How to rehab a medial ankle sprain part 2
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- Опубліковано 2 сер 2024
- A medial ankle sprain is an injury to the inside of your ankle. It’s not as common as the lateral ankle sprain, in which you “roll you ankle” but it can be just as painful and harder to rehabilitate.
In this tutorial you’ll learn 4 steps to rehabilitating your medial ankle sprain. They will speed up your rehabilitation, return your ankle back to health and give your ankle everything it needs.
The 4 stages are:
1. Rest, Ice, Compression & Elevation
2. Regain range of movement
3. Improve strength & proprioception
4. Restore biomechanics
Please watch this tutorial, I hope it helps. If you have any questions about medial ankle sprains please comment below
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Very helpful in showing the path to rehabbing! never quite sure how fast to move ahead though...
Thanks, glad you found it useful
Thanks for sharing. Had a eversion twist three months ago. Neglected rehab and been having chronic pains. Not sure if it’s too late now but will follow the practice.
It’s never too late
Very helpful info. Thank you
Glad it was helpful!
Thanks for making the video!
My pleasure!
Lovely!
Really good content. I had a medial ankle sprain 8 months ago I can run walk but when ever I start playing sports (soccer) I still feel it and the pains comes back.
Thanks
I thought I was the only person.
@@ChristopherHoleTraining why is this?
Excellent video with focus on all stages of median ankle injury. Not a lot of material on this available on internet.
A suggestion to the injured you can add some more exercises for regaining the movement from other ankle injury videos. The one suggested here (squats) is a bit difficult with injury.
Thanks for your comment, to anyone watching please do use other exercises this is an exhaustive list. The use of the squat is used because it's a very functional way of moving the ankle joint. Many exercises are great but they don't transfer well into everyday life
Thanks for sharing. A few weeks ago I "found" a slight hole in the track I run on. I sprain the medial area of my ankle. I have had to take a break from running (I miss running). I am biking lightly at the moment. I've done a lot of leg and foot stretches to keep mobility. The ligaments still seem swollen some. I noticed after a long walk today (watching my biomechanics) that the ligaments seem to swell more after a long walk (about 3 hrs). Yet, the long walk felt good and seemed to help my ankle's mobility. I'm thinking I need to massage it deeper to avoid scar tissue build up. I notice I can watch my biomechanics easier when walking, than just getting up from the couch to go to the kitchen, or standing in a line at the train station.
Great work, sounds like you're on the right track in your rehab
Had a really bad injury in 2021 and I’ve never been the same. Whenever I play football, my ankle rolls and I get sprains constantly. I’ve used tape and other compression gear but it’s just not the same. I’ve followed your videos and guidance and I hope to gain some strength and really improve. Is it possible to regain full strength after tearing my ligaments completely?
Think of your foot, ankle, knee and hip as one system. These exercises will be a start, train your whole leg in multi-directions and spend time on your toes as well
Good Information. Would have liked to watch the actual video, rather than just listening and seeing the little circles and arrows. Thank you!
My ankle has been getting better but I start school in a couple weeks and I’ve been having inflammation and scar tissue on my ankle deltoid for the last 8months
This is great, but can you make a video where you pick up your iPhone and video someone doing this? It would be more effective.
Hi, i hurt my my ankle 8 days ago tripping over myself on the road. I can walk quite easily with a bit of pain but the bone above the ligament is very tender and I still have some swelling. Is this typical of a strain or could it be a fracture:
Should a brace be worn during these exercises in the beginning? Thanks!
You could to start with but at some point it would need to come off to get the maximum benefit
Hi Chris my ankle hurts at a specific angle other then that it’s alright what you reckon my ankle needs the most I’ll be honest I haven’t iced much
You could try finding any tender areas and self-massaging those area
@@ChristopherHoleTraining ok thank you very much
@@ChristopherHoleTraining one thing is it normal that just below my ankle the foot area is it normal to the muscles in my feet feel worked doing these exercises
What if i try running directly (step 4) without steps 2 and 3
I experience pain while walking normally but can still run for half an hour.
Is running going to make ot worse ?
Will my ankle ever feel like before ? It's been 6 months now
If you can massage the ligament of the ankle and foot and your ankle stability is good, then I see no reason not to.
I landed on the ball of my right foot during a basketball game. I heard a crack on two spots when I landed. On the inside of the ankle and in the back of ankle. This was the 2nd week of November. I started my own rehab in January. Last night, Feb 7th, I was sitting and tried to get up and I could not lift my own weight with that ankle out of nowhere! I can run, jump, squat, and play a full game with the help of an ankle brace without too much pain. I can't go to the doctors because I am in China and I can't communicate with them. It's almost three months since the injury and it seems like it hasn't fully healed. What can I do? I'm freaking out here because I don't want to lose my explosiveness for the rest of my life! I am 29 now.
Can you "run, jump, squat, and play a full game with the help of an ankle brace" right now or are you still unable to "lift my own weight with that ankle"?
After I warm up, I can. It's just odd that when I am cold, for example, after waking up or sitting a while, it just feels weak and brittle.
Once I warm up, I can. It just confuses me when I am cold, for example after waking up or sitting for a while it fells weak and brittle.
This is your body telling to it needs to be warmed up or "prepared" (as I prefer to say) for upcoming activity albeit just walking. Keeping your ankle mobile with stretches and self massage will help it "be prepared". As you become more comfortable with the brace you'll need to slowly reduce using it so your body doesn't become reliant on it. This is very much a personal judgement call.
The swelling never goes, even after full recovery?
Look up lymphatic drainage and see if that helps
@@ChristopherHoleTraining please, can you make video on how to?
the name of the video does not match the content..
It absolutely does! The video gives the full rehab program!
@@secretariatgirl4249 Probably he edit it.