RECOVER FASTER! How To Treat An Ankle Sprain At Home

The best ankle rehabilitation exercises you can do at home to recover quickly from your injury. Ankle sprain recovery tips and exercises to decrease ankle pain, decrease inflammation, and promote healing. Keep reading for more!
➡️ JARED’S RECOMMENDED ANKLE BRACE: urlgeni.us/amzn/anklebrace
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OTHER VIDEOS YOU'LL FIND USEFUL:
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✅ 10 HOME EXERCISES TO STRENGTHEN YOUR ANKLES: • How To Strengthen Your...
✅ HOW TO INCREASE ANKLE MOBILITY AND FLEXIBILITY: • Improve Ankle Mobility...
✅ HOW TO RECOVER FROM AN ANKLE INJURY: • [RECOVER FASTER!] How ...
✅ EXERCISES TO ELIMINATE ACHILLES TENDONITIS : • Fix Your Achilles Tend...
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Acute ankle sprains are one of the most common musculoskeletal injuries and have a particularly high incidence among athletes and physically active individuals. They’re certainly painful, but they’re also associated with a high rate of recurrence - meaning if you sprain it once you’re likely to sprain it again.
Luckily performing the right exercises the right way at the right time can greatly reduce your pain, improve your function, and even decrease your risk for reinjury.
These are 9 of the best tips, advice, and exercises you can do at home for your acute ankle sprain injury. These are the same recommendations I give my physical therapy patients all the time and I know they will help for you as well!
CAVEAT AND DISCLAIMER
Ankle sprains are treated very differently from ankle fractures. You must go get your ankle checked out with X-rays to ensure bony integrity before starting this or any treatment program. The information in this video is for informational purposes only and not intended to be taken as personal medical advice. Always consult your local doctor or physical therapist for a unique treatment plan that’s specific to your needs.
WHAT IS AN ANKLE SPRAIN?
You ankle joint is held together by a series of ligaments that connect your lower leg to your ankle. When one of these ligaments gets pulled on and stretched out, that’s what we refer to as an ankle sprain.
Most ankle sprains happen in what we call an “inversion injury”. This is where the foot buckles to the inside and the individual “rolls” his/her ankle.
WHO GETS SPRAINED ANKLES?
Everyone is prone to spraining their ankles, but the injury has a higher occurrence rate among athletes and fitness/athletic populations. These individuals tend to perform activities and get into positions where “rolling” their ankle is more common.
WHAT SHOULD I DO IF I SPRAINED MY ANKLE?
The best practices immediately after an ankle sprain are those things that will help eliminate inflammation and pain from the area. This is best accomplished by performing modalities and practices according to the R.I.C.E model - rest, ice, compression, and elevation. These modalities and tips are outlined in the video above at the time stamp (3:33)
If your ankle is sprained, you should also start to incorporate a technique called cross-friction massage (5:15). This is where you massage the ligament perpendicularly to the fiber orientation in an effort to improve scar tissue alignment and promote healing. This is a great way to improve the healing time for your ankle sprain injury.
WHAT ARE THE BEST EXERCISES FOR AN ANKLE SPRAIN?
The best exercises for your acute ankle sprain include passive and active range of motion and some light resisted exercises as follows:
SEATED CALF STRETCH (5:58): Introducing non-weightbearing dorsiflexion motion (ankle mobility) is a great way to maintain your range of motion while avoiding aggravating the sprain.
ANKLE ABC’s (6:45): My favorite active range of motion activity to get your ankle through all ranges of motion available.
WEIGHT SHIFT PROGRESSION (7:30): If you sprained your ankle, chances are it's hard to put your weight on it (stand on that leg). Gradually working on shifting your weight onto the injured leg is a great way to get back to weight bearing and walking faster.
MINI SQUATS (8:14): Weight-bearing and functional range of motion. Great exercise!
GASTROCNEMIUS STRETCH (8:55): Dorsiflexion (pulling your toes towards your shins) is the most important motion to maintain after spraining your ankle. This exercise stretches the top calf muscle...
SOLEUS STRETCH (9:53): and this exercise stretches the bottom or "deeper" calf muscle.
HEEL RAISES (10:12): Simple bodyweight strength training for ankle stability.
Rehabilitating your sprain the right way from the get-go is crucial to improving healing time, decreasing pain, and getting back to activity quicker. Performing these exercises regularly is the perfect way to do just that!
I hope these things help you out. If they did, please leave me a THUMBS UP below!
If you have any questions, comments, or suggestions, please leave them in a comment down below.

[@donoduzo6949]

To everyone who is watching this after hurting their ankle, i hope you get well soon. I came here because I just woke up and tried to go down the stairs

[@toneandtighten]

I hope you get well soon too and this video helps!

[@sweetpea1086]

Thank you!

[@bamalama9628]

Thanks yo

[@nikodemumtiti1182]

Thank you

[@jocelynwilliams4139]

literally same

[@chaumui33]

Super useful!!! - here's the stretches as mentioned. 1. Elevate - 10 - 20 minutes 2x per day 2. Cross Fiction Massage 3. Seated calf stretch - 3 x 20 second holds, 2-3x daily while sitting down and using an exercise band to pull your toes towards you 4. Ankle ABCs - Spell out the whole alphabet, 2-3x daily 5. Weight Shifts - 10-30x daily, increase as tolerated 6. Mini squats - 30 - 90x daily, increase as tolerated 7. Gastrocnemius stitch - 3 x 20 second holds, 3x daily 8. Heel Raises 3 sets of 10- 30 reps 9. Stair Stretch - stand on tip tope and use your calf muscles to drop low

[@toneandtighten]

Thanks so much for helping others out!

[@clublulu399]

Life safer. I’m about go to work on this sprained ankle of mine.

