There should be a disclaimer that these exercises should only be done after pain and swelling have subsided and you can atleast walk without discomfort.I have a month old grade 2 sprain and I'll wait atleast 1 more month.
Oof maybe put these in phases as not many folks are going to understand you're probably not going to do skater jumps and triple hops right after an ankle sprain….
Hi, I’m going into my third week of healing this upcoming week, healing from a sprained ankle, which I believe to be mild with minor tears. The sprain was an eversion sprain on the medial foot/ankle. The sprain has only caused minor discomfort and pain, no bruising or discolouration at any point; it swells occasionally with some occasions a bit more than others. I can also walk pretty well and have most of my ankle movement with minor discomfort, pain or stiffness if any.
Upon pressing down on the lower surface area of the medial malleolus bone, I feel that is where the pain and discomfort is concentrated, again it’s not much. I would describe he pain as a slightly bruised feeling, some minor/light sharp pains that I feel are due to minor tears in the ligaments in the area.
I play hockey, and the kind of movement involved in the ankles is crazy
My question is; would you recommend some sort of brace or compression sleeve every time I play competitive or train (on ice), after entering the 6 plus week recovery period? Note I would do regular workouts (at gym) and walking without one, to avoid losing natural strength in the ankle and completely relying on a brace.
I’d like to try and skate on it soon, but I feel that I definitely do not want to do any intense pivoting, transitioning and power skating, more so just linear skating with very cautious and controlled turning and shooting practice, would you recommend that at this stage (entering 3rd week of healing)?
Sprained my ankle 2 days ago and its very bruised. But i already can move it except for inversion. And i can walk on it a bit. When should i start these?
I really do hope you come back and read this comment. I get shin splints from doing low impact exercises like hopping, walking on incline or decline, jogging. I’m trying to strength my ankle and improve my low arch but I feel hobbled. What should I do about these shin splints so I can start really exercising?
I able to do most exercises with discomfort but if i am trying to wear a sock and i don't put my ankle in it properly it gives a shock in all of my ankle with great discomfort. Please tell me whats happening, it has been over 9 weeks now. I can jump hop but sometimes if during walking i just do something wrong it gives electric shock in my ankle. Please help
Hmmm, questionable exercise selection for early ankle sprain rehab. The triple hop and lateral hop, namely, would be best performed late in rehab once the patient is looking to return to sport. Stretching, especially early in an injuries rehab, could prolong the early recovery.
I would follow a continuum that goes from: 1. pain management and rest 2. non-provocative range of motion > ankle circles 3. Banded resistance > supination > pronation > dorsiflexion > plantarflexion 4. Propioceptive training, progression from: > single leg balancing > closed eye single leg balancing > SL unstable surface balancing 5. Resistance training and easy jogging > split squats > lateral squats > SL RDL > calf raise 6. Running and multi-directional agility > ease into each 7. Sprinting, jumping, and sport specific agility.
The exercises, by all means, are beneficial in injury rehab, but i would clarify when in the rehab process they should be used so as not to mislead the patient into exacerbating or prolonging the rate of recovery needed.
Hi! I do the lateral stepdowns frequently and have recently started adding some pretty heavy weight to them but now I'm getting some mild pain / soreness in the anterior aspect of my ankle. I feel like the lateral stepdowns have helped me with my knee pain but now I'm getting some and to your ankle ankle issues with them. Any thoughts or ideas? Thanks
it’s also
All Analysis
I'm gonna do this but I'm scared I'm gonna reinjure myself lol
I'll go slow very slow 
There should be a disclaimer that these exercises should only be done after pain and swelling have subsided and you can atleast walk without discomfort.I have a month old grade 2 sprain and I'll wait atleast 1 more month.
Respekt
Sounds like a quicker and easier way to sprain your ankle again
My sprained ankle turned into a broken ankle. Thanks
Oof maybe put these in phases as not many folks are going to understand you're probably not going to do skater jumps and triple hops right after an ankle sprain….
Erm the pain I feel rn can't make my foot walk to do that
Jumping hurts even more
Hi, I’m going into my third week of healing this upcoming week, healing from a sprained ankle, which I believe to be mild with minor tears.
The sprain was an eversion sprain on the medial foot/ankle. The sprain has only caused minor discomfort and pain, no bruising or discolouration at any point; it swells occasionally with some occasions a bit more than others.
