Complete Treatment Guidelines for Ankle Sprain | Best Exercises For Ankle Sprain | in Urdu/Hindi

In this video, Dr Irfan Ahmed PT will discuss the most common injury at ankle joints which is Ankle Sprain. Ankle is commonly twisted during football, basketball, badminton, tennis and other physical sports. During Ankle Sprain, the foot is plantar flexed and is inverted and accordingly, commonly lateral ligaments get injured. There are 3 types of ankle sprains:
1) Grade 1: Minor Injuries, ligament is slightly overstretched
2) Grade 2: Partial Tear of ligament
3) Grade 3: Complete Tear of ligament
The treatment for ankle sprain is conservative. The first line of treatment is R.I.C.E, in which we advise the patients to follow this treatment for acute ankle sprain for a period during 2-3 days. R.I.C.E stands for:
R = Rest
I = Icing
C = Compression
E = Elevation
During recovery, we have to perform exercises to maintain the range of motion and strengthen our ankle muscles, so we advise Range of Motion exercises, Isometric Exercises and Resistance Training exercises and finally Proprioceptive/Balancing Exercises. We advise our patients to strictly follow rehab protocols to avoid ankle instability. APRC Physiotherapy Department aspires to provide the best and easiest accessible medical information to our patients, viewers and our followers.
#treatmentofankletwist
#exercisesforanklesprain
#bestexercisesforanklesprain
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[@zahraafzal8715]

I watched so many videos for my ankle sprain but this one is the best thank you so much 👍🏻👍🏻

[@KASANA_G82]

Kasa thik hua bhai apka

[@TechnicalVivekBhai]

Maine Bahut saari Video dekha lekin ye video sabse best or helpful hai. thank you so much for making this video 🙏🙏🙏

[@shridharvyas1511]

बहुत अच्छी जानकारी दी है आपने धन्यवाद

[@sanjayjohn9867]

बेहतरीन प्रस्तुति, सर जी ।

[@malikjawadkhan5743]

Thank you for your brief lecture 👍

[@GAYSONSPUBLICSCHOOL]

Good advice in a very supportive way of guideline .

[@PhysioAPRC]

Glad it was helpful!

[@TahirKhan-wz9nm]

Thanks sir ..mujhe bhi ye problem h.

[@waseemtariq3664]

Hi

[@shauryaarora7080]

Excellent video. Very well explained

[@zaryabqazalbash]

Jazakallah sir it will help to improve my injury ❤

[@rasheedahmed5523]

Mashaallah good 👍

[@motorolamotorola7584]

Very well explained sir thankyou

[@debabratadhar5477]

Sir, thank u so much. I am from Kolkata. Always watching ur all this helpfull important videos. God bless u.

[@PhysioAPRC]

Most welcome

[@vijayibhav2180]

Thanks a lot very helpful

[@hanumanamit]

V nicely...u explained...brother...love from India....

[@ramarchana3054]

Thank you sir.it is very very useful

[@priyankandvaishnavifamilys1932]

Excellent sir

[@ManojSoni-f5q]

Thanks dr.sab

[@AryanKumar-yw1jj]

Very good sir.. love from India

[@Ramveersingh-ej9ts]

Thank you sir

[@PhysioAPRC]

welcome

[@dawoodahmed4220]

Excellent info!

[@matteeurrehman4659]

You are great sir

[@mrspoojanimbalkar8014]

Very good & useful information with details 👌 thank you sir 🙏

[@PhysioAPRC]

Most welcome

[@PhysioAPRC]

Most welcome

[@SanjeevKumar-ro7mv]

Thank you

[@sairarafique4242]

Had great experience here . The level of treatment and their team of well trained Physiotherapists has no match in lahore !!

[@PhysioAPRC]

many thanks

[@kishangoyal3172]

Very nice video

[@shankarman7]

Good information sir 👍

[@SMARTtech_india]

Nice knowledge 👌🏻

[@PhysioAPRC]

Thank you for your support! To book your appointment with Dr. Irfan online or in person, contact him on WhatsApp at [phone].

