Ankle Sprain Rehab Exercises | Mobilisation, Jumps, Stability
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- Опубліковано 15 тра 2024
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Ankle Sprain Rehab Exercises | Mobilisation, Jumps, Stability
• Ankle Sprain Rehab Exe...
📚 ARTICLES:
Dubois, Esculier 2020: bjsm.bmj.com/content/bjsports...
Abassi et al 2019: pubmed.ncbi.nlm.nih.gov/31042...
Bleakley et al 2019: pubmed.ncbi.nlm.nih.gov/30612...
Martin et al 2021: pubmed.ncbi.nlm.nih.gov/33789...
Vuurberg et al 2018: pubmed.ncbi.nlm.nih.gov/29514...
Chapters:
00:00 Intro
01:02 Ankle Rehab Design
01:46 Acute Phase Rehab
03:09 Early Movement Exercises
03:44 Range of Motion Exercises
05:30 Frontal Plane Stability
07:43 Reactive Drills
08:14 Outro
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This is not medical advice! The content is intended to be educational only for health professionals and students. If you are a patient, seek care of a health care professional.
Seriously love your guys' channel, and as a soon-to-be clinician, this will be so helpful in making sure I am on top of my cases and reviewing necesssary material. Thanks for making it concise, informative, and organized.
Happy to hear and good luck 👊🏼
I always appreciate the exercise ideas as I finish my PT studies and begin my work with athletes! Thanks!
Thanks for the video! I love to include some walking and Sit To Stand exercises on inverted foot, of course only when painless.
Great video guys. You've grown so immensely with your brand. Awesome😁
Das war mal wieder mega cool -vielen Dank!! Ich bin seit meinem Studium ein echter Fan eures Kanals, eine kleine Anregung für' s nächste Video, man würde die Übungen noch besser sehen, wenn der Schuh eine andere Farbe hat als der Boden/ die Matte ... Liebe Grüße 😀
Great tips on auto mobilisation!
Thanks the team
We need same for ACL rehabilitation
I like to do a more heavy exercise targeting eversion specifically. Decreased eversion strength is a core problem for re-injury risk and deserves primary attention.
One of my favorites is “around the world”, patient stands on affected side and uses non affected leg to move a small medicine ball around their stance leg. Can also be used standing on unaffected side to work on DF/PF ROM of the affected leg.
good one! there is so much room for creativity to challenge proprioception
I really like this idea! I have an ankle sprain patient in 2 days and I will surely do this drill with him :)
Great video! Thank you
Glad you liked it!
I love stability drills late stage of healing. The dance dance revolution era haha
Hallo,, was nice reading the article on soft tissues management following the PEACE and LOVE method. however, how will one deal with pain owing the fact that ice is not among the application you suggested.
Great
Hi i sprained my ankle october 2021. Ultrasound months later showed evidence of ligament tear and syvonitis. Been rehabing but still have issues with my ankle when going forward and striking a football for powerful shots on goal.
Any advice pls?
Do you recommend mulligun taping? initially
Tq
is those exercises can remove my lateral foot pain?
Hi, I live in Turkey and I sprained my ancle for the first time 4 months ago (while playing football with children spontaneously with inconvenient shoes). The pain started half an hour later. Actually that pain was new for me, I did not understand the reason, I had never heard about ankle sprain.
It was a severe pain but I felt severe pain only the first day. And I did not go to any doctor or I did not have any treatment, I even did not read anything about it.
I did not take it serious when I noticed pain is getting less fastly. It recovered in one week, or I thought it recovered and I started my daily life and dancing again. I did not feel any pain after that.
But... After 3 months of this first experience, I sprained my ankle again. This time it happened when I fell down while I'm running when trying to hury up for something.
I sprained it about 9 pm, but the pain started after 4 hours later while I'm sleeping, I woke up feeling pain about 1 am. It increased quickly and I felt that severe pain until the morning, it was worse than the previous sprain. But in the morning, it was 90% less than the night.
I went to the doctor in the morning (it was very difficult), they checked the roentgen and said there is no any fracture, so no problem. Thats it.
Then I did not go to the work for one week.. I did not do any treatment or RICE thing but I had rest at home, I did not stepped on it as far as possible.
After 1 week I started to go to the work. But my work is office job, I'm sitting in front of the computer all day.
Then I again visited another doctor to check it. He said, it should have been encased in plaster when it first sprained. Since it was not done, it is easier to sprain again and again ☹️
Then he told me to have a sedentary life for at least two months. Dont do any dance, running, cycling, step, aerobic, plates, any work out, climbing, etc.
And I'm applying this advice, 1 month has passed, 1 month left. I'm only going to work, I'm always at home except that.
I dont feel any pain when sitting or walking for short period of times but I dont know if I will or not if I try something challenging.
But I started to hear some sounds coming from my ankle and I dont feel it is safe or completely recovered.
I'm unhappy and worried if it will recover and be the same like as it is before spraining it. I miss dancing, hiking, running, everything.
