Chronic Ankle Instability | Recurrent Lateral Sprains (Strength | Plyometrics | Balance Exercises)
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- Опубліковано 6 чер 2024
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Do you have lingering issues from an old ankle sprain? Are you confident in your ability to quickly hop back and forth? How’s your dynamic balance? Can you perform both of these tests on your injured side just as well as your uninjured side? Check out this video to learn everything you need to know about chronic ankle instability, including exercise progressions with exact sets and reps.
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Intro (0:00)
Chronic Ankle Instability (0:25)
Exercises (1:27)
Plyometrics (2:33)
Lower Extremity Strength (3:20)
Dynamic Balance (4:06)
Static Balance (4:55)
Ankle-Specific Strength (5:57)
Walking (7:09)
Guidelines, Not Rules (8:26)
Bracing (9:03)
Activity Modifications (9:32)
Surgery (10:17)
Summary (10:55)
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Disclaimer: The information presented is not intended as medical advice or to be a substitute for medical counseling but intended for entertainment purposes only. If you are experiencing pain, please seek the appropriate healthcare professional.
Thanks for watching! Don't forget to check out the blog for references: e3rehab.com/blog/cai/
@E3rehab With the landing for the lateral/front/backward single leg hops, is it ok if its not smooth and I take an extra step to stabilize my landing or must the landing be in one stop?
Hello,
You helped me so much with my jump to hip replacements! Also, Could you please tell me what shoes you are wearing in this video? Thanks!
I have been researching ways to help my ankle pain. This is not due to a sprain, though. My ankle was shattered and had to be surgically repaired. I don't want to just accept my limitations. I want to more active and have less pain. Would you recommend these exercises or a modified version of them?
It's like you guys are waiting for me to get injured so that you can release the exact program I need to work through my injury.
Mate, your videos are too good, only someone holding longterm injury would know the value of the information you share. Keep sharing knowledge and dont stop.
Did these exercise work
Brilliant. It's all fairly simple stuff, but the fact that it's been put into a manageable programme based on evidence and for sports rehab is really helpful. Thanks.
Highly appreciated, very well structured, good to watch, take notes, train! Thank you!
thank you very much. Very informative and i love that you explain the progression in each exercise.
thank you🙏🏼 your channel is incredible.
These videos are absolutely fantastic. Will be recommending. Found this after the hamstring tendonopothy video helped me no end.
I often watch physio-therapy videos. This is by far the best one about ankle-health that I have ever seen.
I love how you have summarized the current research, included the sources and put it into an actionable plan with alternatives for more variation. I'll definitely check out your other videos and programs. Thanks for sharing!
You're a real professional homie. Thank you for such amazing, scientifically-backed content. You're doing god's work out here.
It is probably the best video about how to progress if anyone has ankle instability. SVideos always have many limitations but this is really well set up along with the systematic reviews!
Thank You!
Excellent and all round video! Also offers great variations of the exercises!
Thank you very much for these exercises and through explanations that include sources!
Incredibly useful and well created.
Thank you so much for posting this. I’ve been doing some of these exercises intuitively but you have really rounded it out comprehensively for me. Nurse and I’m trying not to seek higher level of care before I try to rehab it myself
Wow, I swear you are better than all the physiotherapy centers that I went to in my country, really just after the first time I did this routine I felt a huge difference, Thank you so much man, you are making the life of a lot of people better :).
Super informative and well-presented, as always.
Thank you for this video. Been working very hard to get back to skateboarding after I sprained my ankle which gave me a navicular stress fracture (bone sticking out)
it's been 4-5 weeks, and I can slowly start working on these. My balance on my sprained foot in non-existent xD
This is exactly what I needed. I had surgery on my left ankle about 20 years ago and I sprained it again, I have almost finished my fisiotherapy sessions. I also have recurrent sprains on my right ankle and I needed exercises to prevent this from happening to me again.
Thank you for this content!
thank you so much for this, it is amazing, always grateful
this is absolutely amazing, thank you for this helpful content
Great content! This will help me with my patients.