[@raeesansari770]

Thank you sir ❤

[@vikramawasarikar2219]

आपली माहिती चांगली आणि सखोल होती.आपले आभार

[@gsp_admirador]

very helpful

[@ch3aybaboch3ayb10]

شكران لكم

[@amitkumarsingh1467]

Great knowledge

[@PhysioAPRC]

Glad you liked it 👍

[@yourdad6201]

Thank you Doc main bhi grade 3 se gujar raha hoon

[@msmarium42]

How's your ankle now? Did you seek a doctor? Can you share your experience?

[@rajendrajhala3231]

Sar aap kahan ke rahane wale ho

[@rajendrajhala3231]

Main ek bar aapko pair dikhana chahta hu

[@KASANA_G82]

Phir kasa thik hua bhai

[@mohdshavez6638]

I am from India ..what a explantion sir ..all doubt clear about this sir mere ko grade 3 injury hai cricket khelte hue hui thi ankle twist please mere ko bta digiye plaster kb hatana chiye or fir uske bad cricket start krna kb sahi rhega

[@PhysioAPRC]

Consult with your orthopaedic doctor/surgeon and proceed further.

[@mohdshavez6638]

Ok sir

[@vd1885]

​@@mohdshavez6638 Sahi ho gye kya bhai? Agar ho gye to kitne days lage?

[@mohdshavez6638]

@@vd1885 bhai mere ko around 25 days palster rha uske bad 5-10 days normal hua than ye smjhlo bss dobara bhagna ya fir koi game khelna merko 2 months lag gaye the ..injury kafi thi ankle main merko jb lgi thi to per rkha bhi nhi jra tha

[@tukwadolo1977]

TQ u si

[@SandeepkumarSssssss]

Hii from India...

[@junaidsupermarket]

Best vedio

[@mohdalam2421]

Assalamu alaikum sir

[@sakshirajput7070]

Super amazingly explained.. Thanks from India

[@Zoe789.]

Hello I sprained my ankle outwards a month ago , the pain has reduced but I still have problem coming downstairs and walking more than 5 km,what should I do about it?

[@PhysioAPRC]

100 % recovery takes 3 months

[@myself9742]

Enjury ankle me Football khel se hua hai 6/7yrs ho geya hai thik nahi ho raha hai koi Remedy bataiye plz

[@hadikarlal2411]

Doctor sb will ap pait kam karna ka asan tarika btay

[@Arise1189]

Sir pls ye btaiye ligament tier hua ho to kya krna chahiye, kya exercise kya therapy

[@PhysioAPRC]

Please follow the guidelines provided in the video. To book your appointment with Dr. Irfan online or in person, contact him on WhatsApp at [phone].

[@RajendraBikundia]

❤

[@investfoxy]

Sir I have this exactly injury for 7 months. There is almost no pain when I am running or walking but only when I move ankle inwards. Can thjs be healed?

[@maazkhan4154]

Nyc

[@a046manaslakra3]

Sir while playing football i sprained my ankle it is almost one and half month it is still paining

[@devel5442]

Me to bro right ankle 😭😭

[@Shakil.17]

Me too. Left Ankle 😿

[@tayminajamal8767]

Me too also my Ankle having fluid..for this I have been suffering from leg pain al

[@harshithachugowda5028]

Am also almost 1 and off month

[@mohammadnafi5773]

And i am here who been injured for 3 months + and when i get injured after 6-7 days i started playing again...then my pain are increase 😑

[@pahlwan795]

Sir I have 2nd grade injury. Kya therapy se thik ho jaega ya surgery se thik hoga????? Reply sir

[@KASANA_G82]

Phir kasa thik hua bhai

[@Oye.Mirzyy]

Assalam o Alaikum Sir!! Mera accident hua tha 25 September ko. X-ray wagera karwaya tissue damage huey thy bhtt ziyada. Ab ALLAH ka shukar kafi behtar hai. But Mere paon ki soiling khatam nh horhi. Paon Zameen pe rakhty Huey or chalte Waqt bhi paon ka Jo center ka hissa hai. Wahan pain hota hai. Or me Puri tarhan center or fingers wali side pe zor nh de skta. Please Kch Bata skte Hain to mehrbani hogi kafi problem hoti hai mere liye is chz se.

