Rolling you ankle is one of the most common injuries that can occur playing any land based sports or activities. Especially something like pickleball. In this video, Dr. Phil the physical therapist talks about how to manage and treat an ankle sprain.
0:00 Intro
0:25 what is an ankle sprain
1:11 inversion ankle sprain
1:32 how do ankle sprains happen
2:04 what do to do after ankle sprain
2:30 RICE
4:16 if you can’t put weight on it
4:47 strengthening
4:58 Phase 1 Acute
5:05 Ankle 4 way
6:59 heel raise
7:36 calf stretch
8:02 arch lift
8:35 toe yoga
8:55 Phase 2 Subacute
9:12 tandem balance
9:39 single leg balance
9:56 single leg deadlift
10:23 2 up 1 down heel raise
11:03 single leg heel raise
11:30 Phase 3 Return to Sport
12:15 Single leg deadlift with weight
12:43 single leg balance with transfer
12:56 single leg squat
13:20 skip in place
13:29 pogo jump
13:36 single leg hop
13:40 lateral hop
14:13 rehab program frequency