[@prodbyaye8751]

Thnx for writing the details but we still need the video help

[@Sugarshane88]

Running on the treadmill with loose shoes smh destroyed my ankle 😤

[@prodbyaye8751]

@@Sugarshane88 I destroyed my knee

[@davidikem]

Anyone in 2024

[@joshuacruz6595]

Meeee

[@mariamn8373]

Thank you for this info. My son has just sprained his ankle as he was playing soccer. Will start on these exercises shortly. Am hoping he heals at the earliest.

[@RetroFootballFC]

Happened to me now lol

[@Bangbangbigelow]

I sprained my ankle watching Allen Iverson highlights

[@raphaky1105]

Kyrie*

[@TwoToneX]

@@raphaky1105 yessir

[@fahmidabrar4102]

Good one😂

[@byiri9993]

💀 😂

[@M-POWER777]

I3 we talking about practice 😂😂😂

[@Qstuuun]

This video is absolutely amazing and life-changing. Thank you. I rolled my ankle hiking and kept using it for a few weeks, and got some tendon tears in my heel and underfoot. Do you have any suggested stretches specific to the foot? Again - thank you. Incredible.

[@skinnydee1886]

I've learned from my parents (as they've learned from theirs), to apply warm iodex (3 times daily) to a sprained ankle, etcetera. I've used this remedy on myself, also a few others and we were healed very quickly! I met an Australian gentleman (on vacation) who was walking with the help of a crutch because of a sprained ankle. The doctor at the hospital took an x-ray, bandaged it, and told him it would be healed in about 6 weeks. I healed his ankle in only 9 days by massaging his ankle with warmed iodex! After he walked (without the crutch) to the pharmacy, he bought 6 jars of iodex to take back to Australia. He said, "My dad is a physician, and I'll take back these jars of iodex for him and tell him what you did. You taught me, and I'll teach him!" Unfortunately, not many people know about this simple remedy.

[@fionacharles328]

Super! Thank you! Rolled my ankle badly 8 days ago. Been doing small movements, but now this is a proper plan. Will do all these faithfully as keen to get back to normal. 👍

[@toneandtighten]

You're so welcome! I hope they help!

[@sethdonahue7452]

R u fully recovered

[@annfordtyson9977]

These exercises are brilliant and are really helping me. Thank you Jared for these and for all of the other videos and text you have put up here. I am also using some of the knee-related workouts now as I have trouble there too. Thank you also for all of the helpful details you put on here, such as the time stamps of where to find specific exercises, links to your related workouts and the recommended progressions, and for the links to locate helpful equipment. All of this is really helping in my case. I also hope that everyone else here who is hurting and trying to recover, will get well soon.

[@toneandtighten]

Thank you so much and you are welcome!

[@toneandtighten]

How did you sprain your ankle? Leave a comment below and be sure to "LIKE" this video if the information helps you out. PHASE TWO ANKLE EXERCISES for strength and stability can be found right here: kzbin.info/www/bejne/boqvZqKCZdWgqq8 Hope it helps!

[@Ramyapad19]

I sprain my ankle by walking Thanks Ramya

[@toneandtighten]

@@Ramyapad19 Oh man! I'm sorry to hear that! I hope this video helps!

[@Ivan_Glamdryng]

Thank you for helping us! My wife has an almost chronic sprain on the inside of her left ankle. There are no broken bones(Thank You, God!) It just comes back with no apparent reason. She is already doing her ABC's and laying down toe points. Thank you once again.

[@toneandtighten]

@@Ivan_Glamdryng Sorry to hear about your wife, Dale! You'll have to check back in one week when I post my "Ankle Strength and Stability" video. Thanks for commenting!

[@mysevendogs]

I sprained my ankle in just the way you illustrated in your video. I was hiking on hilly, rocky terrain and twisted my left ankle. This was several years ago. It has never fully healed and swells up when I do yoga or simply take a long walk. Now, I need a long term solution and probably a soft brace like the one you showed. Thx

[@hilarylohrman6051]

11:08 I have been recovering from right piriformis syndrome. 99% healed. Past right ankle sprain 2 yrs ago standing up from an office chair w discovery that my foot had fallen asleep. This current sprain 2 was ago almost identical. Stood up from sitting w crossed legs, immediately pronated right ankle and landed full wt (105 lbs) on it. Wrapped, iced, to ER in 6 hours, no fracture. Grade 1 low ankle sprain right side. Almost no swelling due to immediate RICE. PT started in 2 days, they decided to focus on piriformis not ankle, and did neck manipulation. Now I am left with painful neck strain, and have quit PT. Your protocol is much more what I needed/expected. Retired RN, good understanding of the physiology and extremely frustrated. I train multiple modalities at a good fitness facility 5 days/2 hours per neurologist tx plan for central sensitization. This could’ve been a case study in poor mgmt of recurring sprained ankle. Thank you for your program!!

[@auriarios1362]

Was walking Stepping down from the sidewalk I didn’t notice how deep the ground from the side walk because the street look even , but wasn’t to my surprise 🤦🏻‍♀️ thank God this beautiful elderly lady help me so much.. ❤

[@arthurtcherkezian356]

Skateboarding baby hahah

[@dougie4411]

me too bro haha im trying to get back on my board

[@austinsteiner5822]

Same here mate. HAha.

[@cbgnet]

Same I broke my ankle 6 weeks ago it’s still not 100% better I’m mad

[@dougie4411]

@@cbgnet sheesh

[@sidz368]

Same sprained it 5 days ago.

[@lisagutierrez3321]

Thank u great video!! I sprained my ankle coming down the last couple of stairs in my house with an inversion sprain! It’s been two weeks now and I have been doing some similar exercises but these are new and will do them also. Thanks again !!

[@toneandtighten]

You are welcome, Lisa! I hope they help in your recovery!