[@idiotperson4489]

Thik Hua swelling Mera bhi swelling theek n ho rha

[@Oye.Mirzyy]

@@idiotperson4489 Mera Hogya Bhai Alhamdulillah 2 Month bad chalna shuru hogya tha ahista ahista dard bhi behtar hogya Ab ALLAH ka shukr hai 99% thkk hn bs halka Phulka pain hota kbhi. Doctor ne kaha tha full recover hone me 6 months lagengy

[@idiotperson4489]

@@Oye.Mirzyy swelling chla gya kya

[@royalgymlover3232]

Pidli me dard aur sujan ha x Ray bhi normal aya ha lakin chalne me pidli me dard hota ha koi treatment ho too bata do

[@pampharana9852]

How can we identify grdes of sprain ? Is there any tips

[@kavyashree8215]

Share some exercises to improve Dorsiflexion.. Because of tibia bone surgery. I am facing the above problem. Can't lift my toe up and Dorsiflexion movement is not happening. Pls guide me

[@janakireddy6172]

Sir, I got Grade 1 ankle ligement injury . Almost 2 months back. I used ankle bandage and didn't rest. Still pain is there. Now Dr suggested POP. For how many days I should keep POP. Pls let me know sir

[@PhysioAPRC]

As per your doctor's advice.

[@yashmange6925]

Pop me itching hoti hai kya kare

[@PhysioAPRC]

Consult your doctor.

[@RajniVyas-rt3hl]

Sir mere leg k fracture hua tha plaster se recover ho gya but ankle k pas swelling hai aur tej ak dm dard hota hai nash khichti ho aise Please koi solution bta dijiye

[@NareshCK001]

Sir, it’s been I year I had an injury while playing football which caused me a partial tear of deep fibres of deltoid ligament with associated marrow edema in the talus and when ever I run, juggle a ball or shoot my deltoid ligament hurts a lot and the sprain stays for 3-4 days and again it’s gets normal when I stop playing again so kindly please help me what should I do?🙏

[@PhysioAPRC]

Kindly consult with your orthopedic doctor and physiotherapist for guidance.

[@KASANA_G82]

Phir kasa thik hua bhai

[@prabhudattasenapati1419]

How to know which Grade 1,2 & 3 injury occurred?

[@ismailrajpoot]

​@Keyboard Warrior MRI COST TOO MUCH 😂

[@rabiayasir3598]

I had a deltoid foot muscle injury last month dr recommend a boot cast for 6 weeks but i cdnt continue more tha 2 weeks due to domestic load...now let me know the type of movement i should do and avoid ..and when i will restore my energies?

[@KASANA_G82]

Phir kasa thik hua bhai

[@kamalabdullah69]

Sir mera bilkul same case hua tha football khelte hue 3rd grade ki injury thi plaster remove krne ke bad maine 1.5 months bad football khela or ab dobara pain shuru ho gai hai jaise pehle hoti thi balke uper wale hise me new pain agaya hai ye exercise krni theek rahegi?

[@pahlwan795]

Surgery se thik hua tha ya therapy excercise se hi thik ho gya tha ankle sprain????

