, therefore, my muscular balance was off and that caused my ankle to inflame after rigorous exercise. Take the time and target your tibealis. It's a very necessary step in healing.

[@sfulcrum3]

This is one of the best ankle sprain videos I've come across - really good

[@JCV123]

9:18 Your dog is very creative! I've never seen a sidelying wall variation of the Quadruped rock backs exercise 👍

[@kylecontreras8741]

Great video as always guy! I appreciate the time and dedication you put into each and every one of your videos, and use them practically as a PT frequently!

[@denzelnolet]

This is amazing! Very comprehensive. Is there a video on the kinds of exercises we can do to help prevent a major injury?

[@prasannachandramouleeswara6561]

Great video. Very systematic. I am starting my rehab today and this couldn't be more timely. Keeping fingers crossed to return to my running and hiking...... Just need to get my head off the possibility of recurring injuries 🤞

[@simonbrown7455]

I got a grade 3 a couple of months ago. Rested alot but didn't do enough strengthening. Then did it again six months later . Take ankle sprains seriously guys. In gonna be out again for another three months as a result. 😊

[@6DONNA7]

How long did you wait before you were able to walk without crutches?

[@muhammadtasleem6573]

I liked the completeness of the rehab program for ankle in this video - how often these exercises can be repeated in a week or what's a recommended routine for best recovery/improvement?

[@balancedrunner]

Thank you for this great video, very thorough and clear. I'll be sharing it with clients.

[@priyankabagdiya9339]

Thank you sir... recently I have grade 3 Ankle injury...

[@JohnnyB43]

Excellent video, very complete. Thanks!

[@davidcoolyeah1]

this was probably the best video I've watched on ankle sprains ( this is my second time)

[@ignakirkutyte9835]

Thank you for your video. It is very explained and it is easy to understand how to do all exercises.

[@everydaychristian8932]

Excellent Video!

[@namasterising]

Thank you for this amazing video. I have a question, most PT's give you exercises that you are supposed to do every day, sometimes twice a day. You say twice weekly. Is there a reason for the difference? Also are the exercises for rehabbing a broken ankle that has healed different than for an ankle sprain? Thank you!!

[@lucagshot9.127]

THIS IS PERFECT! THANK U !!!

[@AhmedTarek-tg6gx]

I never commented before but this channel is sooooo underrated, keep it up and always seek helping others, your videos are really easy to track its steps and helpful🔥💪

[@MatthewBurke-yx8lr]

The opening clip sends shivers down my spine. Longtime follower of your IG channels, can you advise for any additional exercises for medial ankle sprain. I am 6 months post injury of ligament being torn off the bone on both lateral and medial. Lateral healing was relatively quick, felt ok after 6 - 8 weeks, but the medial side gives a pulling sensation when carrying out knee to wall stretch. Any video links or advice would be much appreciated.

[@xandega]

WHOA WHAT A VIDEO! THANK U SO MUCHHH 🙏🏽🙏🏽🙏🏽 SPEEDY RECOVERY TO EVERYONE WHO ARE INJURED !

[@jerzgirl6780]

Great video, thank you! Im on week three, I hurt both ankles. The tendon tore a piece of bone off one ankle, and a grade 3 sprain on the other. I havent been told to exercise, but the sprain is so tight. I watched your video and did some foot lifts. I hope that's ok. I dont want to lose range of motion. I have another Dr. visit in 3 weeks, not sure if I should wait that long to start moving, its so stiff.

[@benmortlock4987]

Really respect the effort and quality in this video

[@sanordrey]

Incredibly helpful! Many thanks!

[@chrismarion4385]

Outstanding instruction. Thank you so much.

[@kevinkolev7078]

Great video, the demonstrations, the plans, the options great, will help me with my ankle sprain recovery!

[@edgarm9166]

thank you so much for this information. been searching everywhere for a good directive that makes sense on ankle rehabilitation.

[@brunokb98]

This material is phenomenal!!

[@ehababumoailish6574]

Thanks for this nice video! I will try to do follow these exercises but want to confirm can i do it for injured leg only?

[@dozzzy9103]

Best video on this topic by far!

