STOP Icing Sprained Ankles!

Ice SLOWS the healing process. Learn why today.
Get my book on fixing injury here:
www.amazon.com/Rebuilding-Mil...
Get my book 'The Squat Bible' here:
www.amazon.com/Squat-Bible-Ul...
Get my 13-Week Squat Program? marketplace.trainheroic.com/w...
Get olympic weightlifting programming (part 1):
marketplace.trainheroic.com/w...
Get olympic weightlifting programming (part 2): marketplace.trainheroic.com/w...
______________________
Show Sponsors
- TYR: www.tyr.com/?gclid=CjwKCAjw9q...
- Bandbell: Check out their amazing bars here: www.bandbell.com/?...
______________________
Subscribe to the channel: tinyurl.com/y2eq7kpr
Check out the Eleiko products I use here: shop.eleiko.com/en-us/?ref=qg...
Recommended products: squatuniversity.com/recommend...
FitMap: www.fitmaptrainer.com/
Support SquatU & join monthly live Q&A: / squatuniversity
______________________
Connect with SquatUniversity:
Visit the website: www.squatuniversity.com
Like the Facebook page: / squatuniversity
Follow on Twitter: / squatuniversity
Follow on TikTok: @SquatUniversity
Follow on Instagram: / squat_university
Listen to the Podcast on: apple iTunes, Overcast, Pocket Casts, Google Play and the Anchor App

[@ironclad452]

So "walk it off" is good advice after all then

[@ronaldinhogaucho5460]

Most doctors disagree

[@shatakshisharma5240]

i disagree completely and yes I'm a medical student who has strong opinions, and has sprained my ankle atleast one time every year since i was 15 because i love soccer. LET YOUR ANKLE REST (especially after immediate sprain just sit even if you're in the middle of the field or in a busy highway just let your ankle REST, it'll save you a lot of pain).

[@miltones81]

@@shatakshisharma5240 after a strong sprain, your ankle returns to normal?

[@shatakshisharma5240]

@@miltones81 sometimes it does, sometimes it doesn't, it depends on your age, but if your ankle feels weaker you can always go to a physiotherapist and exercise to strengthen your ankles. Just don't enhance the chances of again spraining your ankle by overexercising or overstretching and you'll be just fine.

[@wxingffx1p578]

​@@shatakshisharma5240 awww🥺 thank you I. lovee you 🥺❤

[@moneyteam1333]

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

[@fcb376]

I got an ankle sprain on may 1st. Well its much better now. The only way i feel pain is when i go down . And to try to squat for example. And the pain ain't even that bad. So ig its 95 percent recovered. I used to ice a lot. I hear a lot of that pop or crack when i move my leg. No pain tho. But the thing is i sprained my ankle on may 1st. And it still hasint recovered. Do you thank that's bad or normal?

[@kyoka7047]

@@fcb376 ye, work to get your dorsiflexion back, its normal to lose rom. Also 1 month is a short time, i sprained 2 times and needed 2,3 months to get back to normal, so dont worry

[@fcb376]

@@kyoka7047 thanks. Cuz now it's been a month and I've seen google say that ankle sprain should talk 1 months max. Will now i believe that is 99 percent fine i can squat. But a rare thing is that when i was not moving it and sitting ir lying down for example. It randomly pains for 10 secs. But thats extremely rare. Any advice on what i should do to recover asap?

[@kyoka7047]

@@fcb376 Nah depending on the severity 1 month is to soon, tbh in my case after 3 months my ankle was still a little swollen and i was feeling pain in the end motion of inversion (prob the move that you find yourself when you sprained = plantar flexion + inversion, btw this stress mainly the anterior talofibular ligament, and ligaments take a good time to recover, not that much) About the rare pain, maybe its due to 1. The ligament is not fully recovered yet, but you would feel just in a move that stress the ligament or 2. The nociceptors are still a little sensitive. Those are the two options i can think atm, so all it prob needs is time. To recover faster there isnt a lot of things you can do tbh, in physioterapy there are some resources like deep heat they use to speed the recovery time and make it easier to do exercises by hypoalgesia, but this is def not a must, just speed a little bit. So i would say to you get the range of motion of your dorsiflexion back by stretching (4x30sec at least 5 times a week, 5-10min of stretching a week is fair enough), strenghten the muscles that support your ankles and do movements in all planes as tolerable (and please dont neglect the inversion, remember it will be prob the most committed, but dont push to pain, just a little discomfort) and do some sensorimotor training to get back your balance and motor response, very important to prevent another injury and make you feel safer (you also can do in series like 3x30sec trying to balance in one feet and progressing to dynamic movements with caution if you need it).

