Ankle Sprain Rehabilitation and Hip Flexor Overactivity
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- Опубліковано 21 вер 2024
- Ankle sprains can cause major problems for the entire body. When an ankle sprain occurs due to lack of ankle mobility, usually a lack of dorsiflexion on the right side, a sprain will occur because the ankle is rigid rather than stable.
Feet and ankle proprioceptive information is sent to the brain so our brain can determine our activity, orientation, and movement is space. It is a vital part of our upright balance system, called the vestibular system.
An ankle sprain injury removes a vital source of sensory input from your brain's equations, and muscular activity will be altered in an attempt to not fall and suffer further injury. Your brain will start to overuse hip flexors, back extensors, and neck muscles to stabilize your body and move you forward in the absence of the ability to push.
What should be temporary changes to allow an ankle sprain to heel can turn into permanent changes of compensatory movement if rehabilitation doesn't occur in the proper context of gait re-training.
pritrainer.com...
I am two weeks into my sprain. Last 3-4 days, my lower back has been in pain. Now that is fine and my hip Iliacus muscle is so tight. Walked with a walking stick helps but this explanation is right on the money. Both big toes have turf toe and they are slower to heal than the sprain.
I sprained my right ankle about a month and a half ago. I had just started walking around without my support brace because my ankle felt fine and strong enough to bear weight. I realized after a few days my gait mechanics were off. Then I did some PRI to reestablish my left hamstring and then my right adductor area (hip flexor) relaxed instantly and I realized I wasn’t getting actual right leg external rotation (from the help of the right glute). Now that I’m out of compensation, my right ankle actually hurts again. Only when I have my brace back on is my right leg able to trust my right ankle and I get my gait mechanics back. Hopefully I can get my ankle to not hurt without the brace or compensation! Thanks so much for the video!
The best thing on UA-cam.
Fascinating and informative.
I could have gone a lifetime not knowing this has happened to me.
My ankle sprain came and went so fast I never considered it.
Thank you Neal.
I sprained my right ankle 1 year ago and I have been fighting the patterns since. I'm sure I was already dealing with compensations, may have even caused the sprain in part but my body protecting the injury got me completely stuck in the pattern. Your content has helped me understand what is going on and has been a lifesaver!
You're more likely to sprain an ankle when you are already strongly "patterned". Ankle sprains just make it worse and then you protect even more. It becomes a vicious cycle.
Hey Neal. i love your contents. Three years ago while walking i got ankle sprain in right foot and with the passing days my right foot became more and more supinated and a lot of pressure on my my right inner knee then later on developed pain in right hip, si joint and right lower ribs. Has visited to many physiotherapists and orthopaedic doctors but none of them diagnose me correctly. Currently I'm in a lot of pain and facing biomachinical issues. It would be very kind of you if you guide me in this regard. Thanks and sorry for my bad English.
You seem to post videos in the exact order I need to see them to heal. Thank you so much for all the energy you give.
Good to hear!
Me spraining my right ankle is how I found you. I over pronate and sprained my deltoid ligament in January. I ended up in a boot to immobilize it for about 3 months. Talk about losing my sense of the ground! And, no surprise, my right hip flexors got jacked up. In searching for options to address my hip pain UA-cam recommended your channel. After binge watching your videos and noticing how bringing my pelvis into alignment completely changed my ankle alignment I finally understood the connection between my pelvic alignment and my foot, which have both troubled me for years. I regularly do the basic PRI exercises from your website and they’ve been incredibly helpful in getting both my hips and my foot into healthier alignment. Thank you Neal!
You're welcome. Seeing a PRI therapist in-person would likely be beneficial, too.
@@NealHallinan there’s no one local to me but I’m saving up for a series of sessions with you!
Thank you for the amazing explanation. Do you have any suggestions for a situation where an ankle break that caused bone spurs/impingement (also had surgery and physio for this) interferes with the ability for the PRI to correct this? I have done countless PRI exercises with a practitioner for over a year now with little improvement. I can get my pelvis neutral when doing ground based stuff but the moment I start walking around the right back, right hip flexors, and right calves tighten up again which I believe is because of my faulty ankle mechanics. Thanks!
finally a video that covers the hip as well!
Thank you very much for your video! I sprained my right ankle several months ago and facing issues with my left leg and hip although I'm able to step on the right side properly. I still don't completely understand how to use the right ankle properly so that the left leg is not so overcompensated.
