Tips, stretches, and exercises you MUST DO to recover faster and more completely from an ankle sprain injury! Physical therapist demonstrates the best home exercises to help your ankle sprain feel better now and help you recover more completely. Simple stretches and strengthening exercises for your ankle injury.
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➡️ LINK TO JARED’S STRETCH OUT STRAP: [ Ссылка ]
➡️ LINK TO JARED’S RESISTANCE BANDS/LOOPS: [ Ссылка ]
➡️ LINK TO JARED’S RESISTANCE BAND SET: [ Ссылка ]
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⭐️ 3 MORE VIDEOS YOU NEED TO CHECK OUT FOR YOUR ANKLE:
🔥 HOW TO IMPROVE ANKLE MOBILITY: [ Ссылка ]
🔥 HOW TO STRENGTHEN YOUR ANKLES AT HOME: [ Ссылка ]
🔥 INCREASE ANKLE MOBILITY AND FLEXIBILITY: [ Ссылка ]
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WHAT IS AN ANKLE SPRAIN?
You have 3 major ligaments on the outside of your ankle and one major ligament on the inside of your ankle. Collectively, they “hold” your ankle onto your lower leg bones and ensure proper alignment and function.
A “sprain” happens when these ligaments are stretched and/or torn due to some external force (most typically an accident or injury).
The majority ankle sprains happen to the outside of the ankle in what we would call an “inversion" ankle sprain (also known as “rolling your ankle”).
WHAT ARE THE SYMPTOMS OF AN ANKLE SPRAIN?
A sprain typically results in localized and focused pain in the area of the affected ligament, limited and painful motion in the ankle, decreased strength, and decreased tolerance to activities involving the ankle like standing, walking, and running.
HOW TO REHAB AN ANKLE INJURY AT HOME
In this video I’ll share with you a simple routine you can follow at home to relieve your ankle pain and help it to heal faster.
You should try to do this entire routine once a day; the stretches you can actually do multiple times a day to receive maximum benefit.
The five steps demonstrated in this video that you MUST take for your ankle sprain injury are…
1️⃣ Control Inflammation and Pain
RICE
2️⃣ Promote Healing
Cross Friction Massage
3️⃣ Increase Active Motion
Ankle ABCs
4️⃣ Stretching
Seated Calf Stretch
Gastrocnemius Stretch
Soleus Stretch
5️⃣ Strengthening
3-Way Ankle
Calf Raises
These steps can be found in the video at the following time stamps…
0:00 Introduction
0:08 Ankle Sprain
1:03 Control Inflammation/Pain
2:05 Promote Healing
3:22 Increase Motion
4:16 Stretching
6:59 Strengthening
10:14 Next Steps!
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OTHER GREAT VIDEOS YOU MIGHT ENJOY:
ANKLE SPRAIN REHAB: [ Ссылка ]
ANKLE STABILITY EXERCISES: [ Ссылка ]
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DISCLAIMER: This content (the video, description, links, and comments) is not medical advice or a treatment plan and is intended for general education and demonstration purposes only. This content should not be used to self-diagnose or self-treat any health, medical, or physical condition. Don’t use this content to avoid going to your own healthcare professional or to replace the advice they give you. Consult with your healthcare professional before doing anything contained in this content. You agree to indemnify and hold harmless T&T Digital Media, LLC and its officers for any and all losses, injuries, or damages resulting from any and all claims that arise from your use or misuse of this content. T&T Digital Media, LLC makes no representations about the accuracy or suitability of this content. Use of this content is at your sole risk.
