Lateral Sprained Ankle Stretches & Exercises - Ask Doctor Jo
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- Опубліковано 4 лип 2016
- Lateral ankle sprains can be very painful and cause your ankle to become unstable. These stretches and exercises should help the healing process. See Doctor Jo’s blog post about this at: www.askdoctorjo.com/lateral-sp...
The first stretch will be a calf stretch. Start off with your legs out in front of you. You can bend up the leg you aren’t using towards you in a comfortable position. Keep the leg you want to stretch out in front of you. Take a stretch strap, dog leash, belt, or towel and wrap it around the ball of your foot. Relax your foot, and pull the strap towards you stretching your calf muscle. You should feel the stretch under your leg. Hold the stretch for 30 seconds, and do three of them.
Now prop your ankle up on a roll or hang your foot off the bed or table so your heel doesn't touch the floor. Put the band around the ball of your foot for good resistance. First, push your foot down and up. This is called ankle plantarflexion. Next you are going to cross your foot over the foot with the band as seen in the video, and pull your foot inward. This is ankle inversion. Now you want to wrap the band around your other foot. This time you will have resistance pulling out. This is ankle eversion.
The next exercise will be standing up. You want to lean against a wall or something sturdy. Place the foot you want to stretch behind you. Make sure to keep your heel down and your toes forward pointing towards the wall. With the other foot in front of you, like you are in a lunge position, bend your knee towards the wall until you feel a stretch through your back leg. Try to keep your back leg as straight as possible. Hold the stretch for 30 seconds, and do it three times.
Now is a heel raise off the ground. Stand with your feet about shoulder width apart, come up on your toes as high as you can. Try not to lean forward, but bring your body straight up and slowly come back down. Push off as much as you can so your heel leaves the ground. Start off with ten and work your way up to 20-25.
The last exercise will be a balance series. Stand on one foot, but hold onto something sturdy. Try to balance for 30 seconds to a minute. When that becomes easy, just use one finger one each side. Then just one finger for balance, and finally try balancing without holding on at all.
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Lateral Sprained Ankle Stretches & Exercises:
• Lateral Sprained Ankle...
DISCLAIMER: This content (the video, description, links, and comments) is not medical advice or a treatment plan and is intended for general education and demonstration purposes only. This content should not be used to self-diagnose or self-treat any health, medical, or physical condition. Don’t use this content to avoid going to your own healthcare professional or to replace the advice they give you. Consult with your healthcare professional before doing anything contained in this content. You agree to indemnify and hold harmless Ask Doctor Jo, LLC and its officers for any and all losses, injuries, or damages resulting from any and all claims that arise from your use or misuse of this content. Ask Doctor Jo, LLC makes no representations about the accuracy or suitability of this content. Use of this content is at your sole risk. - Спорт
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please doctor ... I was had broken in my ankle ..can you help me ..please
How often should i be doing this? daily or every other day?
Therapeutic exercises can be done every day.
@@AskDoctorJo What about your ankle strength training video(the one with the bands)? can those be done daily too?
Mee😅
Who else is watching this with a sprained ankle
me
Me. Lol
Me
Me 😅
Me!
Thank you, I’ve been suffering for the past 5 days barely being able to walk, after I did these exercises the pain is almost gone and I can walk a lot better.
You’re welcome.
You're awesome, you replied for each comments that's amazing keep the good works God bless you. The world needs more people like you
Thanks!
Thank you for this video. Due to the covid I can't get to therapy and this has helped.
You're welcome.
Same
Samee
Same here! Thank you for this video
This video is the best solution I got 🌷 thank you so much Doc ❤❤
Dr Jo ,so kind of you. Your reply to all the queries show that how much you value and care for the people. Happy for you. And me ,myself a Physical therapist, proud to check your videos when I have some doubts. Thanks doc.
Thanks, and you're welcome.
I'm a sports girl. I had a tournament yesterday. I needed this video, a day before yesterday I tried this. When I woke up , I was perfectly fine. Actually I won gold in taekwondo 🥋. Thanks a lot 😌
You're welcome.
ya I'm a sports girl too and yesterday we had a tournament for volleyball and i sprained my ankle with a ankle brace on while playing and now I can't even walk on it like do you know how sad that is when its a sport u love
Bulletproof people! How do u recover so fast or maybe these are just light strains…
thank you dr. Joe for helping me with my ankle what you were doing is very compassionate and sincere I love you
You're welcome, and thanks!