[@fcb376]

@@kyoka7047 thanks gus. I will do stretching exercise from today.

[@shadowpat810]

This actually does work, I have had many instances where I sprained my ankle and recently I started doing this and it was effective

[@leonardomichua]

Fudge; I’ve been doing this since bootcamp. I thought he was going to give an even better option. Looks like I really hurt myself this time. It’s probably all this extra weight that made the injury more drastic

[@SeverancePay500]

@@leonardomichua the extra weight is a killer.. why Zion injuries are far wors

[@jonahjameson9071]

​@@leonardomichua stop being fat bro

[@devin6772]

so exercising and putting ice on the sprained ankle will heal

[@kosha204]

This is so true. I sprained my ankle badly, google said rest, ice, elevate. Whenever i tried to walk my first few steps were hell, stiff and very painful, but the more i walked the less pain I was feeling.

[@lunosol8914]

My mom would always say to keep walking Whenever I walked my foot would pop sometimes and after the pops I could walk better but it still took a week to be able to walk properly again

[@HanTran-ty1rj]

true

[@GabrieleB21]

Same

[@macdietz]

You aren't walking on a sprained ankle right after doing it. You didn't sprain it.

[@quinnfdw]

icing over the first 24-48 hours is very important though, from someone who is currently rehabbing a level 2 sprain🤣

[@francoq477]

Would soaking it in cold water help instead of icing?

[@coralp5711]

@@francoq477 i think it does but im not a professional so idk

[@douglassamber3159]

Ibuprofen > ice

[@_wayward_494]

​@@douglassamber3159 how to fuck up your ankle more

[@Andrew-it7fb]

​@@douglassamber3159 ibuprofen did nothing for me

[@ssubhan9003]

I had no choice but to take this advice because when I sprained my ankle, I was at the top of a hill.I had to walk an hour back down and honestly by the end of it, my ankle wasn't as stiff anymore. Definitely recommend.

[@watchingthebees]

I did this and sprained it again lol

[@LL-gq8vi]

You can ice your ankle AND move it around..

[@chadgridlock]

^ listen to this guy ^

[@christinesmith3711]

That is why it is RICE rest, ice, compression, elevation. The compression and elevation help with the swelling and lymphatic drainage.

[@2kdemiks816]

thissss

[@Jond_9]

I had an inversion sprain 2 years ago. I would actually try to move my ankle in the same way that I hurt it. I’d do slow ankle rolls, or just move it into an inversion position like how I injured it. The pain threshold kept moving further and further away until it was gone, and I recovered in about a week. Icing combined with light movement is the best way to recover Edit: also, don’t move it a lot right away. Rest is very important in the first couple days of a sprain. I would only move my ankle to the point that it would hurt a little and no further

[@LoonaVanza]

I have injured my ankle like 2 years ago it healed and now it gets stiff (have pain when I use it and tilt side ways streching), after running and walking long distance, are you having same issue, any idea about that.

[@PooooLsharK]

I find icing really helpful immediately after the incident to treat the pain and stop some swelling through vasoconstricion and therefore less diffusion into the surrounding tissue. After that short period everything being said applies. Lymphatic drainage, blood flow (movement)

[@Wolf_runner12]

Man I strained my ankle five hours ago, like u said, a applied ice initially and now going to sleep with some healing gel. It’s looks like a light strain, just some swelling, no sign of bloody marks and I can stand on this put carefully. I need to be on my foot next couple days, so can my ankle heal if I walk on it?