And the other thing is, I'm really feeling anxiety about what if I sprain it again.
Will it recover completely? Are those sounds the signals of something good or bad, temporary or permanent...
I'm worried and sad. I did not do any exercises for 1 month but now I'll do these on the video.
👋 hey vicious. I sprained my ankle some months ago about 8 months and the doctor said to inmobilice it with a ankle sleeve for 2 weeks. I sprained my two ankles at the same time but one was worse than the other. I watched lots of utube videos and read many comments on them and most of them came around that you should start moving your feet when you feel you can endure it, not to be lazy nor lax because of pain. I did some light exercises around week 3 even tho my feet was still a bit swollen but I really didn't want for my muscles and ligaments to become hardened, mostly some towel exercises, a clock positioning and foot balancing and just until I felt I could hold them without feeling pain. It does hurt at the beginning but over time it gets better. I got the exercises from UA-cam so you should definitely do some digging. Do read comments tho and watch several videos because some motions are not advised depending on where ur pain is located. Nowadays my ankles are better but they crack whenever I make full circular movements of plaxar motions. I do make some exercises now and then but I know if I hadn't make those exercises at the beginning, I could be much worse.
Hope you recover and my advice for you is to make some ankle exercises routinely and don't get disheartened if it still hurts even tho time goes on or if it cracks, it does take time and effort to get healed.
Wish you a complete recovery!
About a few months ago, I was running and I jumped on a stone and the side of my ankle became swollen, and after a while the swelling went down, but I still have pain. Can doing these exercises make my legs better?
Guys to those who have ankle pain that dont go away even if you walk and can even run but are still at risk of injuring easily agaim
Here is my advice
Dont do play or anything. Take rest and very importantly
Exercise your ankle
Do some tibialis raise
Foot rockers
Various Ankle stretches
Calf raises
Movement by david and swuat university has some nice exercises as eell
Please check them out.
I currently amd doing those exercise snd I am not sure if they are the reason alongside the 4 month continous rest but my ankle is better
I sprained like 5 times the same foot cause I did not wait long enough. Also never exercieed either
This guy has some nixe exercises as well do those. Make sure to eat healthy as well
I suffered a lateral ankle sprain 3 weeks
Ago. I am finding the posterior ligament in the heel to be taking the longest time to heal.
How long should we do these exercises?
It’s been 3 months since I sprained mine and it still hurts to this day. Really hoping these will help
It helped?
5:20 And through pain, this exercise can be done?
is it okay to do these exercises even if i feel pain during exercises? i have suffered ankle sprain for 2 months now, i hope you will help me, thank you
How r u now bro
Please give me practices for football
3 weeks post the ankle sprain I still have a swolen ankle plus pain when I walk on it,why?
Sprain will heal or not ? I’m suffering from this 3 months still has pain
You should mention the time line for exercises too. As they should be done from low to high intensity. When to change the intensity, when to load the ankle, time is not mentioned in this case. And also icing isn’t discussed why??
That's to be evaluated on a case to case basis. Tissue healing phases can give you a rough guideline but not everybody progresses at the same pace. Hence why you'd look at factors such as pain severity over the past 24hours, ROM improvements, strength etc., the patient's confidence among others to judge whether or not to progress. Think criteria rather than time
Hey..I am fresher to this field..can anyone help me with courses of these field..?
Are these guidelines and exercises applicable to a syndesmosis injury? Thank you for all the helpful videos!
At later stages yes but syndesmosis injuries take substantially longer to heal. about 4 times as long. So loading should be done more carefully and gradually than after a "regular" lateral ankle sprain
I sprained my ankle about 9 months ago. I used some medicine. Spray and pills. But my ankle is still a bit swollen and different from the ankle of the other foot. Do you think my ankle will ever be the same as before? What do you suggest I do?
Put some ice on it to cool down the swelling for 20 mins each 4 hours
Is it ok to do these exercises even if it is a little painful? Will this cause damage to the ligament? I can walk pain free but when my ankle goes a certain direction there is a slight pain
A little pain is acceptable if it settles within 24 hours after the exercise.
@@Physiotutors thank you for your reply
How are you now? I'm about to do this exercise also but theres a little bit pain when I stretch may ankle but I can walk already
There are some sounds coming from my ancle when doing excercises ☹️ I dont feel it is comfortable..By the way, it has been 1 month after spraining my ancle. I just started to do these exercises. ın this one month, I tried to live in minimum mobility, just short walks in daily life. My doctor forbided dancing, climbing, cycling, running, any workout at least for 2 months. I have no pain but I feel immobility and i hear sounds.
how long should you do each exercise? how many reps?
20 to 25
Good video, but the EDM is a bit too loud man
Well sir i am from India your demonstrations are very awesome and well is there a mail of yours for contacting you sir as i require these exercise prescriptions in a booklet form
Ankle ligament scratch
Lumbar plz
Hey Jessie! Search “physiotutors low back pain” and you’ll see some great videos