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 RESISTANCE BANDS/LOOPS: https://urlgeni.us/amzn/smallresistanceloops

️ LINK TO JARED’S RESISTANCE BAND SET: https://urlgeni.us/amzn/drjaredresistancebands
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⭐️ 2 MORE VIDEOS YOU NEED TO CHECK OUT FOR YOUR ANKLE:

HOW TO IMPROVE ANKLE MOBILITY: https://youtu.be/Zq3HYp6MCkw

HOW TO STRENGTHEN YOUR ANKLES AT HOME: https://youtu.be/ZYosnA-1_W0

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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!

Did you try the exercises in this video? Did they help your ankle? I LOVE hearing from you - leave your experience in a COMMENT and let me know how you feel!

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OTHER GREAT VIDEOS YOU MIGHT ENJOY:
ANKLE SPRAIN REHAB: https://youtu.be/Ehan_VI7p4c
ANKLE STABILITY EXERCISES: https://youtu.be/8YL5oL0pmtM
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