[@partapsingh3550]

Same i also got my ankle sprained Its been 20 days still not fully recovered.. I think iys because i dont rest that much and proceed to do physical activities.. Can you guide me how to recover fully from this i will be so helpful for this lisa

[@hungryhorse8424]

I done this at work and really helped Thank you for the video!

[@toneandtighten]

You're welcome!

[@dogshmog]

Running downhill in the fall at Kennesaw Mountain. Stepped in a hole under some leaves and foot folded completely underneath my leg. 10 days ago now. Still some bruising and swelling present. Have been going with the active recovery method, and making good progress.

[@jesuschrist5580]

Messed my ankle up pretty bad on my skateboard now I’m just sad 😢 trying to recover as quick as possible

[@toneandtighten]

Sorry to hear that! Good luck in your recovery!

[@GregSkinner]

same... wanna get back on my board

[@redvelvet5374]

How is it going?

[@jesuschrist5580]

@@redvelvet5374 oh man I totally recovered and progressed a lot more since I posted this comment appreciate it tho bro Fr

[@matthewsnow6317]

@@jesuschrist5580 Thanks for posting the follow up. Just sprained my ankle playing bball a few days ago, and my first thought was damn now I can't ball....but gave it some thought and figured the best thing I could do was focus on recovery and bouncing back better via smarter targeted treatments and new mental frameworks. Family members think I shouldn't be pushing myself in recovery, but part of this experience is getting to know our bodies, so when they warn me, it fuels my focus to prove them wrong...so it's cool to hear someone else has progressed even further after.

[@dllane]

Thank you for your video. I sprained my right ankle a week ago and wanted to research to find out the best rehab exercises to promote faster healing. Yours is very informative and professional. I just began your suggested exercises today so hopefully my ankle will be good as new in a couple of weeks.

[@toneandtighten]

You are welcome! I hope you find this helpful and thank you for your kind comment!

[@antonydpattam9791]

how is it now?

[@Electivedrop]

Hey, how's your ankle now?

[@Bucketsthecake]

You are the man I watched your video on Achilles stretches tried it I went from limping can’t jump to running and jumping thank you so much !!

[@toneandtighten]

Glad I could help!

[@pammi100]

Thanks so much Jared. I sprained my ankle yesterday and this video is so helpful. Love how you explained everything so clearly. U r brilliant 😊❤️

[@toneandtighten]

You are welcome! So glad this was helpful!

[@pammi100]

@@toneandtighten ❤️

[@adityagardasgaming9622]

​@@pammi100what the current situation of your ankle sprain please tell

[@pammi100]

Good thanks. 🙏

[@susangordon9351]

Thank you. So glad I found this. Was decompressing my lower back before work by hanging from a pull-up bar in the basement. Early morning and low blood pressure caused me to black out. Went down on my left foot which wobbled drastically, hitting first the inside ankle on the floor skinning it; then landing on the outside ankle. Clean break in the fibula 5 weeks ago. The break is healing beautifully but the foot is still hurting from the trauma. I will be 57 next week but have been a runner for decades.

[@CGJR4]

I was just reading through comments. My husband likes to decompress his back by hanging upside down once in a while also, so I can relate. I can’t imagine what you went through that sounds horrible… Blacking out falling on both sides of your ankle! Hopefully someone was home to help you. That sounds like a nightmare. I hope you’re healing well. I rolled my ankle playing badminton. I’m not as bad as you, but it still sucks not to be mobile, and not to be able to go outside for walks when the weather is finally getting better. I wish you the best with the healing of your fibula and foot!!

[@CGJR4]

I was just reading through comments. My husband likes to decompress his back but hanging upside down once in a while also, so I can relate. I can’t imagine what you went through that sounds horrible… Blacking out falling on both sides of your ankle! Hopefully someone was home to help you. That sounds like a nightmare. I hope you’re healing well. I rolled my ankle playing badminton. I’m not as bad as you, but it still sucks not to be mobile, and not to be able to go outside for walks when the weather is finally getting better. I wish you the best with the healing of your fibula and foot!!

[@daviddouglasspeidel]

Ouch I’m sorry. I can relate to the low blood pressure black outs.

[@DanTheMan221]

Twisted my ankle, swallow up like a balloon! Very painful it's been about 4 weeks. Swelling is down but it still is painful. I miss running 🏃 😔

[@harbouliyoussef6046]

The same

[@enochduah3066]

How to never get it because I got 2 years just on my left ankle

[@user-rx9di9lg1q]

After one month I still feel the pain when I torch it in the specific angle but I can walk and do a lil run w/o pain, does anybody know what to do with it

[@jaydenlee6573]

How long did it take to get back to normal?

[@meerabakshi2676]

Thanks. Your video is going to be very useful as I sprained my left foot just a couple of days ago. It is in your language may be called Level 1 ankle sprain. I feel much better within 3 days but still feeling ache while trying to walk normally. I will exercise as per your instructions here. Thanks a lot.

[@toneandtighten]

You are welcome! Glad you are already feeling better!

[@snakeeyestrade6930]

Thankyou doctor!

[@MamaRosie]

Thank you for this! About a week ago, I sprained BOTH ankles at the same time. 🥴 I stepped in a hole while camping & twisted my left ankle. I caught myself, so it really didn’t even hurt & I didn’t think much of it. However, the next day, as I was stepping down from a dock, my left ankle gave out and when I tried to stop myself from falling, I twisted my right ankle! 🤦🏻‍♀️ I was wearing my baby in my wrap carrier, so I was very concerned about protecting him as I fell. Now my left ankle feels mostly better, just a little tender. My right ankle still hurts very badly, though. 😖 I’m so frustrated because I was very strong before my pregnancy, but the pregnancy and delivery was so difficult, both my baby and I almost died, and I haven’t been the same since. I usually take my baby on a walk every morning while wearing him, but now I’m afraid I’ll fall with him again. 😩 I did get an EzyRoller so that I can still take him out without putting too much weight on my ankles and that seems to be working, but I’m sick of not being able to do everything I want to do.