[@mufeedalam2046]

Sirr mujhe 6 month ho chuke hai mera aenkal ligament main problem hai 2 MRI kra li hai or dono main gared 1 ki injury aai hai or main sport injury centre gya ta dehradun abhi bi whai ki dawaai chal rhi hai but sir mera ligament puri tarha theek nahi ho pa rha hai chalne firne main koi problem nahi hai dard nahi but sahi bi nahi hai main kaam bhi nahi krskta doctor ne isme 2 prp injection bhi lagaya hai sir please kuch bataye please

[@Parvej_Shaha]

Fibula aur medial malleolus fracture recovery ke 3 mahine baad bike chala sakhte ho kya 🤔🤔🤔💯💯

[@dhrubojyotidutta8316]

Sir Mera ankle surgery hua hai but abhi Tak ankle stable nehi hua hai exercise kar Raha hu 6 month ho geya hai.😢😢acha se chal nehi shakta hu, please reply 😢

[@minahilzia4228]

Dr. Ma khud sa khari b nae ho sakti plz jald answer kary ga I am wwait 4 u

[@dipti8822]

Sir ye exercise kitna months krne se bone pehle jese mud payega?

[@PhysioAPRC]

3 months

[@naveenkomara9136]

Sir mujhe last year November ko ankle sprain huwa tha...aur phir leg band wo sab lagaya but exercise nahi ki.. Kya Mai Abhi shuru kar sakta hu??

[@WRKamboh]

Apko abhi bhi pain hai kia???

[@surajbisht674]

Sir can we fomentation with hot water?

[@smitasarkar01]

Sir we can wear crepe bandage in case of ankel sprain

[@zeeshanaslam8704]

Sir g ziadaa walk karnay se meray dono paon buht dard hota hai or jab alcohol or smoking ziada karta hun tu mujhe chalnay nahi hotaa kya ye liver ka problem bi hosaktaa hai ? Thanks

[@JPzizou]

Exercise to improve ankle dorsiflection? When i play football, my ankle is not the same when shooting

[@arslannaveed3246]

Assalamualaikum dr sahib my child,, Leg injured badly in road accident now mashallah he is recovered but arthopedic surgon fixed his tibla bone of ankle joint fix can it ve get moveable after taking excercise. At present he is walking with afo please help us

[@PhysioAPRC]

Yes, ranges of motion can be improved through physiotherapy and exercise.

[@ankushlodhi3195]

Sir Mera ho gaya

[@malikg9672]

Sir navicular bone pain any treatment

[@PhysioAPRC]

consult your orthopaedic surgeon physically

[@jingpyrshang6402]

Sir I got Sprained my Ankle today while playing football...can you please help me how to treat my Ankle

[@YASHKUMAR-mb4qo]

Same happened to me How much time it takes to cure completely bro

[@sameergazali-kb6wq]

I got lateral sprain of grade 3 and today got my plaster removed so when shall I start doing exercises?

[@PhysioAPRC]

Do as your doctor advises.

[@gentlemenking2973]

After one year I have still have PAIN on that areas…… ligaments. Last year , I got ankle sprains and it was very bad one. Please help , what should I do now? I didn’t got Creches nor do my I got any Physiotherapie 😢.

[@PhysioAPRC]

Follow the exercises mentioned in this video. And do icing on painful site 2-3 times a day for 5-7 minutes. Hopefully you will get better.

[@javyriahwaqas3789]

Aslam O Alaikum Sir i have swear pain in my ankle...3 months back i was slipped in washroom...my foot was twisted still i got swelling on n off. What should i do now.

[@PhysioAPRC]

Ice at the area of swelling for 5-10 min twice a day and visit nearby orthopedic doctor for consultation.

[@loriannewhite-ry2ud]

The front of my anklel has pain when I walk on i

[@syedaliyanali1152]

mere sister hai 20 years old and 6 to 7 years ki jb wo the to onke paon ke pendli me nasso ka ghuccha ban gaya tha jiske wajha se wo chalte chalte ger jate the ab wo 20 year ke ho gai hai or onke 1 paon me kafe gape a gaya hai jiske wajha se chalne me bhi problm ho rahe hai bagher kese sahare k wo chal nai skti kafe physeotharphe krwai lkn koi faida nai hoa kya aap inke lea kuch guide kr skte hain

[@techultraworld2312]

My ankle sprain has been gone for 30 days and I am on bed rest for 2 weeks. Now when I move, there is 20% swelling with some pain. What should I do, is this normal?