[@PooooLsharK]

@@Wolf_runner12 Hi, light walking should cause no problem and promote the healing process as longs as no great pressure is applied and the load stays axial. Just make sure all movement is within a pain free zone. Pronation, supination, dorsi/plantarflexion while sitting or lying down will also help. Get well soon. 👍

[@Wolf_runner12]

@@PooooLsharK man thanks for reply, I would love to be in touch with you via this comment section. So I woke up today (10 hours after the strain and walking causes pretty serious pain, o believe it’s cuz of swelling) I’ve been sleeping with my ankle up, used gel and ice before the sleep. So, is it normal that a day or two after the injury the pain is getting more serious than after initial injury moment? I like to believe it’s cuz of the swelling and it’s body s way to heal itself. Going to see a doctor in couple hours. What was your experience in terms of pain a day or two after your injury? Was it most painful in the beginning?

[@PooooLsharK]

@@Wolf_runner12 It sounds what i assume was a classic supination trauma? So yes, the pain (dolor) will start setting in when the inflammation gets going - calor dolor rubor tumor. Lots of runners will even finnish their run after the trauma with almost no pain. If it does not get better after 2-3 days a visit to the doc is advised but since you've already got an appointment he/she will hopefully tell you everything looks normal and you're good to go with light walking and rest periods if the pain increases.

[@Jingleball7734]

​@@PooooLsharKOmg I just sprained Mines last night at work 😂

[@user-dd1bb4tw4r]

I rolled my ankle, felt a "pop" and fell down the stairs last night and I cannot put any weight on my foot at all now it's excruciating pain 😩

[@tokyo1827]

how long did it take for you to recover

[@johnnypr-nyc8851]

@@tokyo1827 RIP ☠️

[@goodbowls3676]

my shit cracked five minutes before my first home basketball game i feel your pain we on the crutches right now 🙄

[@CJ_u04]

​​@@goodbowls3676 I can relate buddy , tonight I was about to do my life's best dunk . I successfully did dunk but while landing my foot land on another players foot . My ankle twisted and heard a pop sound . Pain vanished after few minutes but after half and hour it can back worse , was unable to stand on my feet that time .

[@introverttype678]

Same I also fell down of stairs last night and i got sprain 😩

[@AnkitSingh-gk7cr]

Field's damage will be repaired in the field. I can't agree more

[@eaturfeet653]

Fun fact, the lymphatic system is - for lack of a better term - hydrodynamically passive. The system is not “activated” to pull fluid out of interstitial and extra cellular spaces. Instead it functions like a pump and lock system like canals. The pumping action of contracting muscles squeezes the interstitial spaces driving excess fluid into microscopic lymphatic ducts. These ducts have back flow valves that prevent draining once the fill. The lymph then continues to be PUSHED out of different spaces, through the duct and to the nearest lymphnode

[@joehigashi11]

Thankyou bro; you may’ve just saved my life more than you’ll ever know

[@decayingsun5915]

Yeh, this is what I did, this is my fourth day from a sprained ankle and the first day was very painful like I can feel my tendons healing tbh no joke. My healing progress is also fast ince i did RICE and moved or exercises my foot front and back. Now I can walk and put a bit of weight on my sprained foot. We really are evolving.

[@edwinpestano8130]

Thank you for your advice Sir..❤

[@johngerongco608]

My physiotherapist when I had ACL reconstruction would Ice my knee to reduce swelling and pain to prep for movement exercises that way my range of motion was better and could push more. Sped up my recovery. Definitely think movement is way to go, but the proper application of ice as a combination is best.

[@ag5339]

I feel you are going too far in opposing the principles of RICE ( not saying that it’s the best way) . But Rest is a legit thing and is needed when your ankle is actually injured there are no shortcuts to an injury the kot ideas are not for injured parts but for immobility caused over time.

[@SquatUniversity]

Rest is definitely important - removing painful triggers is the only way to allow healing BUT it’s relative rest. We still need to remove swelling and promote healing.