This is a gem, thanks
this is AMAZING, thank you so very much
Wonderful. Thank you so much. I needed it
Unbelievable video, thank you so much ❤
This is what Im talking about! Love the structure of the video, super informative but also short and summarizing! Thank you
God bless your effort , a blessing to the needy
Great video as always. Thankyou
I be doing most definitely. Having issue with my left ankle for quite sometime and planning to get it stronger and build from there. Thank you
Did it work
Amazing video with great information 🙏🏻
Good video homie, well put together, Liked
This is exactly what I needed.Thank you💪
any better?
wow! it is a great resource! thank you!
Thank you. A wonderful body to learn from you have. I appreciate you.
Sooooo helpful, thank you!
Fantastic! Would be nice to see a similar video on your thoracic program.
I'm a figure skater and people think our ankles are strong but their not! The cast like skate actually weakens our ankles and it's important we do exercises like these to keep our ankles strong.
I've also personally been dealing with cartilage deterioration in my ankles.
I can't wait to try this!
great video! thank you
I’ve had two class 3 sprains within 3 months of each other. My ankles not been the same since! Did physio for 9 months and am going to add these to my routine
How did the first and then the second injury happened?
Wow thats what i need thank you .doc
I wanted to get your feedback on why you introduce plyometrics before balance/strength? I typically have my patients perform balance and 'simple' strength and introduce plyometrics towards the end of rehab. I use balance/strength as a 'prerequisite' prior to plyometric exercises; I use balance/strength performance during rehab to justify progressing them to plyo.
Great video! One of the, if not the, best ankle rehab videos I've seen.
Thanks so much!!
6:46 much easier dorsiflexion setup than kneesovertoesguy has with the dumbbell & band, I'm mad I didn't think of this!
Wow this video is amazing. I have chronic ankle instability so this is exactly what I need!! saving for future use.
I don’t think it was mentioned but is this safe to do on an ankle that was recently rolled? And what’s the ideal consistency - daily, weekly, biweekly??
Thanks
After surgical repair of my left calcaneonavicular ligament, I still had pain and issues for 10 years. Then I badly injured my right foot 3 years ago (first metatarsal is sprained I think and medial ankle damaged too) and thus my Left foot had to pick up the slack and actually got stronger. Now my left foot gives me no problems but my right foot hurts every day. I think there should be a study where the injured foot is not braced and the good foot is put in a cam boot.
Also started wearing five finger minimalist shoes that seem to have slowly strengthened my feet.
This looks very comprehensive - thank you. Where the issue is with one ankle and not both is there any need to do the exercises on the healthy ankle? Could doing or not doing so cause any further imbalance ?
U the goat
For ankle eversion I wrap the band around both feet and do both feet at the same time with heels together
Brilliant.., loads of great things to go at here… and I’ve not even sprained my ankle! 😂
Thanks!
Thank you!
Thank you for such an amazing and useful content! @@E3Rehab
Thank you so much for the video! Immensely helpful. One question - Why do you begin the ankle rehab session with Plyometrics (jumping/hopping)? Is it to warm up the ankle or does it have some specific relevance to stability? If plyometrics is not an option, is there an alternative exercise that can serve the same purpose?
my ankles have sprained in all directions at some point or another. they're crap now. I'm trying to now restrengthen my legs from the ground up to regain some of my explosiveness, flexibility and balance. feels like i'm walking on hard boards. I recently developed an autoimmune condition which has widespread inflammation especially in joints. I lost a lot of muscle and strength over the last year and the little explosiveness/jumping ability I had is almost totally none existent. it's crazy how I went from touching a 10ft rim to can barely touch the bottom of the net in a matter of months. everything hurts, but I've slowly started improving in overall strength and have gained back about 22lbs so far in the last 8-9 months.
Great video!
What is the brand of stability pad you use in this video?
What are the practical recommendations for ankle brace use? Would you recommend the athlete to use the brace at all times? When doing the ankle exercises? or just during sports practice and/or during competition?
Great video . Wow I really needed this one . Can you do a video on how to strengthen your hips?
ua-cam.com/video/_3f-hhLfISQ/v-deo.html ua-cam.com/video/kD1t1hWzIDE/v-deo.html
@@E3Rehab .Thank you
Hi, guys! Thank you for this video, it’s fantastic! I was wondering if you guys made a video on upper knee pain? I try finding one but I couldn’t. If you could please guide me to it, it would be much appreciated!