Followed your videos and exercises from a recent ankle sprain and feeling better - thank you!
You're welcome!
This what i needed
Literally I am so great full to you for these informative videos
You're welcome!
These exercises made me go from not being able to put weight on my foot to being able to walk in about about 4 days(still gimpy but compared to before..). I couldnt put weight on my ankle for about 2.5 weeks(x ray said sever sprain) but these exercises do wonders. Thank you for the video
You're welcome.
Thank you
جزاك الله خيراً 💕
You're welcome.
All your videos are very professional and helpful. I love them!!
They help me a lot!!
Thank you so much!!
You're welcome!
Thank you for sharing, I'll follow this down to the last detail.
You're welcome. Good luck.
Thank you so much for these exercises , these are so relaxing
You're welcome!
Exactly the same exercises what I'm doing. You can do the last one on the stairs to have wider range of movement 👍👍👍
Yes, definitely! Good luck.
So i have sprained both of my ankles in july this year and since i started doing these about a month ago i have really started gaining more balance and flexibility and overall having a lot less pain. Thank you so so much!
You're welcome!
Someone with the same problem like me! But i sprained my right ankle twice in a week
@@Mhtsosswow how’s that possible if my ankle is not even healed in a week 🥲
Is it generally a good idea to work on your non-sprained ankle too when you're doing exercises for the sprained one?
Yes, I always recommend working both sides.
Your videos are just the best thanks for so much value
Thanks, and you're welcome!
Doctor Jo i am so thankful for this video after doing these stretches i feel so much better. If any of my peers or family need ankle sprain advice ill be sure to send them this video
You're welcome. I'm glad it helped.
This comes at the right time! I sprained my ankle and will definitely give this a try
How long did it take u to heal and what kind of injury it was? Like severe or light?
@@Jaa_morant it takes me like a week or two, I sprained my ankle because I stepped on uneven gravels & pebbles. Then, I lost my balance and fell down.
Thank you DR. Jo this is very helpful!
You're welcome!
Love u for ur kind information
A shoutout all the way from India.
My physiatrist niece in Canada recommended your channel a few years ago. The two of you together keep me and my wife pain-free. Thanks so much for such great videos on just about every condition.
You’re welcome! I’m glad they have helped.
Thank you Dr Jo. This really helped me a lot❤
You're welcome.
love the passion
Hi doctor Jo, I'm glad I've found your page, I've been struggling with a bad anckle for mounths, I believe its a sprained ankle that hasn't healed correctly, has its good and bad days, and really bad days! I'm hoping your videos will help!
I hope they help too.
How soon after the initial injury for a severe strain do you recommend starting these exercises? After the pain and swelling go down? Thank you.
Thank you for the insights...
You're welcome.
Thank you so much! I unfortunately have a weak left ankle due to spraining it badly a few years ago. Now that I am pregnant, I have been prone to spraining my ankle when I walk on uneven pavement - I lose my footing. I sprained it today :( not too bad but just slightly (slight swelling and it’s just sore) but was wondering I soon I should I start doing these exercises? I wish I knew about these exercises 5 years ago - the PT I went to literally didn’t do anything for me, just send I needed to rest it…
So grateful for this video, and the video on how to wrap a sprain by yourself. It's been that kind of week.
I hope they help.
Watching you from Ethiopia, after an injury around my uncle... It's very helpful, thanks to the almighty and all the helpful videos on UA-cam, am recovering well. Once again Thank you and keep sharing.
You're welcome.
Whelp, Doctor Jo I find myself looking for this video from you, which was unexpected 😂. I found you last year after a rotator cuff injury now ive look for yourbhelp with an strain in my foot/excersise. I missed a step going down the stairs. Thanks a bunch, you never let me down. We all appreciate what you do for us❤❤❤❤
You're welcome. I hope they help.
@@AskDoctorJo Thank you so much!
Thank you Dr!
You're welcome!
Thank you. I have a 2nd degree sprain now. About a week in. Not ready to do all the exercises yet as I'm still a bit unstable. Range of walking is improving. Bruising started day 4 in. I can do the resistant bean comfortably so far.