[@robinsharkey6658]

@@SquatUniversity I've found heavy compression multiple times a day has really helped me as well. Previously had a LOT of ankle sprains :(

[@goonerboy93]

I feel RICE will become an outdated concept soon to be honest. Every time I've gone down this route my injuries have never moved or got worse. As soon as I try light strength and stretching exercises I've noticed results within days. Obviously my experience is anecdotal but there's lots of literature out there that show a better way out than RICE

[@Wolf_runner12]

Guys I suffered from a light stain 5 hours ago, put ice and gel after that, now going to sleep, I need to be on my foot for the next 2 days, can I walk and can the ankle heal if I still put pressure on it?

[@yumeno456]

When I sprained my ankle I put on compression wrap and walked around (obvi not for long) bc I cannot stay still, ever. I did put ice on though, and it helped. I’d say keep a healthy amount of resting, ice and moving.

[@ArmadusMalaysia]

From my limited understanding, ice works right after the incident happens, but after a short period of I don't know how long, you switch it up to something else. I might try this movement thingy.

[@ulive1ce777]

Yea I'm walking it off now. Sprained it yesterday, bills don't wait so I can't either.... this is great advice!!

[@benmu7822]

Ain’t gone lie you gotta be strong but it’s so true

[@nonymus-un2px]

I noticed this too. When I didn't have ice at hand after I rolled my ankle I just sat down and moved it around and it healed very fast

[@nappyqueen86]

Thank you. In the same boat. I instinctively felt that needed to move to get better. Thanks for confirming my intuition

[@AckunaFritatta]

Haven't had one in awhile Thank goodness I do have spasms in my left arch of my foot Did too many split squats really putting weight into my foot

[@benda777nba]

I love this. I rolled my ankle yesterday am and my parents (straight from Mexico no hs education) suggested this exact thing! We also hit the border so I was hobbling around the mercado...I do feel better today!

[@theboatman6]

What are your thoughts on ice baths for recovery?

[@nbarcenas03]

3 weeks ago I laid my motorcycle down and sprain my ankle. I soaked my foot in hot enough water and Epsom salt everyday and exercise my foot like in the video, swelling went down in a few days. I was able to walk slowly within days while wearing ankle brace and move my foot in app directions. No loss of work, took my time. Now I'm working on strengthening my foot.

[@jennifers6560]

I'm literally doing this right now. Will not be jumping in any more foam pits at the trampoline park .

[@chorathmy]

Agree. When I just got up from bed I just felt my ankle so painful and unable to move. Surely will try this method...

[@AlphaFlight]

Mmm. What was the pain like. I like the thought of having one

[@Brohoe]

Tilting my foot back and forth reduces the swelling by a bunch. I did it before watching this video because that’s what I thought would help it most. Glad I got confirmation bias. I would for sure stay off of it to let it rest but stretch it every few hours.

[@ITIRICI]

I had a bad sprain from basketball. I walked to school and back home every day. It was healed sooner and stronger than before. Only thing I did was elevate it during sleep.

[@techboi69]

Bro i literally sprained my ankle 2 hours ago and youre advice actually lowered my pain

[@saggytittays]

So all skateboarders run off a rolled ankle. Unconsciously knowing it was the best solution to the problem. Instincts man.. gotta love em

[@Novarcharesk]

No, that’s a retarded statement 😂

[@work-out99]

Notice he didn’t says, it wouldn’t work, but instead “there’s a better way”

[@mikefobfan101]

I honestly believe this. I sprained my ankle last October and the 1st day I mainly just rested and iced it. However, doing my job pushing carts actually helped it believe it or not. I used an ankle sleeve to help the mobility a little bit. And within a couple of weeks, it was much better.

[@sweetpotato_]

“walk it off”

[@arkatoz]

That was how athletes dealt with an injury back in the day :)

[@iansmall6918]

No other way

[@shatakshisharma5240]

DONT

[@laracroft1699]

Man that was what my logic is telling me 😢 l hope heal faster

[@Romezens]

Makes sense now why my foot only really started to hurt to the point i couldn’t stand was after driving 20mins. I was training weights just moments prior.

