Sprained Ankle Rehab (BEST Exercises)

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In this video, I discuss the best exercises for a sprained ankle from the time of injury to return to sport.
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Intro (0:00)
Lateral Ankle Sprain (0:08)
Early Rehab (1:47)
Exercise Overview (4:12)
Exercises (5:17)
Programming (12:55)
Get Walking (14:10)
Bracing (14:36)
Summary (15:01)
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Disclaimer: The information presented is not intended as medical advice or to be a substitute for medical counseling but intended for entertainment purposes only. If you are experiencing pain, please seek the appropriate healthcare professional.

[@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?

[@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?

[@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!

[@michalmagidov3349]

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

[@infinitystudios6695]

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

[@alexandrep9852]

This channel is pure gold thanks!

[@johnglonga1627]

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

[@sabyasachimachua2787]

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

[@edgarm9166]

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

[@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!

[@paytonlabuff7633]

Switching to barefoot shoes helped me tremendously

[@balancedrunner]

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

[@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🔥💪

[@sfulcrum3]

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

[@lovelyjatt9087]

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

[@chrismarion4385]

Outstanding instruction. Thank you so much.

[@user-mv6ph1ul5e]

the best video on ankle rehabilitation 👍 thank you!

[@charlesjoseph3196]

Brilliant program 🔥

[@JohnnyB43]

Excellent video, very complete. Thanks!

[@JuanRamirez-jm9bp]

Thanks a lot, just the video I needed!

[@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!

[@lucagshot9.127]

THIS IS PERFECT! THANK U !!!

[@utubepheeling]

Thank you for your video. Very helpful!

[@guillemribas2714]

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

[@francist.9109]

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.

[@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.

[@ignakirkutyte9835]

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

[@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.

[@juanmaalvarez1596]

Thanks for this one ❤

[@1936rivercityfitness]

Excellent video. Very thorough.

[@farilala8480]

such a great video !! thank you

[@Daveyoy]

Exceptional video í must say.

[@jl1835]

THANK YOU SO MUCH!!!

[@carterkoon7939]

thanks for the very helpful video

[@xxxxxxxxxxxxxxx667]

DAMN CONGRATS HUGE CONTENT!!!! FREAKING AMAZING!! NOW, would you have some tips on average time (in days or weeks) to go from one stage to the other of the recovery? Something like ASAP as long as you don't feel pain or swelling?!

[@luismariaarganaespinola2931]

Great video! Thanks!

[@Leeflow88]

Really helpfull and detail video

[@GYLTLLC]

Very detailed video, thank you.

[@naamakolar9996]

Very helpful, thank you.

[@lovisamedin5591]

Great information tx!

[@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.❤

[@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

[@priyankabagdiya9339]

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

[@emmar.7716]

Amazing video

[@SandeepKumar-zq4ju]

What a great vedio ❤❤❤

[@kevinkolev7078]

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

[@jormanmora1]

Thank you so much

[@harryjames2299]

Helpful. Thanks.

[@davidcoolyeah1]

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

[@lockedluckbofa1562]

straight to the point and very accurate thank you

[@hanbeysezenhanbeysezen4602]

Türkçeye çevirisini verebilirmisin... Teşekkürler

[@JCV123]

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

[@marklonergan5848]

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

[@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

[@StasBurdakov]

Best rehab that I saw in KZbin

[@ajayyaleti6197]

Thank you

[@thongnangvlogs]

Superb🙏🔥

[@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.

[@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

[@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.

[@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?

[@alitaha1200]

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

[@conniechan3280]

Thanks

[@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?

[@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?

[@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

[@awakn1786]

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

[@henrylee5083]

thank you! very insightful video i will try these excercises soon. i have question specifically about the swelling. its been around two months the swelling has gone down but it is still a little bit swollen compared to the non injured ankle. how long does swelling subside normally for a grade two sprain. and is it safe to return to sports with no pain however with little swelling?

[@Lauragfit]

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

[@charliegreyfriars3691]

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.

[@naphtalieh.gbolahan2568]

Thanks!

[@E3Rehab]

Thank you!

[@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.

[@zaketenyu1932]

You are a godsent

[@user-ck7uy8nr7o]

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

[@victorkononihin7011]

Thank you for information.Well done! I have one question : every coach use this to do single leg jump and you recommend 3 sets of 15 reps.What it mean? 3 sets only on right leg or 3 sets on left + 3 sets on right then it will be 6 sets.Or you mean 2 sets on right leg and only 1 on left = 3 sets at all.Please explain, sorry for my bad english. How many sets i will do on right leg just jumping and on left leg when you write single leg jump 3 sets of 15 reps?

[@dhanmayagurung7942]

Hello sir thank you so much Is wearing shoes recommended or we can do wearing socks? Also how much soft should the surface be for preparing this?

[@Healthmatters1000]

What kind of bands are those and where can I them?

[@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

[@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?

[@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?

[@xxxxxxxxxxxxxxx667]

I'd add a recommendation of icing AFTER the sessions (even without pain), if elevating for 20-30 min also it's quite positive. Personal experience. Wish you all great and fast recoveries! Be careful to don't do it again as research say it's reasonably likely! Farewell

[@johnthompson8101]

It's more than likely. Strap up when recovered if you do high intensity sport.

[@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.

[@ozang]

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

[@johnthompson8101]

Good information here. Footballer went over on ankle again. 2nd time Guessing grade 2 injury. Not as bad as first injury. No pain and been walking no problem from next day due to work but had swelling for about 4 days and light bruising that may have been physio I got after injury. How long before starting to exercise and main question is should I tape up ankle before exercises and when can I start running

[@namikazeminato9769]

Same here

[@Potatoaimkha]

Wow,i wish i had watch it earlier,i hope this works,its been 2 months and my ankle can't heal and i can't even play football anymore as it hurts again when i play

[@BallinNearDytOH]

Not sure if it’s my cfl or atfl, I can jump and sprint with mild mild pain, would it possibly be advisable to use the sauna to help therapy? The area is still pretty swollen but the purple areas have pretty much gone away it’s been exactly a week tomorrow.

[@tyagiharsh607]

Do make a video on finger sprain.

[@shahiboy8638]

How much time do it take to heal grad 1 ankle sprain please tell me

[@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.

[@tanner356]

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

[@richardchambers1124]

The puppy is the star of the show

[@dennistrieswrestling]

I have a medial ankle sprain, is it still the same process?

[@pallavighose]

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

[@kaedeedogawa90]

I got ankle injury 2 years ago and it still bothers me to this day. When doing these rehabilitation movements it hurts, is it better for me to force it or stop when I feel pain? pls help

[@user-gi3mr5yt5g]

Thank you for the information and help. May you please suggest anything for Foot Drop. Living in uncivilized country makes it difficult to find even a foam roller let alone a Dr, Physio etc. Thank you again 🙏. Off to continue watching your video on hand and thumb. Yours truly, Total Mess or simply Out Of Order 🥴 God Bless you and your family 🙏

[@NoName-qs7ed]

Use a spoon

[@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.

[@jjoshuaoliva]

i sprained my right foot, experience pain talus area when awkward movements.

[@lazarvukovic7132]

Is this exercise good to do while we have small swelling on the ankle

[@MacIpapo]

Hi E3, did you get those calves by the exercises you showed or do you also jog or do jump ropes?

[@NoName-qs7ed]

He exercises and genetics cardio doesn't effect those muscles that much and jump ropes don't it is training to failure that grows it😊

[@johnson8711]

What shoes causes it and what dont?