[@Rohan-st8lm]

You're so unlucky man speedy recovery to you soon.

[@renil18]

Get well soon. You will be alright👍

[@lachyboymitchell5182]

Wow I pray you got better

[@khadhijaaden5781]

I am not

[@nargisbbyounis]

How are you now? I feel your pain. I’ve hurt both my ankles too from simply walking a lot faster. Obviously I’m not as conditioned as I thought I was. Have had lots of foot related problems previously. Three days in, the school run is pretty difficult 😞

[@boiipulu2362]

I rolled my ankle in my rugby game this has helped improve the healing a lot thanks 🙏🏾

[@toneandtighten]

You are welcome, Boii Pulu! I am glad this helped and thanks for sharing!

[@BrodyTrott]

Thank you for this video! I sprained my ankle bad over a year ago, doctors wouldn't sign off on physical therapy, and it's still bothering me. It comes and goes, especially if I don't walk on it for a few hours, and then when I do, I'm in pain. I'll try these!

[@davelinkson1]

Very helpful, thanks I sprained my ankle at Easter time April 2020 while collecting up equipment after Junior (kids) Parkrun (volunteer marshal) and stepped into a blind pot hole covered by grass. I've always been a tad weak in the ankle areas suffering sprains since 1970s Anyway, I can do most things now like weight bearing, walking & running, but the problem I still get is intermittent pain when I rotate the ankle especially over to the lateral side and when ascending stairs, it catches me out sometimes. I've been doing gentle excercise and stretching movements on the legs and ankles including cross fibre friction massage and there seems to be improvement. And now I'm so much more aware and careful of where I'm stepping..

[@professorx8549]

Was jogging and stepped in a pothole and rolled it over. Been icing and elevated over last 48 hrs. Getting a lot of relief. Albe to walk without limp, but still has moderate swelling. Getting there.Thank You so much. I will subscribe with big thumbs up

[@toneandtighten]

I hope you have a quick recovery and thanks for your support!

[@shabdhundal7224]

I was first watching your ankle sprain strength exercise video which helped a little but this is working better, I should've not tried to make it stronger rather stretch it instead. Thanks!

[@toneandtighten]

You are welcome, Shabd! I am glad this video was helpful for you!

[@cocopia8456]

This is very helpful. Thank you. ❤❤

[@toneandtighten]

You're so welcome!

[@magarittenguyen1859]

walking into a hole hidden in the grass (wearing platform tevas) - two weeks have passed so far. its getting better. ill check out more videos in the descriptionbelow! also just got the brace you suggested!!!

[@mal1078]

Sprained it last Monday and it feels like it’s been forever. I was changing clothes and slipped on a dog toy I didn’t see. Wasn’t even doing anything fun 😂 grateful for this video, I’m dying to get back to my regular fitness routine 🤘🏼

[@toneandtighten]

Oh man! What bad luck! Good luck in your recovery!

[@emnacheikh5445]

How long it lasted ?

[@adrinag4274]

Are you okay now? How long it took you to recover fully? Asking because i am in shoes now💔

[@im_so_bored3896]

@@toneandtighten can I do these exercises if it hurts to rotate the ankle. For the abcs part I mean. Even massaging hurts. I'm. One week in no fracture as confirmed by xrays.

[@chrxsv]

@@im_so_bored3896 did your injury heal?

[@David-nu6kw]

I was walking a trail in a forest looking for a spot to fish near a river, when the unthinkable... Oh my did it ever hurt! I can still feel the pain today. 7 months later it is not completely healed, because I never got it properly looked after. Thank you for your advice I will definitely apply it.

[@toneandtighten]

Sorry to hear that! I hope this video helps in your recovery!

[@nehanisad9167]

Thank you

[@MiraReda]

Thankd for the useful video! My doctor said don't move your feet inwards "to the inside direction" so the ligaments are not put under more tension, what do you think of this?

[@ginahatcher6053]

Thank you for these tips! I rolled my left ankle playing basketball three days ago. I went up for a layup and came down wrong. I will start these exercises tomorrow

[@toneandtighten]

You are welcome, Gina! I hope you find these helpful in your recovery.

[@typicalomar7373]

How long did it take to recover

[@pamelatlynch]

Hey Jared, I have rolled, sprained and injured my ankles so much over the years that I just go back to my PT exercises instead of going to the doctor. More recently I almost decided to see a doctor when I had an eversion ankle sprain that would not heal properly. I was getting out of my car too quickly, the driveway was uneven, the property still had wet leaves all over the ground and I believe that I stretched my toes too far up toward my knee. The pain is gone now, but I am always looking for new ways to strengthen my ankles. I am wondering if there is a correlation between muscle imbalances in the legs and ankle injuries. I also have muscle imbalances in both legs, every time I exercise not only my ankles, but also my legs, that my ankles seem to feel stronger.

[@strll3048]

Thank you so much.

[@toneandtighten]

You're welcome!

[@jwestfalldavis3574]

I was walking into the church narthax last Sunday and was tackled from the side by a ferral two year old who ran directly into my lower right leg. I went face first into the carpet, My shoes came off and I only had an abrasion on my left elbow and my right ankle felt different. The ankle doesn"t really hurt but the last two evenings the right ankle looked red and swollen. Its range of motion is okay. Upon awakening the ankle was well defined. After a few hours of being vertical the ankle is red and swollen. Of course I keep it elevated, put ice packs on it and try not to walk on it . BTW I am 71 and normally walk four miles a day. I just got out of rehab for a left knee injury two months ago. I am so glad she did not reinjure the left knee!

[@dajilus2410]

sprained my ankle within 30 minutes of watching Connor McGregor do it in his most recent fight 😂

[@toneandtighten]

Ha ha, oops! Good luck in your recovery!

[@ryanwilson7241]

Has this ended up helping at all?

