1. Draw the alphabet with your foot until you are tired 2. Use something to stretch foot towards you 3. Push foot all 4 ways with tension 4. Stretch band, work outward first then in and up and down 5. Calf raises 6. Stand on one foot 7. Draw circled with knees standing up, and then on one foot 8. Walk forward, back, side, and dance

@jacksonallan5659

2 жыл бұрын

Don't understate the massage!

Your suggestions are priceless! Six months ago, after a heavy fall on my elbow, I was in terrible pain with my shoulder. Your videos showed me how to find out what I have, and which exercises to do... no pain at all, full functioning shoulder again. WOW! Now I sprained my ankle, around 7 days of swollen ankle, could hardly walk, incredible pain. Watched last night this video and some more of your 'ankle' videos, exercised and massaged my ankle as suggested. Result: this morning the swelling is almost gone, and I still do limp a little bit, nevertheless... I am walking without making faces because of too much pain, just with an elastic bandage. Thank you, thank you, thank you, for sharing your knowledge with us. UPDATE: got an ankle brace (the one with the ties) and a pair of crutches on craigslist for$5. Did a lot of your exercises and walked my dog still twice a day (for 3 days with one crutch), always focusing on how I walk in order to strengthen my ankle. End of week 3: For the past 2 days I walk without bandages, braces or crutches, and almost no pain at all, and I'm able to walk really fast again...my dog is happy again, and me too. I am going to keep exercising and strengthening my ankles, thanks again. You guys should get a trophy

Well, here I am again. Just whacked my foot good over the weekend. Something I have noticed is that if I do exercises with BOTH feet together the injured foot can more easily do what it needs to do by following the uninjured foot! I couldn't get the injured foot to move by itself - that's really odd to me, but it works. Thanks guys for being my weekend help!

Finally i got the authentic, proven and realistic help about ankle injury. Thanks alot.

From UK: Fallen down the stairs, age 78 and never sprained my ankle before. Decided to follow your video advice, and it has saved me 5 hour diagnostic wait in hospital department - where they would never explained how to do self help exercises. I do ballet and need to get back to class asap. Also trying to simultaneously move house! Many thanks to you both, hoping for a good result! (I have already had success with your head forward/neck/ shoulder exercises.)

@a10abdallah

2 жыл бұрын

I recently had the same experience, left hospital with 2 paracetamol, a pair of crutches and a by your leave. No advice whatsoever; this video is invaluable!

About three years ago I sprained my ankle fairly severely (partial tear in two ligaments, had to wear the boot a few weeks and everything). I did the recommended exercises until the strength returned, (alphabet, stretching, rage of motion). However its always felt a little stiff ever since, and makes a rather loud clicking noise most of the time. But, after just a few minutes of the massage shown in this video, the clicking was much softer, and I could already feel the joint far less tense. THANK YOU! This was exactly what I was looking for!

I love how they interrupt each other- those seems like an SNL skit lol

@t.m.9809

4 жыл бұрын

because their both on the same page and dont think like as interupting they complete it and say it better, 2 minds are better than one... This is called masculinity.

@jobengals86

3 жыл бұрын

Thaddieus Marcheski i think is called teamwork and being in sync with each other. I think it’s only partially a masculine trait, as this requires emotional intelligence as much as logical intelligence. Masculinity is protecting/defending the innocent/helpless (in a nutshell) and maintaining current order. (edit - some words)

Thank you so much Bob and Brad. You're incredibly helpful. I really can't thank you enough.

You gentlemen are absolutely a gift to this world! Thank you for sharing your wealth of knowledge and your humor ;)

You guys are awesome! I sprained my ankle grade 3 doing JiuJitsu 2 days ago. I’m in crutches but trying to get back to the mat asap as JiuJitsu is my pass time and I can’t stand not training or in the gym working out.