[@ameerjohnson4093]

I knew I wasn’t crazy as a kid, I could roll my ankle and just run off the pain Everytime

[@YaBoiKiko]

Best thing to do is ice after you get injured then in 24-48 hours apply heat to the area like a hot shower and start moving your joint if possible 😊

[@luigii766]

School nurses: DONT YOU DARE UNDERESTIMATE THE POWER OF ZA ICE!

[@pennstizzy]

Love this.. motion is lotion!

[@counterpoiseag6068]

Electromagnetic energy (i.e. e-stim, pulsed shortwave diathermy, ultrasound, infrared, LASER) can help reduce the edema as well if you can get access to them without the negative effects of ice. They also combat the muscle inhibition that often accompanies these injuries. I use these with evidence-based dosing along with early return to movement with great results.

[@therealstarry2]

It actually worked, I just had a really painful sprained ankle. Now my pain is less now.

[@ayojimoh7064]

Thanks for the advice,i noticed it also when i stretched it helped

[@bluesky5384]

I rolled my ankle yesterday morning whike walking. Didn't really hurt so I kept going about my day. The pain finally kicked in at 9. I elevated it and iced it but eventually took an ibuprofen and went to bed. Woke up a little sore but much better. Able to walk on it fine so I'm doing a 2 mile walk 👍🏼

[@keenanross33]

Had a recent grade 3 sprain that took a piece of the bones off. Very painful. I did nothing but R.I.C.E. for a week (doctors orders) but still had a lot of pain and weakness. I decided to just start moving and WOW. It still hurt a lot for a while but the swelling went away in 2 days!

[@Christiansolis11]

I had an ankle injury in highschool and i was scared to tell our school doctor bc he was known for sitting athletes out for the whole season.. so i kept quite and worked through the pain.. and all the walking i did in school probably helped now that i hear what ur saying.. what could’ve been the end of my season only took 3ish weeks to heal up🙌🏽

[@Wolf_runner12]

Jeez man, can a strain go away in couple days? I injured myself 5 hours ago and there is just light swelling on it, I really need to be on my foot for the next week,

[@ritvikagnihotri8396]

I had to go through this. No swelling although it took 6 months to fully heal. The tested method is Immediately after ankle sprains duck your feet in icy cold water up to the point u cant keep it under. Do this for like 30 minutes. Then keep it elevated for an hour then again duck in icy water after every 2 hours for 6 hours. Next day do warm baths. I guarantee no swelling.

[@night_elf1213]

I'm gonna be honest here, it only works on mild sprained ankle, other need a treatment and fast, some need surgery

[@chrisvan4029]

The ice is to prevent the swelling from happening. Once the swelling developed, movement in a pain free range of motion is adviced.

[@MrKrueger88]

That's a theory more than anything . The trauma causes damage and the necessary swelling is just that . It's not an unnatural thing . Motion is what will heal it faster , and certainly not ice.

[@yuh_uh420]

bro idfk im dead rn

[@treesap5759]

I just recently sprained my ankle recently! Technically foot. Can you sprain your foot? Anyway, I fell a decent height off the top of my university’s bouldering wall and couldn’t walk for a day. Think hopping around until my roommate was able to drive me down to the clinic. By day three I was off crutches and walking around with minimal pain and an ankle brace for support. Would recommend. Also biofreeze or icy hot or whatever you use. Good stuff. Other than the walking to and from classes, I stretched it and stuff. I don’t think I’ll be climbing for another couple weeks, which sucks, but I’m glad to be walking normally again.

[@EmoryRicks]

Ha sound like the advice we gave ourselves as a kid when Hooping. It was to keep playing on it because it will prevent swelling, and only ice when you are resting.

[@LemurianMermaid]

Omg, that freedom of movement in the Ankle made mine cry even more in agony!! I literally can’t feel my toes!! Ouch!! Hurts so bad!!!! Ughhhh😢😅

[@AftabiShow]

of course, we know the grade of the sprain is the most important factor in making a decision

[@dennis12345674]

You can start "Did you Know" series

[@Himmy124]

Great video thanks

[@truantray]

Rest and ice is the advice just after injury. Try moving with a fresh sprained ankle, it's painfully impossible. This is why I get treated by a doctor and not KZbin.