I don't know what you mean by "upper knee", but they posted this around the time of your comment so you might have missed it
Patellofemoral Pain | Chondromalacia Patellae | Runner’s Knee (Education | Myths | Exercises)
ua-cam.com/video/K3HxB6rAeDo/v-deo.html&ab_channel=E3Rehab
Sir just saw ur video it's amazing. I was a professional sports person but I am not able to run due to my ankle. I don't have any pain while walking jogging but when striding or running faster it pain on outer side. I did ankle strengthening of my ankle for 2 to three months still not able to run or play sport
You might need to go to an orthopedist
Awesome video I've had awful problems with my tibialis posterior you name it I've had it done. Shockwave therapy multiple physio treatments sports surgery consultants cortisone injection Prp injections steroids aswell 4 mri 🙄 finally found out what I've gotten chronic ankle instability. Great video I will try this. Any other help much appreciated
Hey man how is it going so far with your ankle? Got the same problem
Great video! Quite a lot of work just for one body part. Do you recommend rehabing one body part at a time if you have several injuries / disfunctions?
I thought this was really a lot too. The exercises definitely seem helpful, but this just feels like a list of all the possible exercises more than an actual routine.
Hi! Just saw this video and good specific exercises. Have a question though. When do we know we can start the rehab process already on a grade 2 or 3 ankle sprain? Lets say 5 weeks post injury w/ noticeable and palpable swelling around the joint area. Over all swelling has subsided.
I sprained the outside of my right ankle about 4-5 years ago and it still causes issues. Typically any repeated contact like walking or jumping will cause it to sieze up as well as seemingly random events from resistance training. I am able to do barbell squats with 100+ kg ATG perfectly fine in squat shoes, but then it will get sore randomly after a warm up set and cause pain for a few weeks again. I have extremely limited dorsi flection and my knee caves in as compensation.
Maybe some peroneal nerve irritation from deep knee flexion in your warmup sets?
Same here. I feel like I'll twist it again. Hopping scares me
3 yrs ago
Thanks for this. I have no symptoms of ankle pain or injury at all lol BUT I still wanna strengthen my ankles cause...why not? Thanks again!
My ankle hurts more in a brace than when it’s not in a brace, especially while doing exercises. Is it better to go brace-less in this case or to wear it for protection and push through it
In some cases. Surgery must be performed. No amount of rehab will fix CAI. Rehab is needed after and before urgent however.
do you have a late-stage ankle rehab program that would prepare the athlete to play basketball again before they step back on the court to play?
Is your ankle program that you sell suitable for someone with a first MTP fusion (1 year after surgery)?
Hi E3, what about ankle 'flossing'? Does it work? Do you recommend it?
I’ve been faithfully doing many exercises to strengthen my damaged / stretched ligaments. For a year. But the single balance on one foot seems to cause me pain the next day after working it. Very frustrating as it is always suggested as the best way to strengthen lateral angle damage.
Would this program be suitable if my subtalar joints have too much motion (they are not locking up) as I ankle instability? I am trying to treat PTT and I want to follow your program as well. Would this be too much to work on or should I focus on one thing first. Wondering if you do consultations, I really need help rehabbing my feet as the pain is going up the chain. I figured starting at the feet would be a good start.
Peace! ✌️
Do I have to exercise on both legs or the injured leg only
Godsend!
I just got a chronic ankle instability flare up and I leave for boot camp in 5 days 😅
How often should I do these to get best results?
How much rest time do you recommend between each set?
My ankle got twisted 2 months ago I took x-ray doctor said no fracture, inside ankle and outside swelling and i have paining can i do those exercise or not please suggest me
Can i do these every day for faster recovery?
What about medial ankle sprain? I have got one now
Are these exercises supposed to be done on just the injured ankle to get it up to speed or both ankles to improve overall muscle balance? Asking as someone who has ignored this issue for far too long.
Would you ever do a vid on training with pttd?
We have one.
Why does the program do not include the plyometrics?
Not sure if I have ankle instability or peroneal tendinitis. Would these exercises help for both? I think my ankle is bad from skateboarding it gets sore on lateral side after snowboarding, or biking, seems to be chronic issue.
Does this work for deltoid ligament sprain as well?
What about electrotherapy
Is that necessary to apply!