[@Rain2o]

Thank you for this video. I stepped on someone’s foot while playing basketball about an hour ago. As i lay in pain all I could think about was when I tore my mcl and how I might not be able to do any fun activities for a while. Already started in some of the rehab tips here. Good luck to anyone who gets hurt. I wish you fast healing

[@toneandtighten]

You are welcome! I hope this helps in your recovery!

[@messilion7048]

That’s exactly what happend to me

[@hamburger9931]

Yo You good now or what If so how long did it take to heal

[@georgediab7079]

what did you do

[@simpz5428]

This the same exact thing I did to my ankle a few hours ago

[@zombiesun44]

I was doing a night run and had just finished and was doing my cool down and decided I wanted to do one last sprint and took a flying leap over the sidewalk and landed hard on my left ankle. Thanks for the resources! This is so well explained

[@toneandtighten]

So sorry! I hope this helps in your recovery!

[@lionelgrisbane-ud87]

Did you die?

[@angeladarcy3750]

Great video I'm not sure what I did but I had a tingling sensation under my arch in my left foot and next morning swollen ankle and couldn't walk on it doc gave me strong painkillers but still slightly swollen and through your video I've started walking slowly. Just wondered what I'd done?

[@MyrnaDeJesus]

Excellent, comprehensive information and tips. Greatly appreciate it. I'm laid out on my bed with a sprained ankle as I watch and take notes.

[@MyrnaDeJesus]

PS I sprained it when walking down a dark street, seems to me that there was gravel on the ground that I didn't see and it tripped my stride. 😓 It was a very scary experience.

[@toneandtighten]

I am sorry to hear about your injury! Good luck in your recovery and I hope this helps!

[@sethdonahue7452]

I hope you get better soon btw the fastest way to heal it is to walk on it without a brace right away run 3 days after the injury and do Mobility exercises

[@pokedex2500]

Broke my ankle when I was playing basketball

[@minisurfbanana]

😭😭😭

[@sanatanisher4639]

But i has only ankle sprain during basketball

[@loxiasdes7095]

What did you do for recovery

[@Yadiersantos]

Just happened to me now 😭

[@andyvenegas6941]

Same

[@guillaumepoulin3522]

As usual, your videos are super helpful. I beat my PR on a 10k last sunday, but I also kind of hurt my ankle so I need to get more serious in ankle strenghtenimg now

[@toneandtighten]

Thanks so much!

[@Rallyart1991]

Hi Jared, thx for this super helpful video! I was diagnosed with avulsion fracture due to a football game four days ago, guess a pretty common injury in sports. Two questions though: I was told by doctors to wear ankle brace as much as I can to stabilize it, so should I be doing the seemingly wide range motion like ankle ABC with the brace on or should I do it at all after only 4 days? Also my doctor told me to wear it for 5 weeks, and I understand it takes around 4 weeks for bones to heal, so should I be doing these exercises now or maybe later? Apart from the swelling and some bruises actually I don’t feel much pain, so I wonder should I do them by now. Thank you very much!

[@destinybarcenas1749]

Thank you this helped I sprained my ankle a week ago during soccer practice there is still some swelling but it’s very minimal. I’m just trying to get it to heel faster because I’m tired of not doing anything and using crutches

[@Pauly123]

Same

[@eetuvierinen4134]

Same

[@treble1200]

Same but did it while at my sons soccer practice. Full sprint, foot fell into a small hole in the ground. Ugh 🤷🏽‍♂️

[@YoshiSoccerDude]

same

[@serrgio006]

I hate it feel useless and sad I’ve also been eating bad I was going to the gym and damn I hate this but it’ll get better

[@sebastianvillasenor3623]

Um it’s been about 10 minutes since I sprained it

[@iman5873]

Me too rn 😅 How's you ankle doing after almost a month?

[@cardinalsboi1132]

@@iman5873 bro I have a soccer game tomorrow and I rolled my ankle lol

[@thapsycho430]

@@iman5873 how's your ankle doing after a week? XD I've fked mine up 2 days ago

[@iman5873]

@@thapsycho430 ouch sorry to read that! Hope you'll get well soon 🍀 Mine is doing surprisingly fine, it's still a weird shade of blue but not swollen and it doesn't hurt at all unless touched in wrong ways. Thanks to the suggestions in these videos I can already walk and dance normally, I just precautionally avoid jumping and running, I daily use ice and do some of the suggested rehab movements and instead of putting bandages I'm wearing stiff tight boots (like Dc Marteen's) to avoid accidentally re-spraining it since it's still weaker than the other So if you're not an athlete who needs to immediately do serious stuff you'll be fine and can live almost normally even after week, just take care Let's see how long it will take to have it back to its best shape... Thanks for asking: thanks to your notification I can review the video's instructions and actually follow more of the useful suggestions

[@tanvirbinlokman8576]

@@cardinalsboi1132 bruh... me too...i was doing training and my leg is sprained....so awfull.

[@terrybeckemeyer8445]

Thanks very much for this exercise.

[@toneandtighten]

You bet! I hope it helps!

[@raemagillam4369]

I sprained mine by falling down my stairs. On my way to work. Then drove to work (sobbed the whole way. Think of Ellie sattler running with the flashlight dragging behind her as me getting to my car) worked all day on my feet then got it checked out… for everyone to say I was faking. Trust me I wish I was it hurts

[@joellu8202]

why is this funny to me

[@raemagillam4369]

@@joellu8202 it’s alright it’s funny now and I laugh about it but when it happened it was not 😭

[@meerabakshi2676]

I can imagine how much you would be in pain all day at your job. I wish you would have gone straight to the breakroom, and applied crushed ice in a zip lock bag. Next time such accidental damage comes up, apply ice as soon as possible.