You're welcome. Good luck!
Very helpful thank you!
You're welcome!
You are amazing. Thank you!
You're welcome, and thanks!
Thanks doctor
You're welcome.
Thank you Dr Jo!
You're welcome!
Thank you for the video. I do like it the way you show the movements by ourselves. As there is no one to help, it really works pretty good! 😊
You’re welcome.
thank you!
You're welcome!
Awesome 👌 thank you
Thanks, and you're welcome.
thank you much !
You're welcome!
How soon after injury can I do these? How long should I ? Nice vid, ty
Thank you!
You're welcome!
Didn't have a strap, so I used a belt for my pants and it worked wonders! Thanks for these exercises! They definitely helped!
You're welcome!
I never had an ankle injury with all my hardcore trail, road runs and ultramarathons until I sprained myself accidentally several weeks ago. Now I don’t even know when I can get back to running when I’m trying to push myself lol. Super sucks😂. I still can’t walk properly for almost a month now so I’m here haha.
Wow thank you 😀
You're welcome!
thanks Doc
You're welcome.
Thanks doc
You’re welcome.
Thanks very much
You are welcome.
Thanks😊
You're welcome.
Thanks
You’re welcome.
thanks, this was very helpful and a good clear, concise presentation. Question: How soon after my injury (grade 2 lateral sprain) , should I start this program? I am walking and using a strong tensor bandage and keeping that on while I do gentle yoga.
Hey, when could you walk?
@@MultiBebo27 yeah I don’t really have a clear answer to this. I worked a support bandage for about three weeks straight and could walk slowly and carefully with the bandage, maybe after 3-4 days after the injury itself. Then the thick, semi rigid support bandage/wrap was replaced by a lighter elastic support sock. And then it took another 2-3 weeks of slow, steady walking. So maybe six weeks in total to gain full mobility?
Madam Jo, I salute you ✊ thank you
Thank you, and you're welcome.
Thank you
You're welcome.
DOCTOR JO, I HAD ANKLE INJURY, SOME DAYS AGO, BUT I GOT SOME RELIEF BECAUSE OF THIS VIDEO THANKS, GOD BLESS
You're welcome. I'm glad they helped.
ASK doctorJO,I HAD LITTLE BIT PAIN, PLEASE HOW I WILL REDUCE THE PAIN, DR JO, BECAUSE MY NERVE HAS BEEN DISPLACED WHILE I WAS PLAYING PRACTICE SOCCER MATCH, SO I WANT TO RESTORE AND COMPLETELY RECOVERY, PLEASE TELL ME THE EXERCISE PLEASE 😇
I would continue to do the above video 1-2 times a day. Good luck.
PLEASE I WANT TO STRONG MY LEG, SO DOCTOR JO, PLEASE I HATE BASICALLY ANKLE INJURY SO PLEASE I WANT TO STRONG MY ANKLE AS MUCH AS POSSIBLE,
thank you
You're welcome.
Thanks Doc Jo! Your videos on Golfer's/Tennis Elbow was great, planning on using these exercises too :D
You're welcome, and thanks!
Thank you so much. I woke up with a swollen ankle, stiff and in pain... I could barely walk... I just did these exercises and now I can walk with almost no pain...
You're welcome.
Thanks that helped
You're welcome.
Very useful for me 👍 thank you
You're welcome.
Thank you! I have a sprained ankle right now with a boot and after I’m good to take this off, I will try these!
You're welcome!
this a very useful tips
thank u Dr askJo.
this really helped me
You're welcome.
@@AskDoctorJo i awoke last monday morning and couldnt walk, no falling prior to bed, foot was hot to touch went to hospital no fracture. I've looked on youtube etc and maybe Tendonitus but baffled. Anyway pain was 10 now a 8 just whilst doing the 3x30 foot calf stretches. Thank you for your advice. Taking ophenadrine and Tramadol 50mg when pain is severe. Morngy fella maybe but just want to get sorted. Cheers anyway. 🙏🤯
Good evening from Bangladesh I am learning a lot from your vidios,helping me tremendously.❤
Glad they are helping.
its helpfull for me dear.Thank you
You're welcome.
Can these excercises be used as injury prevention? I mean can I do them with healty ankles as injury prevention, is it useful?
