Ankle Sprain Treatments for Pain Relief - Ask Doctor Jo
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- Опубліковано 5 бер 2019
- Ankle sprains are different grades depending on how severe they are. These ankle sprain treatments are for an early sprain where you want to get some movement, but you don’t want to overdo it. Purchase the ankle support wrap featured in the video here: amzn.to/2E9quct (affiliate link)
To start off with some ankle sprain pain relief, you will stretch your calf muscles. The calves often become tight with a sprain because you are not working the muscles like you normally would. Then you will do ankle circles. Try to just move at the ankle and not your whole leg.
In the early stages, you can also use an ankle support if you have a sprained ankle. The folks at BraceAbility (www.braceability.com) sent me their neoprene ankle wrap. Wraps or sleeves are a great way to get some stability in the ankle, and to help get the swelling and irritation out with some compression.
Then you will do ankle pumps, which is ankle dorsiflexion and plantarflexion. This also works the calve muscles like a pump to help decrease swelling. Next you will do ankle inversion and eversion or windshield wipers.
You can also stretch out the bottom of your foot or the plantar fascia area because it can become inflamed when you don’t have normal movement. Finally you can do some light resistive exercises as long as they don’t increase the pain.
Related Videos:
Wrapping a Sprained Ankle:
• Wrapping a Sprained An...
Lateral Sprained Ankle Stretches & Exercises:
• Lateral Sprained Ankle...
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Doctor Jo is a licensed Physical Therapist and Doctor of Physical Therapy.
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Ankle Sprain Treatments for Pain Relief:
• Ankle Sprain Treatment...
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, its officers, employees, and contractors 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.
PRODUCT PLACEMENT DISCLAIMER: This video contains paid product placement. Thank you to BraceAbility for sponsoring this video and providing Doctor Jo with a free Ankle Support Brace to use. - Спорт
Buy an ankle support wrap here: amzn.to/2E9quct (affiliate link)
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Hey doctor Jo I’ve had this snapping sharp pain in my heal. I’m watching your ankle pain relief videos and I was wondering if you knew what I have in my ankle?
I got it playing basketball
Hi @AskDoctorJo I wondered if you might suggest the best shoes to wear once healing has begun post a lateral ankle sprain please? I am a nurse and have a grade 2 ankle sprain. Thankyou
It really depends on your foot. If you are a pronator, supinator, etc. I personally like Brooks brand, and they have a "Shoe Finder" on their site that helps you figure out what might work best for you with a few questions about your feet and body type: www.brooksrunning.com/en_us/ShoeFinder
@@AskDoctorJo thank you so much from your swift reply. I will definitely check this link out and see if the shoes are available in Australia for me as I am in Melbourne 🇦🇺 :)
When I sister on the floor to do my stretches my dogs love to get in the way too haha
Just had a severe ankle sprain. Thank the universe for you and this therapy.
Thanks for all that you do Dr Jo.. you always have great information
You're welcome, and thanks!
This video has helped me I sprained my ankle badly Skateboarding.
Same.
Great info Dr Jo! Ankle wrap, ankle circles, calf stretches, plantar fasciitis care....All really helpful. Thanks so much!!
Thanks, and you're welcome!
Thank you so much! This was very informative and helpful.
You're welcome!
U had changed my life Thanks a lot
You're welcome.
Hello Dr. Jo, thank you for sharing the awesome pointers. I really appreciate it. Take care and the best to you for a great day. 🤗
You're welcome, and thanks! Good luck.
Ankle injured , wore cast for 7 days and still pain was there . Exercise this for 3 days and wallla I feel a lot better . Love ❤️ n 🤗 hugs 🫂!!!!! 💋
Doctor Jo awesome P/t stretches I sprained my ankle mountain biking and you have great stretches video and omg your dog is so cute
Thanks! 🐾
This was so useful and accurately scientific! Thank you doctor!
Thanks, and you're welcome!
Thank you! This really worked for me.
You're welcome!
Thanks for the tips, i can definitely see improvement in my foot from when i first broke it. At first I couldn’t move it at all when i first sprained it and now i can after 5 days
You're welcome.
Dude thank god I found you my ankle is making me fall everytime I get up or get off my bed I sprained it in my aau team
I used to twist my ankle all the time when I was little, it would always be at gym at the time it didn’t really hurt much and I thought it would go away easily and I’m also a pretty shy kid so I didn’t tell my parents but now that I’ve gotten older and I just twisted my ankle yesterday and I just thought the pain gotten wayyyy worse then when I was younger and this is helping a lot so far, thank you❤️
You're welcome.
Thx! Doctor jo, this exercise relieved my ankle sprain
You're welcome.
Thank you!!!!
You're welcome!
Thank you Dr. jo
You're welcome.
Thank you🙂
You're welcome.
Thanks it’s really help 👍🏻
You're welcome.
Thank you so much!
You're welcome!
My ankle sprained 4 weeks ago and it dosent hurt to walk but it does to run I’ve been doing lots of ankle exercises and I’m wondering when I’ll be completely pain free
how long did it take you?
You’re most likely healed now but sprains can take up to six weeks just FYI in case it happens ahain
Nice dog and thanks for the video
Thanks, and you're welcome.
Thanks Mam job well done and it got me much relief
You're welcome.