[@heartofgod4u]

Missed a couple steps when walking down my stairs. Fell directly on right foot and it turned inward, was instantly super swollen. Went to urgent care, it wasn't broken, just a bad sprain, but this was 2 weeks ago. Will definitely be trying these exercises because I'm ready to get back to my normal routine lol. Thanks for this vid, very helpful!

[@toneandtighten]

I am sorry to hear about your injury! I hope this helps and good luck in your recovery!

[@heartofgod4u]

@@toneandtighten thanks so much. I did have a couple of questions for you though, if you don't mind...my right ankle feels super tight and stiff, is that probably from it being rested and not fully used for so long? My foot also "pops" in different areas when weight is put on it, it doesn't hurt when that happens, but I was wondering if that is a norm also? This is my 1st sprain, so I'm learning as I go. Also, one more question, when is it safe to drive again...with it being my right foot I've avoided even trying the past 2 weeks and was curious. Thanks in advance!

[@yellowdaisy1305]

SAME!!! 😭😭😭😭

[@marklittler784]

Yeah I'm learning how important it is to keep the floors clear of anything you could trip on and being extra careful and light footed on uneven ground.

[@jellycube898]

omg I also had to go to A and E to check if mine was broken

[@davidkacprowicz9521]

Thank you! My ankle healed immediately after doing this

[@toneandtighten]

You're so welcome!

[@nymdc-j4087]

Very helpful - thank you!😊

[@toneandtighten]

You're so welcome!

[@deo6362]

Thanks so much transportation is not so great as far as lyft and uber ill be doing this today thanks 🙏🏽 Im going through a Bosworth injury and its tuff. Thank you for the enlightenment ill be doing this until healed

[@toneandtighten]

You are welcome and I hope it helps!

[@joesr31]

It seems to swell up again after I do some of these, should I continue to ice it? Its been about 2 weeks since the sprain, and it doesn’t hurt too bad when I do the exercises, just that its still swollen

[@Z-A-C]

Fell down while drunk, sprained my ankle. Or lightly injured it. Doesn’t feel THAT bad, and I’m feeling like it will heal in a couple days. I can move it and massage it so that’s good. Currently moving it around super slowly to test the waters of it, and it doesn’t feel that bad.

[@lourdesvelasquez5196]

Me too lmao! It’s my second day and I tried to walk but it still hurts. How long did it take for you to start walking?

[@Z-A-C]

@@lourdesvelasquez5196 took me 6 days to walk on it without an ankle brace. Just use crutches, and keep an ankle brace on it at all times unless you need to shower or something

[@lourdesvelasquez5196]

@@Z-A-C when you started walking, we’re you walking a little normal or it still hurt and had to limp?

[@Z-A-C]

@@lourdesvelasquez5196 I had to limp, after 2 weeks i was able to walk on it completely normally again. But it still hurts to do certain things 2 months later, if I ever happen to twist my ankle it’ll hurt for a minute. like I still gotta take off my shoe carefully so I don’t twist it. It’s not that bad tho. Just wait a couple of weeks and you shouldn’t have much trouble after that.

[@antonydpattam9791]

@@Z-A-C how is it now?

[@stevenaugust8819]

Best information so far thx🌍💪👍👍👍😊

[@toneandtighten]

Glad it was helpful!

[@reneebands4361]

Slipped on tile I had been watching out for all week on vacation. My ankle did not roll it just over stretched in a forward motion and I was hobbling to and from our dinner table. 8 days later we got back to the states and my podiatrist x-rayed it. There is a fuzzy area at the top area but overall doesn't look broken. Have to wait 2 more weeks for PT but last Monday I found out my Chiropractor was billing out on my 30 PT visits beyond his 30 Chiro Alternate Care visits, FURIOUS! Can't do PT now until January so I will be working on these once my time for waiting is up, err. The Air Cast hurts my foot more than the ankle itself but that is what my podiatrist wants, so I will follow instructions begrudgingly. Thanks for videos!

[@Racheld4200]

Thank you for the very helpful video! This is my fourth ankle sprain, so I hope to continue these exercises until for the rest of my life and cross fingers it doesn't happen again!!

[@toneandtighten]

You are welcome, Rachel! I hope this video helps in your recovery.

[@9DThree]

I Really needed this. Its been almost 4 weeks now since I rolled mines doing my usual run. I'm ready to start back walking and running again 😫😭 thank you for this! 🙏🏿

[@toneandtighten]

You are welcome! I hope it helps and good luck in your recovery!

[@jinxedofficial9930]

icantmove

[@zeldanorth8890]

how long did it take to walk?

[@keyvenramos1]

@@zeldanorth8890 for me 4 days

[@mayapealer3339]

When do you start these? Can you do a week after injury if it’s still swollen? Have been walking on it but not running and still a little painful

[@wavydiego4540]

Finally someone that knows what there talking about !

[@LaGataSolar]

i missed a step aghhh! this was so helpful i’ve been on my ass for 4 days now and i can’t take this anymore, i’ve been massaging and it helped my foot not feel like it was asleep but i want to walk soooo bad so thank you!

[@adorabletroublemekinggeniu6886]

Going down dimly lit stairwell, thought I'd reached the landing but in reality still had 2 steps left (my depth perception and night vision are pretty lacking so that didn't help either) and instead of landing on my feet I landed on my right ankle. It was a wonderful experience 🙃 Life lessons aside, How long after sprainning an ankle should you wait to start rehab exercises?

[@twizzycoutinho1130]

Same😅

[@Amy-ds1gp]

Same, how was it for you?

[@lovable20051976]

Thank you Jared for the tips and the exercises. I sprained my ankle 2 weeks back so now I'm off the braces and needed this video for the exercises. Will start them from tomorrow.

[@toneandtighten]

Oh this should be perfect for you, Averyl! Hope it helps you out!

[@patricklalyopal]

Muay Thai Sparring Landed on ankle after throwing a kick. Heard a pop and swelled up like a softball. Thank you for the tips you’re awesome!