@analypalacios2769

2 жыл бұрын

Omg How long did it take for your ankle to heal and walk again?? I sprained mine 1 week ago and Def tired of being in crutches lol 🥲

@magicturtle8255

Жыл бұрын

Same brother

@ElizabethGarcia-rg1fw

Жыл бұрын

​@@analypalacios2769(5jb5 8

Thank you Bob and Brad - I am healing from ankle sprain - so glad to find your guidance. Tracing the alphabet - i like to do the mirror image of letters also for fuller range of motion and to be a little more engaging mentally. Best thing i've found for keeping leg elevated is to put large cushions under bottom of mattress to keep foot above heart level. Thanks again for helping me improve my healing process. Claire

awwww some i got some exercise to do now b4 my first visit to the chiropractor. Thanks guys love the channel SHOWING IT SOME LOVE

a thumbs up from for the info & for demonstration of those helpful exercises.

Thank you guys. You have really helped me.

Thank you guys for sharing your experience with us it was really useful

You guys are awesome. You have helped me out many times and I enjoy your personalities.

Great video guys ! I’ve just sprained my foot so this will be helpful

This is great! Totally felt so much better!

Another great video. This will really help me rehab my sprained ankle Love your quotes in the beginning of the videos.👏🥰👍

Excellent, information, delivered well. Thank you

thank you guys for these videos.

I know this is old but I am watching during quarantine 2020! I sprained one ankle in 2018 and i get tendonitis in it and then I sprained my "good ankle" in March 2020. Before I can see a PT to help break up the scar tissue, I am going to practice these exercises, stretches, and massages. Thank you!!

Wow thx a lot for this. Rolled my left ankle😢, now I know what to do. Learned to wrap with ace not so tight at ankle but snug at bottom and also had my old air cast that I’m wearing today forgot about it till Brad mentioned it any way a wealth of information here. No emergency room for me. Can’t help it I love you guys ya are compassionate and caring many blessings to both of you. Gosh you 2 are great 👍 !

wow you guys are also psychics I just sprained my ankle yesterday thanks for the video guys love all your videos great job

Thank you for showing these exercises it’s been 16 days I rolled my foot my ankle and foot blew up however swelling has gone down although I still have some around ankle joint I can’t face doing these exercises yet 😢maybe in a few days

Really needed this, thank you 😊

God bless all of you for helping people .

My ankle hurts and I got the X-ray. My fun healing is watching Bob and Brad!

You guys are amazing. Thanks

Great upload guys

Very helpful! Thank you 🙏

I've been doing these exercises for a sprained ankle and the pain increased from doing them, even after 7 days since the injury. I've therefore not done all the exercises suggested. However, this video is better than other video suggestions by others because the other people do it for athletes and I can't do their exercises at the best of times, with no injury! Hopefully my injury improves bit by bit but at least the swelling has gone down. I think its the tendons that are my problem. Thanks for this video and the one on how to tell if your ankle is broken.

Bob! You got the surfing moves down on that wobble board! Hanging five, hanging ten! Too cool! Thanks for the tips. I always check you guys out after I wipeout!

these are fabulous ! thankyou

This helps a lot thank you

Thank you … your videos really helped me

thanks for the information.

i got an ankle sprain 2 days ago ....these videos hv been helpful...

Takes me back to watching Ernie and Bert on Sesame Street as a kid minus puppets. Lol

@Ari-se6xu

3 жыл бұрын

Haha exactly , you hit it on the head with this one .

@dooranderson938

2 жыл бұрын

Cute

Thanks you guys....very useful....

Thanks Bob. You got it Brad! I just love the Bob and Brad Show. LOL

@jj9749

4 жыл бұрын

Say no more Bob!

"7 is a complete number bob" is that numerology awareness i see? haha love you energy guys, keep it up!

I am 53 years old, male and this is the first episode of swelling in my ankle. Up to now I've kept physically active and still go to the gym regularly. One day while crouching I felt a sharp pain in my ankle but after moving it around it went away. Some days later after taking a shower when drying my feet with the towel I discovered my ankle was swollen. No pain, my flexibility and strength seem normal and there is no pain unless you pressure the area. I went to the doctor and had some x-rays taken that show everything normal. The diagnostic was ankle effusion and "Pes Planus & suspected lateral impingement". What worries me is that the swelling doesn't seems to improve after three weeks.