[@jensonmj2409]

There are different grades in sprains for serious situations.. you must rest.. otherwise it will get worse

[@GoodByeSkyHarborLive]

nope you need to move it

[@TASIAawful1]

I rested my ankle for nearly 4 weeks and now it’s just beginning to feel ready to walk normally again albeit with a little limp I had a grade 2 ankle sprain I believe I never went to hospital my foot blew up and my ankle it went black and blue but I believe because I’ve taken good care it’s healed very well although at times being stuck in doors has driven me mad

[@Andrew-it7fb]

​@@GoodByeSkyHarborLive not if it's too damaged to support any weight

[@YenLe-it2vq]

@@Andrew-it7fb that’s why u move the ankle within pain free limits, then slowly progress to walking… as the video states

[@Andrew-it7fb]

@@YenLe-it2vq And I was responding to someone else's comment, not to the video.

[@Real28]

Didn't the Dr/researcher who coined the RICE term go back on it only a year or two later? They said movement was key and icing should mostly be used for bruising and to reduce swelling. But healing comes from blood flow which is restricted by icing.

[@legendx7691]

Ankle sprain is a swelling

[@Prashanthestics]

As an basketball player i can confirm that this works. I’ve sprained by both ankles for like 30 times each till now, i’ve been balling for past 9 years of my life. If i sprained my ankle, i would be back in court tomorrow.

[@MrAkatosh]

Moving it made it worse I can’t walk anymore it hurts so much 😢

[@yuh_uh420]

same bro i can barely walk and my mom just said "tell someone who cares" im dead 😭😭💀💀

[@MrAkatosh]

@@yuh_uh420 Lmao mine would have said the same, I kinda did what the video said I’ve kept it elevated all day and on and off used ice , resting it In a loose position where the most bruised area isn’t so tensed up giving it some space. And I’ve been moving my foot up and down exercising it sorta… Today is better I noticed the sore spot went down . Still there but guess one / two more days. I can walk now but don’t wanna put all my weight on the foot and take a step with it till it’s all gone

[@jonajonathan5797]

same i sprained my ankle today while playing basketball it hurts all day i cant even walk 😪

[@Des_Christ7]

​@@yuh_uh420 😂😂😂

[@sharmarkeismail4698]

@@jonajonathan5797 same here I landed on someone’s foot playing basketball and now my ankle is completely useless

[@Overcookedeggz]

My mom when we got injured she would tell us rest, ice, compact, elevate wich in short terms would be rice

[@fiddyownz]

It's good advice but if pain is an indicator of how much someone can move their ankle, then speaking from (current 😔) experience I cant move my foot at all. Motion is medicine but pain can limit motion. Maybe icing your ankle in its most painful spots AS it's moving can be a good place to start?

[@kouhai-kun4382]

Imma go on a 5 km run , that should do it WHO'S GONNA CARRY THE BOATS

[@marcuz514]

Try the method of filling half a bottle with warm water and roll the sprain ankle back and forth with it, healed mine in less than a week

[@joncast1]

THE VIDEO I NEEDED

[@chaosdweller]

Thx I'll keep that in mind, I've been spraining my ankles about once every couple months now ever since I was a kid lol! (still am) I'm surprised I can walk or stand lol!

[@jonathancannon685]

It might be worth trying extra calf and shin exercises if you haven’t already. I’ve found that really helpful for ankle stability. Good luck!

[@TASIAawful1]

Wear an ankle brace sounds like you have ankle instability

[@Edna2u]

Compression socks and rest. Depends on how severe the sprain is

[@panayiotispapadopoulos6463]

What do I do about bad achilles tendinitis, its limiting my ankle movement and hurts and is very swollen if I'm on it for a long time

[@chadgridlock]

I think I have early stages of this. I am a skateboarder, so it is only going to get worse i think. Ice every night, it DOES reduce the swelling for the next day. I also use CBD salves(not thc) in the morning and when I can't ice. This guy is wrong about ice, always ice sprains regardless of other treatments you are using.