[@StonedApeAesthetics]

Had exactly the same thing! Could’ve sworn it was broken but so glad it’s not!!!

[@alexnose9918]

same lol. Did the stretches help you so far?

[@bro7269]

3 days ago I bought plane tickets to Arizona to do a Grand Canyon hike as well as Humphrey’s Peak. Yesterday I rolled my ankle helping my parents move. I have 5 weeks for this to heal!

[@travisstone4520]

I sprained my ankle: first a back story, my mom had rona so I am stuck at home for the next 10 days and I had a lot of energy so I went and started running around with my dog and I forgot we hade a little hole my dog dug and my right ankle fell in it and I fell down and my dog thought I was still playing so he came over and start trying to play again. I’m about 5 days into rehab and I just want to go run around but every time I think the more I play the longer it will be till I start football again.

[@shonaqwanders]

It's been 3 weeks since my sprain and I still have swelling. Does these techniques help me recover faster? I sprained my ankle while playing badminton.

[@MrSuperabhinav]

Yeah it's normal upto 8 weeks in my experience

[@susamabiswas1384]

God me too! Sprained while playing badminton. It HURTS!!

[@sudhanandakumar7413]

Same here. While playing batmindon yesterday

[@hiran4935]

@@susamabiswas1384 Same during badminton

[@omegalgo297]

Great, thank you!!🎉

[@toneandtighten]

Welcome!

[@Itsnotright]

thank you!

[@toneandtighten]

You're welcome!

[@neohyuck2628]

Sprained my ankle during a beep test at gym class. I stopped at level one because it hurt soo bad.

[@denisiyaden1231]

every person here: "yeah, just sprained my ankle" me: *writes a fic and needs the information"

[@shesosweet2781]

How’s the book going?

[@denisiyaden1231]

almost done ☺️

[@shesosweet2781]

@@denisiyaden1231 alright, share the link when you’re done please.

[@keytoarson]

Got tackled in soccer and sprained to the point I thought it was broken. Was probably the most painful sprain I've ever had (probably had a dozen of them in my soccer career). Happened almost two months ago and it's still slightly swollen and the most pain I have now while walking is on the top, where my ankle meets the top of my foot. So I sometimes need to walk sideways to limit the pain. I've done PT and am icing my foot, although not nearly as much as I should. I will follow your advice here and hopefully it gets better! I'm not good at sitting on my bum. Thanks!

[@toneandtighten]

I hope it helps you out!

[@alir.9894]

Great video sir, thank you! Another thing that helped me was infrared heat lamps.

[@toneandtighten]

Excellent!

[@sunset0831]

I sprained my ankle pretty bad at a soccer scrimmage about 2 weeks ago. At that point the season wasn’t started but since then I have missed about 3-4 games and I really want to get back on the field as fast as I can. So I really hope this helps!

[@toneandtighten]

I hope it helps you too, sunset08! Good luck!

[@mosquito9335]

How much time did it take for you ? Its been almost 6 weeks for me and the pain still hasnt fully gone

[@dagoatdavid7]

@@mosquito9335 how about now?

[@mosquito9335]

@@dagoatdavid7 still only 80% recovered Cannot move it in all directions till now . Hurts with some movements too

[@emilyray2246]

Hi, I also play soccer and injured my ankle too. I thought it was a sprain at first but then we wen to a doctor and got an X-ray. It turned out a tiny part of the bone was chipped. Then I went to a fracture doctor over a week later and he said it all healed and now I just have to strengthen the ankle muscles again to walk. My ankle and calf muscle weekend a ton from being in a air cast for 10 days. Currently can’t walk rn but working on it. There’s a 2 week break in the season coming up next week so I’ll be back after the break. Thank for for the break so I only miss 3 games

[@thegameseriesop1300]

Hey thanks a lot for these helpful exercises. I will definitely try them out. I sprained my ankle after I tried to practice my boxing exercise at home without doing any warmup! Note - I've sprained my right ankle now, and earlier I had sprained my left one, which took about 1 and half weeks to heal.

[@toneandtighten]

You are welcome and good luck in your recovery!

[@thegameseriesop1300]

@@toneandtighten Man thanks a lot for these exercises, they really worked like a Charm. My ankle is perfect now and I'm ready to take on high level exercises.

[@dasilvasantos4340]

So after 10 days you can return to your sport without worries?

[@slayer3run]

Hi Jared. Great video 👍. Do You think that this is proper set of exercise for injured ankle few years ago? Never get back full of my previous mobility. Hope You will read this comment and answer.

[@MelanieFraser-wi1ii]

Went over my ankle yesterday & not only do I have a sore ankle but also split the opposite knee open. Will start doing your suggested exercises though a little concerned as having to mostly walk on the sore ankle as can't bend the other knee. Going up & down stairs is tiring on the sore ankle. Any further suggestions to help? Thank you.

[@ild4406]

Hi Thank you for this video very informative. I do have a question I was able to do all of the exercises with a bit of discomfort but ok. The only one I found painful is the heel raise. Do you have any suggestions? Thank you 😁

[@KILLKiera]

I literally have a bad ankle an it always happens when I’m happy and having a great day! smh I’m 5 weeks in but I felt like I could save the trip to the physical therapist and this video is such a life saver!! I thought I was going to need a new ankle honestly lol

[@toneandtighten]

Thank you, Kiera! I am glad you found this video helpful.

[@ryanwilson7241]

Kiera did this video end up helping your ankle?

[@Rey-pd3se]

Thank you!

[@toneandtighten]

You're welcome!

[@kevinlee1901]

I recently missed a step and sprained my right ankle, went to an Ortho after that, doc said mine was ATFL level 3 😢 w some blood clot. Bruise and swollen pretty bad. Said may take 6 weeks to recover. Advise to do R.I.C.E. Still can walk but limping. Glad i came across this video. Will use this exercise to strengthen the muscle, so I can walk proper again.