Thanks for these videos Neal, they are a great help.
You're welcome.
Hello Neal, thank you for covering this, i wouldn’t have realized this was going on unless you pointed it out, as I watch these videos and see improvements, I get more and more excited about being able to return to resistance training, I was curious if there is any PRI Friendly Cardio exercises you wouldn’t mind discussing, thank you for your time.
You can do anything that your body can tolerate. I would not run on a treadmill however. Completely confusing for our visual system.
Love the way you explain the body’s inner connectedness. I desperately need a PRI therapist. Do you know of anyone in the Washington DC area?
There are a few in the DC area. Check the PRI website.
This was me in 1989 plus peroneal subluxation - now my entire kinetic chain is seized into a permanent armouring gait from 30 years of using my right hip flexors and core muscles to literally hike my foot up off the ground when walking.
Everything that overcompensated in that chain began to give up and wear out as soon as I hit 50.
I tried to talk about this to SO MANY doctors and physiotherapists over the last 20 years and every single one of them blew me off as an attention seeker or drama Queen.
Now I am already losing my mobility in early 50s and feel so angry.
Makes sense, I am unable to spread my toes and have very poor foot mobility.
I suffered high ankle sprain over 8 months ago, if I stand on that one leg alone and close my eyes I immediately shake on that ankle and almost fall, I do pilates, core align physio etc but the sensory aspect is very difficult to overcome
If you watch skateboarders bombing steep hills, they throw their arms to gain stability. It's quite effective. I also notice their torsos are slightly.flexed. like the so called hollow body posture of gymnasts. I think it optimizes the pressures within both the brachial plexus and lumbar plexus so theres just much more nerve drive and proprioception....
Oh my God. This is EXACTLY what I did. I really should've gotten a second opinion. My emergency room Dr knew nothing about this area of medicine 😔 SMH
Super clear content. What was physical activity that lead to injury?
Acting class. 😀
When will you be available for consultations
What if your left foot fell pronated but still have decent arch...it is not flat......
Limping versus crutches - I dislocated my left knee four years ago and couldn’t bend it for several weeks, but I could put my weight on the leg. I wasn’t told to either use - or to not use - any sort of crutches so I just got on and limped about without crutches (because I hate them anyway). I don’t know how much of an impact this would have had on becoming bilateral PEC (given that I also have underlying foot problems), but I’d like to know what you think crutches versus just limping about if someone has a foot/leg injury? I guess at least with crutches one can remain symmetrical? Or do you just end up even more messed up!?
Really great vid anyway thank you, every one of your vids gives me a paradigm shift.
To be honest, I don’t know. All I do know is that ankle rehab needs to be a total body experience.
Ok thanks, I appreciate the reply.
Thanks Neal, would a right side lying, left glute max help a left ankle sprain? I have noticed changes in my left ankle when doing the L side lying R glute max - what's occurring here?
You probably wouldn't want to do that because it would orient your body to the right (back into the Left AIC pattern). The left sidelying right glute max orients your body to the left and puts your left leg into internal rotation (which is the desired position for the left leg). A left ankle and foot often gets tight when you can't stabilize your left side with the proper muscles.
Shoudn't be the left hip flexor tight because of not using left hamstring? I have very overactive left rectus femoris. In Left aic we use right hamstring and adductor but not right hip flexor.
nice
Thank you!
And what about overpronated left foot? Can it be the reason of upper back and cervical pain? Can I adress just foot to relieve pain? Thank you for all the videos :)
An overly pronated left foot is a normal visual representation of the Left AIC pattern. It's more likely the result of the Left AIC pattern, not the cause of it.
Sir in what position and on what should i sleep if i am having left aic right bc pattern?
Is that the same with the left ankle sprain??
Yes, it won’t matter which side the sprain happens on.
Thank you for reply ❤️
Do you mean if its a left ankle sprain I should active the left glute??
@@rahaffaoury5758 yes, but more the left hamstring via a 90-90 Hip Lift with Hip Shift.
How can I get your consultation
Sir While doing any PRI exercise we should exhale pursed lip like blowing off candles or sigh like fogging a glass? Which one you preferred?
Either one can work. Whatever you feel works better.
Neal, do you think heavy use of the non dominant hand can make using your once dominant hand hard to use? Then be stuck in an opposite compensation pattern.
I wouldn't expect that to happen.