[@panayiotispapadopoulos6463]

@ChadGridlock its been a lot better for me recently but it still occurs if I'm Working for 9 plus hours, ice always helps and sometimes I have to wrap it just to help support my ankle and put less strain on my tendons

[@frankiei1918]

the ice numbs it in which your brain thinks oh the pain went away !makes sense

[@spointz8936]

Wonder what the timeline for immediate rest looks like and where it's applicable in the grey areas of acute severity

[@EmryssMacLeod]

okay I completely sprained it, and it was stuck sideways for 10 minutes until I popped it back in place, and it hurts so fucking bad today.

[@SkidMcmarxx]

Would you say you don’t do any RICE at all? What I learned is that RICE is fine in acute situations, immediately post-injury. But you shouldn’t do it for long and definitely not the next day. Basically if the acute pain has gone down you need to start moving. Are you advocating for no RICE immediately post-injury?

[@korcidiamond3623]

Even the guy who invented RICE changed his mind and doesn't recommend it anymore

[@Wolf_runner12]

Guys if I have a light strain, can I walk the next day? I just have some swelling, no blood marks, I need to be on my foot this week!

[@SkidMcmarxx]

@@Wolf_runner12 met your pain guide you. You are allowed to walk through pain if it doesn’t get significantly worse. Walk on it today, and if it’s not worse tomorrow, you’re good. Pain shouldn’t be avoided.

[@Wolf_runner12]

@@SkidMcmarxx thanks for reply! well doc has confirmed that it’s a light strain, however in the very first days I should let the ankle rest. They tapped my leg and did physio on it (pricy af) but I pray it all will go away in a week… Oh yes, I woke up today and pain got worse cuz of swelling - it is said to be normal so I kinda bite the bullet and push through the hard part of first days

[@SkidMcmarxx]

@@Wolf_runner12 swelling goes away with movement too.

[@lucaday7957]

thank you ♥️

[@matyastorok]

I have sprained my ankles so many times I can’t keep count, but one time I was playing football, sprained my ankle and I just carried on playing and then to my surprise it was ok, I was expecting more swelling and pain after I stopped but it never happened, a bit of discomfort that was it. although it depends on the severity and sometimes a sprain can hurt as much as breaking the damn thing and it’s not a good idea to keep running after you just fractured your ankle so you have to make a decision on the spot

[@Wolf_runner12]

Man happened to me 5 hours ago, just have some swelling now, painful to move foot to the side, can it heal in like couple days? It’s not broken, feels like a light strain, and no sign of bloody marks. Can it heal in couple days? I use healing gels and all that

[@Jovahnriel]

@@Wolf_runner12 how's ur foot now dude?

[@Wolf_runner12]

@@Jovahnriel gonna be 2 weeks since injury tomorrow. All I did was rested applied healing gels and done 3 physiotherapy. The swelling s gone pretty quick, but I still feel pain when moving ankle sideways. It’s certainly ligaments in the outer side of my ankle got damaged and they need I guess a couple more days to heal. Generally, despite i had a pretty light sprain, it takes more time than I expected to heal properly. What’s your situation?

[@Jovahnriel]

@@Wolf_runner12 I sprained my ankle yesterday, so what i did was put my ankle in a bucket icing to prevent the swelling and stiffness (they said). And I've been doing some minor movements, though it hurts. Im about to put some bondage on it, idk if it'll improve.

[@Wolf_runner12]

@@Jovahnriel guess u should minimise any movement of it hurts. Alone go see doc! I’m missing my uni due to this injury ahhh

[@jamesortega8681]

how about heat? doesnt that hasten the movement of fluids?

[@user-nt6ct1vb4d]

Thanks!!!!

[@teleteifun505]

I was working and just sprained my ankl real mad on the stairs and my entire foot just bendet in an abnormal direction and it was so painful and I couldn't step on my foot at all It hurt so bad but I had a 4 hour waiter shift left and it's ok now it just hurts when I move it but walking works again

[@sawairagul251]

Amazing 🎉thanks 😊

[@masterofnone1481]

What about using heat to increase blood flow?