You guys are great, thanks for the help!

@BobandBrad

2 жыл бұрын

Our pleasure!

U Guys are amazing!

You guys are awesome, every time I get a new bump I come to you guys.

@BobandBrad

5 жыл бұрын

Thank you so much! We are happy we can help you:)

@luckylickyliky928

4 жыл бұрын

Sir plz help me i have foot drop

It's really helpful video A month and half ago when I was playing soccer I felt too much pain for my left ankle it was ankle sprain actually it was my first time I didn't use the RICE or PRICE method except Resting a month After that I warmed up 10 to 15 minutes and then started playing it was good in the first 20 minutes before I slept to the ground and felt too much pain 😥😥 I cried and substituted my self and then said to myself I rested a month and still didn't get well why I googled then knew the name Ankle sprain I read a lot about it How to cure ankle sprain It wasn't enough to read only just need some video on KZread video to video and finally get you two guys and said to myself this is what you all need to cure exercise and rehab your injury And it's going all the best Thank you guys 🙏

I’m so grateful for this video after viewing this segment I knew that I had to get an x-ray. Sure enough I had a fracture.

I love these guys!

@BobandBrad

5 жыл бұрын

Thanks Bianca :)

Thanks guys!!! New sub!

Haha I love you guys, you seem so wholesome! I tore my CFL and ATFL with grade 3 tears two weeks ago, so I appreciate this advice!

@aarshghotra475

3 жыл бұрын

Have you recovered from it yet?

@aybuke5624

2 жыл бұрын

Have you recovered??

The intro gets me every time lol

🇨🇭🇨🇭🇨🇭ILOVE it.! It’s every day exercises ...

Thank you guys. i am currently nursing a bad ankle sprain and your advice is working as far a rehab. I would have paid 2800 to my doctor for this.

Great video! Can we do these exercises for old ankle sprains? Will it have the same effect?

All Hail Lords Bob and Brad!! The Masters of Comon scene recovery........And Gags!

Thanks .

That are some great tips guys and completely in line whith what i had in mind now i sprained my ankle. But, mine was severe. At the tip of my Fibula, a little chip broke of according to my dokter. Do you have any ideas regarding this kind of sprain and how to recover from this? They wrapped my ankle in pressure bandages an i'm taking my rest as well as walking with crutches. When can i start with the rehab?

Does anyone know where to get that particular wide rubber bottomed wobble board? There is nothing like it on the "products Bob and Brad LOVE" via Amazon. I love these videos so thank you guys!!😀

Can you provide information on medial ankle strains/sprains? Especially where the ligaments are and their orientations.

Thanks for your educating us. Dorsoflexian me not be recommended for syndesmosys injury cases

Nice video. In the initial phase we should do 10 repetitions of each exercise unless painful & gradually increase the repititions isn't it?

My sprain took over 5 weeks to be able to even rest my foot without pain, and resulted in nerve sensitivity from the trauma. My ankle blew up immediately, and my whole foot and ankle ended up so incredibly swollen and bruised from my lower calf to toes. What you both say is does apply in most cases but is not the rule in all cases.

@aybuke5624

2 жыл бұрын

Hi! Are you fully recovered by now?

@TASIAawful1

Жыл бұрын

How long did it take to recover I’m 17 days into a very bad strain sounds the same as yours my whole foot and ankle blew up it has gone down apart from round ankle it still but swollen I can’t walk normally still am getting increasingly depressed being stuck in the house as was always out before with my dog 😢

@user-gx9ns4gl4o

Жыл бұрын

@@TASIAawful1 6 months

Жыл бұрын

@@TASIAawful1 Just be patient and keep exercising and activating the muscles. Your diet should be filled with protein as well and as little sugar as possible. It will take time but do it right and take time with it

Is it too late with the cross fibre massage after 20 Days? I just came across this video and was wondering if the massage is still effective.