[@toneandtighten]

I hope you find it helpful!

[@matexxxable]

at what time after injury is it safe to start moving? bad sprain here, home for a month now and still unstable walking with pain, bad swelling, and lots of pain during ligament massage. doing r.i.c.e. since day 1..should i get an mri?

[@jehdyyahdbfjd]

last year in august i got multiple sprains and cracked the growth plate in my left ankle, but after about 2 or 3 weeks i was able to walk with minimal pain (not that i should have been doing so i just wanted to see if i could) but if it’s still that bad after an entire month than go see a doctor/get an mri. I’m not an expert i’m just talking from personal experiences. by the way it did take another 2 and a half months for me to be able to go back to light activity like jogging because i wasn’t really supposed to try and walk, i just wanted to test it. it hurt a little bit so i just decided to stay on the crutches until i was fully cleared by my doctor.

[@TheShubham844]

It’s going to be okay guys! Stay Strong!!

[@joecelinbaya1761]

Thank so much .I like your procedure.its simple .l like it.

[@toneandtighten]

My pleasure!

[@chloegurule976]

I’ve sprained my right ankle twice and now just sprained my left ankle and this video was very helpful for me

[@toneandtighten]

So glad to hear!

[@sethdonahue7452]

Hey i hope you get better soon but heres a list of tips. If u dont have a servere sprain the more you use it and walk with it and other stuff like that the faster you will feel better the only thing that can make not servere sprains worse is twisting them hard again but if u controllingly roll your ankle inwards while putting weight on it thay will actually stretch it out and help you with your range of motion you shouldnt use a brace at all times either if the sprain is not servere but what you can do is try jogging or even trying to run with a brace on to get the muscles really working again also ice may help the pain level but it will actually slow the healing down in the long run same with elevation thats true bc they both reduce swelling and the stuff inside the swelling will actually help it heal faster i could keep going but ill stop there lol if u have any questions ask me

[@alejandrocalderon9175]

I sprained my ankle by pulling my ankle ligaments towards myself. It was a very loud crack that was pleasure

[@zuhon9708]

I recently sprained my ankle an hour ago and I was wondering if it’s normal to here a crack sound. The incident happened fast so I’m not sure what I heard but I’d like to know.

[@snappy2934]

Same

[@brydobhoy123]

@@snappy2934 the crack is normal, happened to me and I thought I had broke my ankle, the noise is some of the ligaments popping and snapping.

[@tiwarishubhasheesh]

Amazing video ... Xcellent exercises .. Thanks a lot

[@toneandtighten]

Glad you like them!

[@maxskouty3898]

Hearing this often so.......WHY can one have a recurring sprain after or when you think it’s been healed? Does this predisposition you for earlier or worse arthritis later on? Thank you

[@bobdog5110]

Ligaments heal like a web and scar tissue build up. Even after the pain has disappeared, the ligament is not as strong as it once was.

[@hdettore]

Took a shot every time you said “Um” then rolled my ankle due to how drunk I was 😂😭 jk thanks for the tips!

[@realspitter5918]

Lol

[@carpepedes3520]

Super informative vid. Easy to understand. The marks on the ankle helped. So does having nice bare feet that are easy to watch (thankfully 😅). Thanks for sharing the tips!

[@toneandtighten]

Glad it was helpful!

[@123merch]

Hi there, thanks heaps for the video, a brutal soccer shot got me in the ankle!

[@toneandtighten]

You are welcome! I hope it helps!

[@hannahxx5599]

skipped a step and fell and twisted my ankle😍.

[@toneandtighten]

Oh man! Good luck in your recovery!

[@ummmmno411]

Lol same I was walking down the stairs in the dark to get my dinner, missed 4 steps and sprained my ankle 😭

[@ardinensengiyumva6194]

@@ummmmno411 damn💀4 whole steps? I’m supposed you ain’t break it

[@ummmmno411]

@@ardinensengiyumva6194 lol it was more the way I fell not so much the height. I smashed it really hard and then sat on it 🤦🏻‍♀️

[@pragyajyotisingh3584]

Same here

[@JasonDChenJDCIQ]

Recently had a real bad ankle sprain playing volleyball, ended up with a grade 3 full tear of the atfl and grade 2 partial tear of the cfl. Wondering if anyone with a full tear could talk to their recovery experience and whether these exercises worked for them. Thanks!

[@blubbamcfarlane9896]

Did u have an MRI?

[@JasonDChenJDCIQ]

@@blubbamcfarlane9896 Nope, had an ultrasound and CT done. My GP said a MRI won’t add to much information outside those two scans.

[@notpg13]

@@JasonDChenJDCIQ the good news it's not broken but how long will it take to get better?

[@JasonDChenJDCIQ]

@@notpg13 I've heard various things. I would say in general around 4-6 months for it to heal completely.

[@pragyabaisakhiyar4038]

Hey, I had a full tear of my right ankle two years back, took almost 1.5 years to recover, and even after that a little bit of twisting my ankle would hurt a lot. Usually the recovery takes 4-6 months to heal completely, mine took longer due to the lack of physical training and physiotherapy. So I would really suggest you to go through physiotherapy and physically strength training after your ankle gets a. Little bit better

[@senemterzioglu9769]

Thank you so much, this is very helpful 🙏 Do we need to totally wait the inflammation dissappear or can we start at the time of inflammation? I mean when it is still there

[@LeIzYyY]

Qestion: For a heavy sprained ankle, approximately when should you start the rehab?

[@Garrick_j]

yup definitely came here for some tips. it recently happened yesterday. I was doing a flip and landed wrong 😭 thanks for the advice..liked and subscribed 😊

[@toneandtighten]

Oh man! Sorry to hear that, Garrick Jordan! I hope this helps!