[@calisthenicsindia8498]

Finally. I had a serious sprain from bb. Almost a month still not back to jogging and all forget running. I was doing ankle circles and tib rises . Now this is gonna help

[@AR42499]

How long before you were able to run again? Im on day 27 of healing and still havent attempted to run but im doing calf raises, balancing, etc

[@calisthenicsindia8498]

@@AR42499 I'm running now man . Don't remember the exact time of recovery. Keep doing your recovery stuff and slowly start to go for long walks and try to be as sensible with getting back to lifting and running etc. Wish u luck

[@wreckmetaehyung6800]

got injured 6 days ago, no fracture or dislocations but there is soft tissue swellinh according to doctor. i can walk now but still unstable so im here to strengthen it. my main problem is, there is no bruising but the swelling is still there 😅 i hope this works

[@gabrielaalmeida7423]

It worked ? My situation now is exactly like yours

[@xoxo.o333]

this was super helpful thank you so much ❤️‍🩹

[@Lauragfit]

My favourite part is the sleeping dog in the background at 9:35 SO CUTE 🥰

[@sarathya2526]

Great work 👏 👍

[@lovelyjatt9087]

What a great video.....best video ever on ankle strengthening exercises....kudos😍😍😍😍

[@utubepheeling]

Thank you for your video. Very helpful!

[@ozang]

The questions is when do you have to start that those kind of exercises

[@mateusz4419]

1:59 (I know that you wrote this 2 years ago)

[@StasBurdakov]

Best rehab that I saw in KZbin

[@LB-nh7jy]

Damn. Such a good Video. Definitly im gonna use a lot of the shown material

[@StillBalla]

Ok this is Crazy good Content thank You very much mr.!! Best regards from Germany 🙏🏼

[@1936rivercityfitness]

Excellent video. Very thorough.

[@josiahgurney9468]

Hey, your video is great, thank you. I am currently recovering from an ankle sprain, probably number 2. I've been doing the physio training for about a week, and the ankle feels fine when it's straight, but it hurts as soon as I move it side to side. Should I exclusively do, or do extra of the exercises that make me feel that pain more? Assuming that helps? Like rockbacks, eversions, dorsiflection etc?

[@eric6249]

I snapped my ankle in half in two places, 6 screws and a plate to fix it. I went down like bag of potatoes. After the cast was removed I did most of these excercises 3 to 4 times a day until I had full recovery. Yes, full recovery is possible with determination.

[@MihalisShammas]

the best video on ankle rehabilitation 👍 thank you!

[@47Strong]

Really helpful review. Dovetails nicely with the ankle sprain video from kneesovertoes guy but I appreciate the detailed presentation, the variety of progressions and the sample schedule at the end. I really appreciate it. My local PT place has been ok and helpful but not as thorough as this video. Super helpful to me since after four weeks of physical therapy for lisfranc fracture, I am still healing from ankle sprain from that same injury. I have a good six months of recovery ahead of me and I appreciate you mentioning the importance of bracing on days when my being up on my feet may exceed a bit what would be ideal.

[@marklonergan5848]

This a great video! Should the therapy exercises be done while wearing a brace?

[@charlesjoseph3196]

Brilliant program 🔥

[@carterkoon7939]

thanks for the very helpful video

[@FallGuysFTW]

Very insightful thanks

[@willrockett6390]

Sprained my ankle this past weekend, I wasn't told what grade of severity the sprain was but I can't do any strenuous sports for 4-6 weeks, I've just come off crutches after using them for 3 days. I want to get back into activity ASAP

[@carloslopezdesilanes628]

How are you still doing? A y tips? I just sprained mine a week ago and rested all week and used a stick as a cane to bot put so much weight on the feet, also ice and elevation and compression, any tips?

[@willrockett6390]

@@carloslopezdesilanes628 quite honestly my ankle is really bothering still and it's been just over a month now, haven't been doing much in the way of actual rehab just trying to walk normally which is a struggle. I came off my crutches and I went straight back to full activity straight away, no compression, no ice, a bit of elevation. Basically just dont do anything I've done as I am still hurt, I am getting an ankle compression support soon to help with moving but that wont be for a little while yet

[@dt2k.]

thank you for helpful information!

[@Jagrit01]

Finally found a comprehensive video for ankle rehab. Thanks alot! 🙏🏻

[@albertodolcetta2852]

Thanks

[@E3Rehab]

Thank you!