@kolxvd1828

4 жыл бұрын

Hey bro. ,how is ur ankle now?? Please tell

how often should you do the cross friction massage after a minor ankle sprain? daily? continuing for how many days or weeks? I love the vids btw, they have been such a great resource for me as a professional dancer and dance instructor, I'm a huge fan:)

There seems to be a lot of leaning over to do the ankle therapy. What do you do if you have a disc problem in your back? How would you modify the exercises?

Sprained my ankle about 4 weeks ago on both sides of the foot, inversion and eversion, both sides swollen. Couldn't put weight on the foot the first week at all and it was super swollen. Gradually it reduced and I started to put walk on it. The third week I walked without problem. From the third week until now I have been doing strengthening exercises every day. Calf raises, the band flexibility and strengthening parts and the balance board and also i'm using a foam roaller to my calves and pressure ball to the underside of my foot to increase blood circulation to the foot. I feel that my foot is gradually becoming stronger everyday. It may be because my patience start to run out or that I have a really big desire to return to my sport but it seems that despite all training the foot never gets really pain-free and it still remains swollen. I try to do the exercises as often as much as I can. I can jog slowly but as fast as try to increase the speed and power from the foot it starts to hurt, jumping also still hurts a bit. Do you guys have any tips? Should I keep doing what I'm doing everyday and just have patience that it will get better eventually?

@1515alanruiz

5 жыл бұрын

Adam Shalabi did you ever get better

Bob.. Brad..... Could you guys please do a video on knee sprains.😍😍😍😍😍

@alx4316

7 жыл бұрын

😃😃😃😃😃👍👍👍👍👍💪💪💪💪💪✌✌✌✌✌

@koso12261234

6 жыл бұрын

bob & brad just got a sprain ankle and I was really concerned on how I was going to get back on my foot n your videos were very helpfull..thanx

Hi guys. Do you have a clip for (4-5 years) old ankle sprain ?

My ankle sprain seems to be an inversion anterior ligament sprain which after 10 days is a less swollen, movement has gotten better but it is painful to press on the ligament still...but getting better. Right now if I do the excercise 7 minutes into this video I can feel and hear a clicking where the other ligament is (just under my ankle where you drew the middle line) the clicking doesn’t hurt but I wanted to check if this was normal? And will it go away? Thanks for your videos they have really helped.

I love that rotating seat with wheels. Which brand is it?

I probably had an anterior talofibular ligament injury level 3 and whenever I manage to crack the bones the movement and pain gets much better but only temporarily. Why is that?

incredibly helpful information. and i enjoy your comradery and humor as well. lets me know that this will get better. i did a right foot #2 sprain and partial break to tibula

@BobandBrad

5 жыл бұрын

You are welcome! thank you for the nice comment:)

Dude all that looks funny thanks docs

“Is it broke.” ... your ankle has no money? 😂

Hi Brad and Bob, do you think ankle sprain from a year and half ago can Manifest in my shoulder and neck?

Thank you so much these training was so good and you two guys showed people for free! sadly i live in sweden and the doctors in here are so stupid. It is over one year i got inured in my ankle here in Sweden and they never showed this practices!

Fell over when walking yesterday on a Lime Stone pathway and wrecked my getaway sticks hence the reason I’m here. My foot hit a small rock sticking up, I went ass over tit, ripped all my hands and shins up with scrapes and bruises trying to save myself from face planting. This morning I wake up and there is an ache in my outer ankles. I thought the worst injury was the skin peeling back on my thumb, but today I discovered it’s ankle injury which will set me back a week I think. Not a happy Chappy. Watched all your ankle sprain vids though and established it’s just grade one thank gawd.

After a bad ankle sprain happened 3 months ago I developed a compensative Tenosynovitis of the tibialis anterior tendon (diagnosed on 10th of March and still not better..) which is causing me problems during the rehab. Most of these exercises inflammate the tendon and, in general, bending the knees, walking too much / too fast or do the stairs too quickly cause me a HUGE amount of pain.. CT scan negative, x-rays negative.. I tried everything.. resting, ice, painkillers, laser therapy.. Any advice for me? :( Thank you.. Virginia.