I can also walk pretty well and have most of my ankle movement with minor discomfort, pain or stiffness if any.
Upon pressing down on the lower surface area of the medial malleolus bone, I feel that is where the pain and discomfort is concentrated, again it’s not much.
I would describe he pain as a slightly bruised feeling, some minor/light sharp pains that I feel are due to minor tears in the ligaments in the area.
I play hockey, and the kind of movement involved in the ankles is crazy
My question is; would you recommend some sort of brace or compression sleeve every time I play competitive or train (on ice), after entering the 6 plus week recovery period?
Note I would do regular workouts (at gym) and walking without one, to avoid losing natural strength in the ankle and completely relying on a brace.
I’d like to try and skate on it soon, but I feel that I definitely do not want to do any intense pivoting, transitioning and power skating, more so just linear skating with very cautious and controlled turning and shooting practice, would you recommend that at this stage (entering 3rd week of healing)?
As someone with a sprained ankle, I can't decide if some of these are for rehab or how to sprain my ankle even more.
The name of the book
Thanks i sprained my other ankle with those exercices
Yes! These are indeed "Ankle sprain exercises"
Sprained my ankle 2 days ago and its very bruised. But i already can move it except for inversion. And i can walk on it a bit. When should i start these?
What is the name of the book with all the ligaments and bone names!?
What if your ankle is still swollen after 7 months ?
What’s the reason for knee issues developing after a bad ankle sprain/avulsion fracture?
Hey guys how did you sprain your ankles
I really do hope you come back and read this comment. I get shin splints from doing low impact exercises like hopping, walking on incline or decline, jogging. I’m trying to strength my ankle and improve my low arch but I feel hobbled. What should I do about these shin splints so I can start really exercising?
do you see a lot of lasting sequelae from grade 2 , 3 sprains? thank you
That first exercise wild
This is great
Can I do this after orif also completed 8 and half weeks ..
My doc said absolutely NO hopping around or jumping
I able to do most exercises with discomfort but if i am trying to wear a sock and i don't put my ankle in it properly it gives a shock in all of my ankle with great discomfort.
Please tell me whats happening, it has been over 9 weeks now.
I can jump hop but sometimes if during walking i just do something wrong it gives electric shock in my ankle. Please help
Hmmm, questionable exercise selection for early ankle sprain rehab. The triple hop and lateral hop, namely, would be best performed late in rehab once the patient is looking to return to sport. Stretching, especially early in an injuries rehab, could prolong the early recovery.
I would follow a continuum that goes from:
1. pain management and rest
2. non-provocative range of motion
> ankle circles
3. Banded resistance
> supination
> pronation
> dorsiflexion
> plantarflexion
4. Propioceptive training, progression from:
> single leg balancing
> closed eye single leg balancing
> SL unstable surface balancing
5. Resistance training and easy jogging
> split squats
> lateral squats
> SL RDL
> calf raise
6. Running and multi-directional agility
> ease into each
7. Sprinting, jumping, and sport specific agility.
The exercises, by all means, are beneficial in injury rehab, but i would clarify when in the rehab process they should be used so as not to mislead the patient into exacerbating or prolonging the rate of recovery needed.
after how many days this exercise can be done
“ how to sprain your ankle “.
What tool is that you’re using for balance
Its been 4 months since my ankle sprain and I still cant do these what do I do?
Just I want say thank you sir,After completion I got relegated for the ankle pain
dude? it hurts to even put the slightest pressure on my sprained ankle and you want me to torture myself by all these exercises?
Lol bro I’m smart enough not to break it again think I’ll just sit down for a couple weeks
You can’t do these if you’re in bloody pain
Great strategy thanks
I'm pretty sure I'll sprain my ankle yet again during these exercises
can't even balance with my ankle in peak form
Thank you so much sir
Nice exercises..and I haven’t heard the Pharcyde in ages
Hi! I do the lateral stepdowns frequently and have recently started adding some pretty heavy weight to them but now I'm getting some mild pain / soreness in the anterior aspect of my ankle. I feel like the lateral stepdowns have helped me with my knee pain but now I'm getting some and to your ankle ankle issues with them. Any thoughts or ideas? Thanks
Hi so how many times should we do this exercise?
Which foot gets the pressure?