[@ShibinAlsabith]

Here, in this video, which leg you are talking about or should i exercise for both leg or only for injured leg?

[@yoinkmaster6929]

Had a grade 1 sprain 8 months ago but because I didn't take care of it correctly, it still bothers me a bit when running or jumping. Hoping this helps

[@Ripthirst]

Did it help?

[@yoinkmaster6929]

@@Ripthirst very much so. Also similar exercises with bands further improved my recovery. Patience is key though. Don't go from one stage to another in haste

[@WTF7281]

Thanks for your information it was useful and wonderful, 18 months ago I got inversion during a football match however I did an X-Ray but it didn't show anything and the doctor told me that it is not serious go and rest for a few days then slowly start your exercises again after rest I have done after rest when I started doing sport pain started again until it became worse. I have referred back to doctor he told me to do MRI and the following is the result of MRI: 1. Subchondral fracture of dome of talus bone with associated surrounding moderate edema. 2. Mild free fluid in tibiotalar joint space. 3. Sprain of anterior tibiotalar ligament. since that time i have used different medicines under treatment of doctors the front pain is solved but still pain suffers me from the right side and back of ankle some them of doctors say that there is no need for surgery it will be ok in the feature but some says that it wouldn't be back to its normal situation and also no chances of surgical operation. And one thing to be mentioned that there is no instability of ankle I can walk even run but after the muscles becomes starts its pain looking forward for your kind instructions.

[@IslanderloverBKK]

I've seen your comment in other videos too. I really hope someone answers you with details.🙏🏻

[@WTF7281]

@@IslanderloverBKK thanks for your sympathy.

[@darnelldallas9842]

Thank you guys so much this is going to help me a lot my alone question would be after 3 to 6 months of doing these exercises what would be a good maintenance routine while performing my other sport specific workouts?

[@geekvargen9824]

Superb as always. I like that you give exercises for 2 days a week. Ain't nobody gonna follow what some physios recommend to exercise every day as they told me.

[@guillemribas2714]

Thanks u so much, u helped me a lot ❤❤❤❤

[@cornishminer69]

Missed the second to bottom step, rolled my ankle inwards, had a lump (like a bump) swelling on the top right side of the my right foot, not at the rear of the ankle. Could walk with a limp after day 1, swelling went by about a week then bruise came out, now 7 weeks in, walking fine but still hurts a little when i bend my ankle upwards. Trying some of these excercises now. Think it was like a grade 2.

[@cornishminer69]

A few day later after trying some excercises like single leg stands, making a big difference! Feel like i will have my ankle back to normal within a few more weeks :) Thanks!

[@pallavighose]

I sprained my ankle 2 weeks ago. I still have some swelling. Can I do these exercises?

[@onclimber5067]

Wow, really great video.

[@JuanRamirez-jm9bp]

Thanks a lot, just the video I needed!

[@farilala8480]

such a great video !! thank you

[@luismariaarganaespinola2931]

Great video! Thanks!

[@Daveyoy]

Exceptional video í must say.

[@tanner356]

Do you recommend doing this exercises with or without an ankle brace?

[@GYLTLLC]

Very detailed video, thank you.

[@johnstallone4807]

Should we balance out the uninjured leg for stuff like step downs and y balance where you use the leg with the injured ankle?

[@chysbl8707]

lol at the dog in the corner at 3:50 🤣

[@Randy_Batswinger]

Can we have something for wrists and knuckles? Not sure if I have a sprain or a fracture. Seeing a physio soon but it would be interesting to watch a video on it. Thanks.

[@alitaha1200]

6:10 Step Up and Step Down 7:10 Split Squat

[@deinbeg]

Any advise for people that work 10-12 hrs a day with chronic ankle that is not stable? Should keep streching with band? Or use band and stand on one foot for strength?

[@Leeflow88]

Really helpfull and detail video

[@jl1835]

THANK YOU SO MUCH!!!

[@MrsNessa2013]

Curious if it’s ok to do this everyday if I can tolerate it? Want to do whatever I can to get back to my activities.

[@juanmaalvarez1596]

Thanks for this one ❤

[@lovisamedin5591]

Great information tx!