My 7 year old rolled his ankle on the usual suspect, trampoline, the docs say it's a bad sprain is there anything aside from these that we can attempt to get him to do? Also, he's in a lace up brace while at school then crutches at home is that going to be conducive to helping him heal or should it be crutches for a while? Thanks so much. Great video wth great info!

Hi Bob and Brad, I sprained my ankle a month ago and I still can't point as well as the other (also lateral movement limited) but can point up as well as the other. So should I do the pointing down exercises more?

What would be your best medication to take when it comes to lessening the swollen.

Hi Bob/Brad, do you have any tips for peroneal tendon subluxation (outer ankle tendon snapping on plantar flexion)? I just try to avoid the snapping and use athletic tape to hold the tendon in place. Thank you.

How long before I can go back in to Weight training exercises, like Squat or Deadlift?

I hope you can answer my question. I have a sprain in my ankle and due to my job dental assistant in a corporate busy office they put me on a boot they said 3 weeks then another 3 weeks is that right. I don't typically sit at work.

I fell from rock climbing and land on my right feet, i feel all the 3 ligament and all 3 hurt(starting from the front it hurt the most and the back hurt the less) does that mean i injured all three

Figured I'd ask my question in your latest video. I've been doing 4 exercises for bulging discs. I have 3 in my lower vertebrae; I forget the number. At any rate after 4 days of doing these exercises (no pain experienced during exercise) my lower back seems to be more intense. Would this be due to getting some blood flow or stretching in that area for the first time in years? Thanks guys!

I have sprained my left ankle and i have my netball game next week. I really want to be in the game but idk if that decision will eat me up. Can i have some ur opinion bout this?

Can you do a lumbar sprain or strain rehab video please

Where can I get resistant bands and what resistance do you suggest I get?

can these exercises be implemented for a medial ankle sprains??

the area near the heel in one of my legs is painfull and the pain gets stronger if i don't rest it , still i do the exercises mentioned in the video. does these exercises help left the pain from the other parts of the foot too ? note: my Therapist makes me do these exercises but she started with only electrical stimulation(not sure about the term or name) in the first 4 sessions without exercises

Can this video be applied to my case. I have a non displaced fracture in my ankle confirmed by an mri. I initially rolled it during Jiu-Jitsu. It didn't hurt at first but a few hours later couldn't really walk but didn't have any bruising. Went to the ER they took an xray but didn't see anything broken they assumed it was just a bad rolled sprained ankle and I agreed with them because two weeks later I was back to training and walking fine except the pain was always there just not very bad. 3 months later I got the mri and they found the non displaced fracture. And now my Dr wants me to wear a giant bulky boot. Even though I can walk just fine.

I rolled my ankle like three weeks ago it hasn't gotten better only worse should I see a doctor or Try these out?

Hello Bob and Brad! Is it normal to have swelling after doing exercises like the wobble board, for example? I have an almost 3 month old ankle sprain and just did the wobble board (standing) for the first time yesterday, had no pain doing it but woke up with it very swollen. If the swelling is normal, should this be a daily exercise?

I’m going thru rehab right now, they said I have a grade 2

What happens if you wait way too Long before starting rehab? Can you make Up for IT?

it’s been a few months since i sprained mine and it’s starting to hurt again and swell from time to time. i’m still running for cross country and soccer though. it feels tense and kinda weird idk what to do

Is this also for high ankle sprain? I'm assuming its the same

Hello sir , great video 👌 I m a cricket player and my ankle got twisted 2 to 3 times in 2 years while playing . What should I do to avoid sprains further .. Like should I wear a compressor that holds ankle pretty well during practice or anything u can suggest ??!

@michellebuttars6738

5 жыл бұрын

Dhruv Vaghasiya they have another video where they showed a brace you could wear to go back to athletics. Its a lace up brace made by Ace