If I've torn both atfl and cfl and cannot successfully do exercises that require me to stand on my toe...after 2 months of therapy... should I consider other options?
can t we heal the ligament fully and bring it back to pre injury state? i got an ankle sprain bcus while using football boots i bent by right ankle...
Hello- I had a motorcycle accident in 1996. I have a tibial pin and a fibular plate. I never did any "athletic performace" PT but rather just progressed to walking and dealt with the reduced balance and power in the right leg. I guess I favored it a bit. Im in my 50s and I love to ski. I would always feel weaker in the affected leg. For the past 2 months, I've progressed to single-leg hops for 30 seconds on the affected leg (i couldnt do any 2 months ago).
My x-rays are fine. I just went to Hospital for Special Surgery and I start proprioceptive therapy next month but I want to get a head start.
Would this program be appropriate to do before I get to therapy?
It seems like bracing is making my ankle weaker. I have lost so much strength and it is painful to do these exercises under my arch and in my heel. Hopping is out of the question. I’ll start with the bands and balance. I appreciate such quality contentnn
How is your recovery?
I had to stop many of the exercises. CT scan shows midfoot fusion failed. Back to the surgeon for his best advice. Thanks for asking.
I have right ankle instability due to an ankle sprain 5 years ago but i also have knee pain on both sides. Can i still do these?
I’m terrified to try. I went from daily jump roping to any time I jump now it hurts, i wouldn’t even call it a jump I can barely hop. It constantly hurts. My primary care wouldn’t refer me to the orthopedist even though after six months I went back after the initial bad sprain and said hey im having trouble im falling over now constantly when I’ve never fallen before. Same ankle every time, it’s been three years it hurts still
MRI Report ATFL THICKNED CHRONIC SPRAIN RECOVARY month?He has been injured every year ankle
Incredible legs. Just perfect.
Very interesting video! Thanks for links in literature. Do you do any specific test to assess the ankle stability or are the exercises a form of assessment?
Yes. Discussed here - www.jospt.org/doi/10.2519/jospt.2021.0302
@@E3Rehab Wow, thanks!
iam having a popping sound even after surgery 9months ? what's the reason behind it
Can a video on illiotibial band syndrome be made? I am not sure if I have it but suffering from that pain for past 1 year. I have tried all the remedies from the internet and quite didnt work out well.
Working on one!
Great!
Pls where is ur office located
Since rolling on my right ankle numerous times throughout my life I am sure this is what I have. I dance ballet and on my right pirouette my ankle gives way and it looks like a wobble board situation so now my Dance teacher has given me some ankle stability exercises. my question is following what you have included in this video..is it possible to build enough strength in the ankle for it to overcome this condition? and how long approximatley can it take to gain ankle stability following these excercises? thank you in advance. It is only my right ankle as my other can bear weight well. the other foot has an existing club foot surgery and with that one I am working on flexibility with the ankle joint.
Hows your ankle now , did this work
@@mosquito9335 I have been doing some of these and have used some aids aimed at plantar fasciitis and ankle injuries mainly plantar band and have found that it is working. I have returned to dance and have a ballet barre at home.. and foam blocks and I can now balance on both legs but balancing on one leg at a time. Also finding releves are helping, it’s a slow process but they are definitely strengthening and I have found your videos really helpful, I will keep you updated on my progress. Thank you for this video.
@@debrajones5183 how are you doing now ?
I have really liked this video Iam footballer Americans call it soccer player but I have been suffering ankle pain from 2020-2022 it has been coming back due too much flexibility I have to do because Iam footballer I hate to retire from football or soccer what ever u call is there any recommendations for me that will get rid out of this prolonged pain from my right ankle I went to different hospitals they are helpeful but no serious treatment , reply to me who is ever concern and know what it’s good for to bed done that will help me !!!!!
Hey man, how is it going so far? Have you achieved any progress?
How would you suggest improving kick motions like in football (soccer) i still get pain when striking the ball for shots on goal. when my foot is ascending there is pain and doesn't feel as fluid compared to pre injury
Sounds like an anterior ankle impingement, have you thought about that?
@@Mazii1 No idea. Physiotherapist haven't suggested anything other than exercises. Getting an mri today 🤞🏼. Any think you recommend?
@JP no idea, just the usual recommendations: train ankle stability (standing on 1 leg, etc.) And ankle strength