[@PhysioAPRC]

Follow our videos Or Consult an orthopaedic surgeon or visit us at Horizon Hospital Lahore Book an appointment Online or at Clinic [phone]

[@mariapanhwar5542]

Salam sir hru

[@SomeshPatil-rj3kc]

While playing basketball one year ago right leg got fracture and currently in same sport got sprain in left leg right leg is still having pain and sweeling some time left leg treatment going on what to do for recovery

[@PhysioAPRC]

Visit nearby orthopedic/ physiotherapist doctor for proper physical consultation and guidelines regarding your condition. You can also contact on this number 0321 4722540 for booking your appointment.

[@Rahul-yh9lg]

Sir i have ankle injury 1 year ago but still i have pain what to do please tell me

[@umarrahman3246]

May ny surgery krli hai 4 week ho gai likn abhi tak pain ho raha hai

[@Sureshalapati444]

Hii sir accident Anklee bone small cross what exercise or tablets tell me sir

[@PhysioAPRC]

please discuss with your orthopaedic surgeon then follow our video exercises

[@Mohammaduzair.59]

Mera hua abbi bhi hospital me hun 15 din se thek hi hua hai mera

[@mohammadnafi5773]

Hello sir i am from 🇧🇩 Main 3 month ho gaye injured hu...injured hone ki bad 5_6 ki bad main fir se khelna suru kiya and Again pain double ho geya and aptak do bar X-ray vhi kiya...amd now pahele se bohot kam ha pain but sometimes pain kom hota hai but injured ki jaga ful jata hai...mene medicine vhi liya tha...(i am from Bangladesh 🇧🇩 is liye assi likh nehi payi) now please give me some solutions

[@PhysioAPRC]

Kindly visit nearby orthopedic and physiotherapist for consultation.

[@mustanggurung7278]

I think i have garde 2 ankle sprain and Now it's been 1 month completed but still there is pain. What will i do sir????

[@PhysioAPRC]

Visit nearby orthopedic doctor for guidance.

[@souravtalukdar9347]

Sir I sprained my ankle today

[@KASANA_G82]

Phir kasa thik hua bhai

[@sumitisharma1592]

Sir ankle spring hua tha but toes ke pas neelapan hai aur usse pain hota hai kya treatment hai

[@PhysioAPRC]

Do icing on the bruise for 5 minutes 2-3 times a day. Also follow the exercises mentioned in the video properly.

[@mahwishfatima1867]

I slipped and got ankle sprain 12 days back. Initially I had swelling and bruise. I did icing, elevated my leg and wore brave on and off. Now swelling has almost disappeared. Now should I start walking? Yesterday I tried to walk and put weight on leg but felt stong sting sensation in my leg. Pls help

[@vmmh]

Kya kare mam Hindi me bolo

[@QamarAbbas-fr7is]

Sir mery ankle py kam k doran Ac dukt girl Gai thi us ka watch 50 kg Sy zyada tha 1 month ho gy hai mery doctor ny back slap lgaya hy

[@PhysioAPRC]

We encourage you to follow your doctor's advice. To book your appointment with Dr. Irfan online or in person, contact him on WhatsApp at [phone].

[@naturet999]

Is it doing after reliving pain..I have angle sprained 2 week befor ,now pain after walking,can I do this exercise...with love from india...

[@PhysioAPRC]

Kindly consult with nearby physiotherapist before following any exercise plan. They will assess you physically and guide you accordingly.

[@zahid9112]

I'm grade 3 patient I was using hot Air for removing swallow

[@PhysioAPRC]

Do icing instead of heating. It more helpful in reducing swelling. Also follow exercises mentioned in the video. Hope they will help you.