Hi Neal,
After spraining my left ankle, my weight shifted to my right leg and since then my right ankle alignment seems off. It feels like the foot has rotated externally and the tibia has rotated internally. I experience my right ankle's peroneal tendon clicking/rubbing on the distal fibula as I bear weight on the right foot and feel inflammation on the outer ball of my right foot under the 4th and 5th metatarsals.
What does PRI say about the how the ankle joints alignment specifically are affected as our weight shifts to either side of the body and we get stuck in that stance? Should the core PRI exercises (pullback, 90 hip-lift, sidelying right glute, etc.. ) resolve such joint alignment issues?
I actually already have PRI made orthotics which should help me sense my right arch better, but the symptoms are not improving....
Generally the right foot will be stuck in a state of supination, but that won't necessarily clear up with just orthotics, especially if your neck is involved. I recently had a client who needed a mandibular dental splint to relax his neck before he could pronate effectively.
I thought that in left AIC hip flexors are overused on the left side because the forward rotation of the left pelvis and the solution would be to engage the hip extensors to pull the pelvis back, am I wrong? thanks!
No, you aren't wrong. They are overused because of the underlying pattern. Is there something in the video that made you doubt that?
@@NealHallinan you said in the video that because of the right ankle sprain your right hip flexors are overused to push the right leg forward, so this is not a pettern of left AIC where the left hip flexors are overused
@@mariussocaci9554 You can be in a Left AIC and still overuse your right hip flexors. It's normal.
Hi @neilhalliman what Kind of Mouth guard did u use??
Mine is made by a dentist. Goes over the bottom teeth.
Thanks for the videos. I have a question in mind though. When you are a Left AIC your left side of the pelvis is anteriorly rotated and the right side is posteriorly rotated. When you are on your right leg this is considered normal. What if you are sitting? What is considered to be a neutral pelvis? When I am not on eihter one of my foot? How should the pelvis be? Both illiums on the middle I assume?
And another question. My chin is slighlyt toward the left. Most likely right tmcc. Can I reverse the shift in my temporal bones by PRI exercises?I have found 2 of them and one says that jut your mandible left and forward which when ı do that the central line comes together. But the other one says move it toward right. My jaw is already slightly deviated to right and I do not want to do anything that would worsen the asymettry. What would your opinion be?
@@kaanaydogmus7599 the lower jaw moves based on feet load, I do remember I did an experiment on my self and I noticed the jaw moving left if i was weight bearing on the right foot and vice versa. I hope it helps
@@adriangpuiu Adrian is correct. The mandible will move to the left when on the right foot, and should move to the right when on the left foot.
@@kaanaydogmus7599 You're describing your jaw as being to the right, but your chin is to the left. I believe the chin indicates the direction that the jaw is deviated.
@@NealHallinan I might have made the explained it incorrectly. When I chew, smile or talk my jaw rotates to right and I do not really have a contact on my left molars.
This is EXACTLY what’s happened to me. I couldn’t figure it out and no one has helped. How do I get out of this. My tfl is always working… I just want my glute to fire again.
Sir i m also stuck on my right side i have back pain on the right side , and already done with spine specialist dr. , Neorologist but no body could understand what i was trying to explain nd maybe i also didn't know what was happening .after watching your videos i finally understood nd started doing exercises ,nd also got my my eyes check up my left was +0.25 and right was -0.75 . But still my left front ribcage is not coming down . My question is i have left pronated foot and right supinated , will making custom insoles be good for me and how much it can take i know u have answered it but still on an average time for some hope ? Nd thanks to you for providing such life saving knowledge. And is there any PRI tharapist in india if u know ?
yes PRI providers are in india.
Where are they brother i m from punjab i couldn't find one do you now any
@@amansandhu8834 nine zero zero four three six five four nine four
www.fractalbiomechanics.com/
Neal when visiting india . Great place
Neal, what if we had a left ankle sprain?
You'd have overactive hip flexors on the left, but that's normal in the left AIC pattern.
Sir I am unable to sens my left arch and ankle Is also sprained what should I do ?
I don't know since I'm not there with you and don't know anything specific about you.. Try making the left arch in your sneaker a little higher with a paper towel.
@@NealHallinan sir paper towel helped me is there any sneaker which would help me with that
@@NealHallinan should I inhibit my left hip flexor first?
Hello Neal, I wrote you an e-mail for the online course.Could you check it?