[@tofuachoo]

my ankle pops so ima try dis out👍

[@fhedrickcaoili]

would this work in a sense of a sprained wrist/hand? As in progressively moving it in order to get it back to 100% mobility?

[@jackyvenscamille2005]

Any paper references ?

[@MrKrueger88]

If you only believe in board certified , peer reviewed reviews and more , you'll be waiting a long time to make progress . Watch his channel , see his incredible fixes and give them a go . He is brilliant at his work .

[@jedrashidul6952]

Dr. Gabe Mirkin aka the dude who coined the term RICE wrote an article in 2015 debunking his own theory, citing several studies. Maybe try looking it up?

[@junlingong2144]

But doctor my upper part of foot hurts when I stretch forward, is that ligament tear? What should I do?

[@ASHKN190KW]

Years of ankle pain 😢 every time i play football pain comes back

[@edgar3733]

I'm telling you don't walk it off. The swelling will get worse and so will the pain.

[@ddebenedictis]

Yes. These comments are full of people who think "moving within the pain-free range" means walking on it. NO, do that while resting (e.g. seated or in bed or whatever). I have found that any activity that increases blood flow is helpful, just as gentle massaging and zero-resistance movement.

[@robinhornberger6183]

I mentioned this suggestion to my doctor and he laughed. If you have torn ligaments, this motion is not going to help. And if you are icing, I think any motion will hurt.

[@jjsjrs997]

I just sprained my ankle the 2nd time but on my left. Not as severe as the first time I got it but it’s still bad. Based on what this video is about, I was wondering if outside walking is a good idea to help recover faster or should I lay of the walks and just do ankle exercises? Because I love sports and exercise so much, I couldn’t resist walking my daily 5km after 4 days from my initial sprain. From what I knew, I shouldn’t be performing any activities like walking, but this video made me question if it’s more beneficial to move my ankles more for faster recovery

[@Justsportz95]

Thank you sir

[@vodcuh7rocketleague]

how do you know if it’s sprained? I was playing soccer today and I twisted it on the ball and heard an obnoxious pop. I didn’t know if I sprained or broke it I can’t bend it or take a single step applying any pressure at all on the foot but my parents say I sprained it, what should I do?

[@lucaitaliano3229]

Go to a doctor and possibly x ray

[@Diwondermum]

That’s exactly what l do and my doctor goes mental at me!!

[@junaidshahryar9132]

dude if you move a sprained ankle you will prevent healing of an injured ligament, ice only prevents excessive swelling which itself helps with pain control, now i concur that don't ice like a mad lad but i won't say "stop icing your ankle" rather rest elevation and icing and early ROM as tolerated..

[@KingLouie1129]

Ice has been miracles for me . Walking is risky advice

[@pepegya5168]

Anecdotal but I've found that the ankle my dad moved around after my motorcycle fall recovered to full motion quicker than the one I've kept mostly stiff

[@MagicMartin314]

I gently walked it of 1 hour

[@eastredninja1042]

A month and a half lyer. Been walking. No ice. And swelling so the same and I still feel pain when I run. I have football and I need this fixed. Help please.

[@lijah5315]

So you’ve basically been sitting around doing nothing the past month & half and your wondering why your ankle is still hurting when you run? Grab a band start doing mobility exercises

[@eastredninja1042]

@@lijah5315 I’ve been doing that, I play football and basketball I have to keep running I have no choice, so yea I need this fixed, I can’t sit around I live in a farm so I got at most 2 days to let my ankle rest then I have to tend to my responsibilities half of y’all don’t have til your 21, so yea I need this shit fixed now.

[@Tiffly_light]

@@eastredninja1042Hey I’m just wondering, did the second day after you hurted your foot did it hurt more? I just rolled my foot yesterday and now it’s the second day. It hurts a lot if i put any pressure on it

[@chewsday5760]

The way I did everything 😭 It was very painful for me, so I used ice roller after moving my ankle