[@KASANA_G82]

Phir kasa thik hua bhai

[@DeepakGupta-oy2pk]

Sar main 4 feat unchai se Gir gaya tha aur 10 din plaster Chadha tha 21 din Ho Gaya Sujan nahin ja raha hai edi ka chalne mein thoda dikkat hota Hai kya karun

[@krishnaveersingh6736]

Mara bhi aise h sir..15 din plaster chde h 3 week hogye utre abhi tk ni ja ri swelling

[@PRASHANTKUMAR-pt8of]

@@krishnaveersingh6736 same here

[@PRASHANTKUMAR-pt8of]

Sir please bataiye🙏

[@msmarium42]

Sir I sprained my ankle 1 month ago and now after removing brace I can't pull my ankle up, also can't pull my toe fingers up..what should I do now?

[@PhysioAPRC]

Discuss with your orthopaedic surgeon meanwhile Fo exercises given in this video

[@msmarium42]

@@PhysioAPRC I can pull them down, but i just can't pull them up.. Thank you for your reply ❤️

[@binodbabu7422]

@@PhysioAPRC sir i have almost the same problem but after some medication pain have been reduce and i can run as well but if i play football and kick the i feel pain so sir plz recommend me some thing should i get a x ray for my foot i got my foot twisted on 20-11-22 and sir as change in weather I can’t use ice as it is cold outside and from some days their is fall in temperature so my foot start paining again sir please reply and help me

[@idiotperson4489]

@@binodbabu7422 hey brothers did your ankek sprain fix

[@idiotperson4489]

@Shso Jddj that's what problem went with me I play kabbadi running and more after sprain and now after 3 months I'm still facing it

[@Frls_toxii_islive]

Sir mujhe 4 week ka plaster laga he ankel twist me kya me plaster utarne ke baad khel skta hu ??

[@shivajibeast5976]

Jaise hi cast niklega thoda ajeeb lgega esa lgega ki haddi pe chalre ho but theek hojata h 2 din m. Aur 2 mahine ke liye care Krna mtlb ankle binder pehn k khelna...

[@Sabudanacraftylife]

Pair me movement sare ho rahe h and mai sari exercises karti hu . Physiotherapy karib 1 and half month kara li h . But fir bhi pain nahi ja rahi ...sujan bhi aa jati h jara sa bhi jayada chalne se

[@shivajibeast5976]

Kya apne cast lgaya tha?

[@Sabudanacraftylife]

@@shivajibeast5976 yes almost 30 days ....ha par Maine starting days me 10 din hi rest kiya uske baad maine bahut jayada walk kiya fir jab dard bharne laga to 2,3 month full rest kiya

[@shivajibeast5976]

@@Sabudanacraftylife how is ur foot now..is everything fine means are u having problem in dorsiflexion motion.. etc...

[@Sabudanacraftylife]

@@shivajibeast5976 rotation and baki movment me ese koi dikkat nahi h I think 90% motion sare sahi h ...and normal walk bhi kar leti hu ...but thoda sa bhi jayada chlane se dard hota h bahut and vaise bhi normally thoda thoda dard hota rahta h

[@shivajibeast5976]

@@Sabudanacraftylife mera bhi pau muda tha 1 sept ko cast cut gya tha .. waise kabhi kabhi jab ek jagah se uth k chalu toh do mint k liye mere bhi dard krta h but fir thik hojata h... let's see now..lekin baaki sab chize shi se ho jati h..! Kabhi apne ankle m kisi spot m dard hua h..?

[@MuhammadUsamaQamar]

what about the medial side

[@dipakumari4203]

Agar ice ny hai to garm Pani mein fitkari dal sakte h

[@muummyskitchen8550]

Ankle plaster cut hone k baad kitne din swelling n pain rahega normal hone me kitna waqt lagega please bataye

[@PhysioAPRC]

3 to 6 months on average

[@muummyskitchen8550]

@@PhysioAPRC thank you