The best ankle video I’ve seen it literally worked miracles
4th time in last 10 years, and i till search up to this video time and again, this time volleyball bummer , it took 3 years to completely rebuild the partial tear, and time when i felt completely back to OEM, split of a second in the game i rolled and now back tot he beginning, and the thought that i might have to quit playing considering the turmoil and downtime is a haunt, good luck mates hope all of you get well soon and back to your favorite activities.
Good luck with your recovery.
Thank u!
You're welcome!
Thanks AskDoctorJo for this. I had a big tumble trail running the other day and sprained my ankle quite badly. I rested for two days and then have done these exercises for two days and my ankle is starting to feel HEAPS better. Thanks!!
You're welcome!
awsome
Sprained mine about a week ago. Classic lateral inversion stepping in a hole on a local sports field. Significant bruising and swelling even though it was a Grade 1 sprain which seems to go against what the medical literature commonly suggests. Most of the swelling subsided in two days however, and doing some of these exercises in my daily routine at present.
Man, so u are saying that the swelling went away in like 2 days?
That a relief for me cuz that the only thing that bothers me now as I also suffered from a light strain yesterday and the swelling and painful of it are the biggest hurdles so far
First off, thank you for the video! My sprain happened almost 6 months ago, I had it Xrayed and there was no apparent break. I still get some pretty moderate pain at certain angles or stances. It just occurred to me this may be because I never followed up my healing with rehab. My pain is mostly in the top left side of my left foot, not in the ankle at all. Should these exercises help with this or should I be doing something else? Thanks!
You're welcome! Hopefully they will help. I think they are definitely worth trying. Good luck.
I have the same problem, and it's really painful to squat, I've lost a lot of flexibility, the pain is more on top of the foot , it's been 7 weeks since I sprained
Exact same prob in same location. Couldn't get P.T. I was overly protective then realized it hurts 4 mos after injury cause I'm not stretching n pushing myself
Hi Dr. Jo, Thank you for the excellent video. The calf stretches and calf raises gave me the most immediate pain and swelling relief, which was somewhat surprising. Can you explain why the calf stretches affect the ankle area ? Thanks!
You’re welcome. The calves do go all the way down connecting to the Achilles, so it is a part of the ankle. Also, the calf works as a natural pump to help move swelling out of the foot and ankle.
I just sprain my ankle this afternoon , is it to early to start physio on it
@@AskDoctorJo will these exercises be good for level 2 torn anckle ligament
@@olivesoondar1165 I started my 12 hours after the injury, I don’t now if it’s soon or not, gonna see.. what was your experience anyways?
Another quarantined pacient helped all the way from Brazil. Thanks a bunch! 👍🏼
You're welcome!
Thank you very much. :)
You're welcome.
Please make video on lateral collateral ligament strengthing exercises
Hi, What type of strenght should the resistance band be? Light, Medium, Heavy, Strong etc. My injury is 7 weeks now, I can walk but sometimes it is painful, a bit o limping as well. I got and X-Ray and the doctor suggested some similar exercises, but no so detailed. Thank you.
Hi Doc, thanks! How many reps per how many times a day should i do of the bands and other exercises. I'm feeling slight pain after one rep today. So see how I feel tonight and do another if no pain? I've been over doing my usage a bit, so keep backing off and resting. I appreciate you support!
Yes, that's the best way. I would start off with very little, and see how it feels the next day. If it's good, then slowly progress. It's much easier to add on than to do too much and have to back off. Good luck.
the doctor took of my cast three days ago, my feet still swelling.. and i can't stand on my sprained ankle at all. should i force it to do these exercise? please help
Will these exercises increase ankle stability?
Thank you for this video! I am recovering from a 2nd grade sprain from 4 weeks ago and had to suspend my physio due to covid! These gentle exercises are just what I need :)
You're welcome!
Are u fine now?
I am, but I restarted physio 2 months ago. as cases went down where I live. Recovery has been slow but steady.
Hello @cristina . I also had grade 2 ankle sprain since 5 months and doing physio. Hows you ankle now?
@@highwaystar944 how is ur ankle now?