I sent this to my friend bc she sprained her ankle
Ok
Please make video on medial ankle ligaments sprain and stretches
That dog is adorable
🐾❤️
I'm still voting for you on fed ex contest 🙂
Rolled my ankle skating I'm tryna skate again
Thanks this helped
You're welcome.
Thankyou Dr. for thzis
You're welcome.
Thank you very much.if ankle is pain full without swelling is that strain?The pain is more medially.pls help
Oh, doc.
I love your socks.
Thanks.
Very useful for me u r all videos, I am a physiotherapist
Glad they are useful.
@@AskDoctorJo tq
Hello Dr. Jo very thank you for the great info you put out there. I had an ankle sprain about 4 months again there was no tear just swelling after 2 months of physical therapy I was able to sprint but still had annoying pain in my ATFL ligament. I went with my podiatrist and she gave me a cortisone shot and told me to stay in a boot for 4 weeks. Do very light exercises more mobility here and there. She said if that that doesn’t work she will do a type of scope witch will clean out the scar tissue. I really want to avoid that. The scar tissue that I build up was very minimal and my atfl is slightly more thicker then the other one. I’m a soccer player and I was hoping if getting soft tissue massage would help me at this point to break down scar tissue since it’s been almost 5 months of injury? Thank you hope to hear from you soon.
Being in a boot is probably not the best idea unless you have pain when walking. Massage definitely might help, and it's probably worth trying.
How come my ankle be cracking every a circle I make is that weird
If it dose that stop doing it if u dont it might be like stretghed out to much so its like cracking
Remy is the cutest bee!! Voted
Thanks (from me and Remy).
Hello doctor my name is oscar fragoso islas and yesterday I was playing soccer and I sprained my foot and heard 2 cracks and I couldn't sleep at all last night and I have pain whenever I try to move it.
3 years later I discover this video ❤️
Tnx for video
Love from kerala (india)😍😍
You're welcome.
Good
Thanks.
I think I sprained my ankle on the lateral humerus but not sure. It hurts all around the outer part of the ankle bone on my right foot but it isn't bruised any but hurts to walk on it.
If it hurts to walk on it, you should probably go see your doctor to check it out.
@@AskDoctorJo It does and I will try to get in to see her tomorrow and Thank You
You're welcome. Good luck.
Hi doctor Jo, can you help my son. He have pain now 2 years. By football he get pain on his ankle
I got sprain couples of year ago from both side of my ankle but now after it heal when ever there is winter my ankle start hurting for 3 days any idea what to do
How to get rid of ashtama?????
Hai! I SPRAINED MY ankle ! One week gone ...now i try to walk but heel hurting me ..pls tellme wat was the reason (mild injury)
Any advice if you can't walk or stand and you have weakness in both legs what is the best suitable options of physical therapy to use ?
Hold onto somethimg and put as much weight as u can on it for 30 seconds 10 to 20 times a day
Hello dr, its almost 4 months of sprained ankle. I had a grade 2 sprained ankle. I can bear my weight with 1 leg but i still feel pain while walking properly . And its been 4 weeks of physiotherapy ..still feel pain and some stiff while stretching ...how long does it takes time to recover fully? Can i walk 2-3 km daily??
My Ankel pain and sound
I am playing weight lifting madam any help me plzzz reply plzzzz
I literally just sprained my ankle today.
Same bruh
How long did it take to heal because i sprained my ankle the other day?
My ankle sprained last week, the swelling went down but on Friday I wore shoes for the first time and the swelling came back, why ??
Shoes can be too tight, loose, or might not have good support.
I sprained above my ankle
How many days to recover , and can we walk
Well it been almost a week for me and my foot definitely feels more firm and stronger
Wow this pain is so bad
Watching this cause i fell sick asf trying to play Basketball lmao
I dont think i will be able to recover.....i just had a bad ankle sprain while practicing for the badminton match i have....
TOMORROW!!!
I literally got an ankle sprain for stepping wrong during a soccer game😒😂🤦♂️
Is it normal that my ankle cracks when I do it? I’ve sprained my ankle and it’s lasted a more than 5 months,it’s only hurts when I do sports. Any ideas?
Same here man
Dr Joe is it safe to do straight leg raises if i have herniated disk?
Yes, as long as it doesn't increase your pain.
AskDoctorJo thanks 🙏
You're welcome!
Mam , i had got injury 7 days ago and it was healing well with resistable wound but suddenly after 5 days i can't even move ! Is it a cause of sprain?😓
Could not see the wording was in the way
Closed captioning/subtitles can be turned on/off by clicking on the CC button below the video. You can also change it to many different languages among other things like changing the transparency to be able to see through the words: ua-cam.com/video/VatNBZh66Po/v-deo.html
Great video. However can't see what your doing because you have your dialogue over the site your working on
It sounds like your closed captions got turned on. You can turn them off by hitting the "CC" button on the lower right of the video.
Thanks I did not know you could do that.
You're welcome.
Socks Oh OH. Arthur here:
Socks!
Poor dog lol🤣
🐾😎
Like
Thanks.
any skaters here ?
thank you so much... i have Vitamin D dificiency and i had svere pain in my ankle and whole left foot... but after doing your exercise..my foot feels so lighter 🥲❤️... thank you .. I'll do daily
You're welcome.