Hello i hope you can help me to understand it. So 2 days ago i was playing basketball when I fell and my foot got /strained or something. I then came home to a big like bruise and when I touched it it didn’t hurt but when I tried to stretch my toes it started hurting and I could not stand up. But now it’s getting better. Could you help me understand if I strained it or sprained it and how long it’s gonna take until I can start playing basketball. Thx 😄
How often should you do these exercises?
on the night of 6th july to 7th july I sprained my ankle. Because of a reason that I don't wanna tell, I haven't treated it nor felt any pain. I was very busy on the 7th of July so my pain went unrecognised until the evening of the 7th. On thursday noon I went to the doc. I am a dancer since I was 4 years old so this is a heavy injury for me. I usually only had small strains or contusions but never ever something like this. I only have dealt with permanent torn hamstrings before.
For my health, I quit dancing but I feel emptier and emptier day to day so I thought it was time to buckle up and train again. My feet are important to me so I will do my best to keep the muscles that I already had gained (before I sprained it)
At what point in the healing process should we do these?
Hello. Grade 3 ATFK over 3 months ago. Not broken, 2 weeks after I fell down my steps I started driving a lot for work and started having severe spasms throughout my entire leg….PT 2x week has helped along with cupping on the back of my leg….last week Ortho gave me a cortisone shot to help with pain when I point my toe or do a toe raise. A few days later, rolled over in bed and seemed to tweak ankle, right back where I was 2 months ago with more extreme spasms. What should I do 😩😩😩 immobilize and bed rest? Or keep pushing with PT? Ortho is thinking surgery 😭😭😭
How long should we be doing this and when, like every other day or what mam?
How often would you recommend doing these exercises?
Hey doctor Jo thanks for the video, I sprained the lateral ligaments ankle f my ankle (or atleast I think I did I could have tore them I don’t know) 12 weeks ago and I still feel a small bit of lateral pain when I excercise which I am not doing much of. There was very little swelling when it happened and I had to go to work the next day which probably didn’t help but I put ice on it about 2 hours after it happened. Since it’s been 11 to 12 weeks and I didn’t rest it the day after I’m just wondering have I done worse damage that will need attention or is it normal to feel a small bit of pain after this amount of time and will it go away. It would be great if you could get back to me and thanks again for the video 👍👍
How soon after a sprain do I start exercises? Pain a good guide or only after swelling is down?
Dr I have swelling in my leg and even pain too I can't walk properly please help me out with this problem
I have a little bit of swelling in the front after 3 weeks. Do you have any tips on how to recover faster?
Hi Doctor Jo!! Thanks for the exercises!! Will these help my CFL strain from 2 yrs ago from wearing a wrong kind of brace ? I feel pain on that area since then..
You're welcome! They might. Unfortunately, I don't know for sure since I can't evaluate you.
I had a bad ankle roll 12 years ago and every so often i go over on it. About 6 weeks ago i had a bad one when i went over n only 1 week ago i done it again. I have been using resistance band but this week i am in a bit of pain just where the foot is going onto bottom part of leg shin area. It seems really tight. I have stopped using band for 2 days now.
Also would using a cross trainer or exercise bike just now be of any use or cause more damage?
I twisted my ankle on Spt. 28th and after all this time I finally got an X-Ray. I found out I have a heel spur. It is a surprise, as I thought I was just investigating my ankle pain. I think this is a totally separate issue, but maybe related?
I thought I had Plantar Fasciitis, but maybe it was the spur all along. Anyhow, I am signed up to do an ankle class for my sprain but it is not until Nov. 28th. It is so long for me to wait, as I have been just suffering and taking over the counter meds. I did your video today for the first time and feel immediate relief. Thank you so much for posting! Now I will do these exercises in the morning and hopefully speed up my recovery time for the sprain. I am still stumped about the heel spur though... ( it is the same ankle and I also have a bunion on that foot. ) I think I will email my podiatrist.
You're welcome! I'm glad it helped. Yes, heel spurs can often present like plantar fasciitis. Good luck.
Hi Dr. Jo, Do I need to do these multiple times a day or should I do it just in the morning? Should follow it with warm compress? Also, where did you go to school?
They can be done 2-3 times a day. Warm compress is usually done before to warm up the muscles before you stretch and exercise. I went to USC.
It's been nearly 2 months for me. I can walk without pain but I can feel it when I do these exercises. How many times a week should I do these?
Should I be doing these exercises as soon as I sprain my ankle?