To everyone who is watching this after hurting their ankle, i hope you get well soon. I came here because I just woke up and tried to go down the stairs

@toneandtighten

3 жыл бұрын

I hope you get well soon too and this video helps!

@sweetpea1086

3 жыл бұрын

Thank you!

@bamalama9628

3 жыл бұрын

Thanks yo

@nikodemumtiti1182

3 жыл бұрын

Thank you

@jocelynwilliams4139

3 жыл бұрын

literally same

Super useful!!! - here's the stretches as mentioned. 1. Elevate - 10 - 20 minutes 2x per day 2. Cross Fiction Massage 3. Seated calf stretch - 3 x 20 second holds, 2-3x daily while sitting down and using an exercise band to pull your toes towards you 4. Ankle ABCs - Spell out the whole alphabet, 2-3x daily 5. Weight Shifts - 10-30x daily, increase as tolerated 6. Mini squats - 30 - 90x daily, increase as tolerated 7. Gastrocnemius stitch - 3 x 20 second holds, 3x daily 8. Heel Raises 3 sets of 10- 30 reps 9. Stair Stretch - stand on tip tope and use your calf muscles to drop low

@toneandtighten

4 жыл бұрын

Thanks so much for helping others out!

@clublulu399

3 жыл бұрын

Life safer. I’m about go to work on this sprained ankle of mine.

@prodbyaye8751

3 жыл бұрын

Thnx for writing the details but we still need the video help

@Sugarshane88

3 жыл бұрын

Running on the treadmill with loose shoes smh destroyed my ankle 😤

@prodbyaye8751

3 жыл бұрын

@@Sugarshane88 I destroyed my knee

Thank you for this info. My son has just sprained his ankle as he was playing soccer. Will start on these exercises shortly. Am hoping he heals at the earliest.

@RetroFootballFC

3 ай бұрын

Happened to me now lol

Super! Thank you! Rolled my ankle badly 8 days ago. Been doing small movements, but now this is a proper plan. Will do all these faithfully as keen to get back to normal. 👍

@toneandtighten

Жыл бұрын

You're so welcome! I hope they help!

@sethdonahue7452

Жыл бұрын

R u fully recovered

I sprained my ankle watching Allen Iverson highlights

@raphaky1105

3 жыл бұрын

Kyrie*

@TwoToneX

3 жыл бұрын

@@raphaky1105 yessir

@fahmidabrar4102

3 жыл бұрын

Good one😂

@byiri9993

3 жыл бұрын

💀 😂

@M-POWER777

Ай бұрын

I3 we talking about practice 😂😂😂

These exercises are brilliant and are really helping me. Thank you Jared for these and for all of the other videos and text you have put up here. I am also using some of the knee-related workouts now as I have trouble there too. Thank you also for all of the helpful details you put on here, such as the time stamps of where to find specific exercises, links to your related workouts and the recommended progressions, and for the links to locate helpful equipment. All of this is really helping in my case. I also hope that everyone else here who is hurting and trying to recover, will get well soon.

@toneandtighten

2 жыл бұрын

Thank you so much and you are welcome!

11:08 I have been recovering from right piriformis syndrome. 99% healed. Past right ankle sprain 2 yrs ago standing up from an office chair w discovery that my foot had fallen asleep. This current sprain 2 was ago almost identical. Stood up from sitting w crossed legs, immediately pronated right ankle and landed full wt (105 lbs) on it. Wrapped, iced, to ER in 6 hours, no fracture. Grade 1 low ankle sprain right side. Almost no swelling due to immediate RICE. PT started in 2 days, they decided to focus on piriformis not ankle, and did neck manipulation. Now I am left with painful neck strain, and have quit PT. Your protocol is much more what I needed/expected. Retired RN, good understanding of the physiology and extremely frustrated. I train multiple modalities at a good fitness facility 5 days/2 hours per neurologist tx plan for central sensitization. This could’ve been a case study in poor mgmt of recurring sprained ankle. Thank you for your program!!

Running downhill in the fall at Kennesaw Mountain. Stepped in a hole under some leaves and foot folded completely underneath my leg. 10 days ago now. Still some bruising and swelling present. Have been going with the active recovery method, and making good progress.

This video is absolutely amazing and life-changing. Thank you. I rolled my ankle hiking and kept using it for a few weeks, and got some tendon tears in my heel and underfoot. Do you have any suggested stretches specific to the foot? Again - thank you. Incredible.

Skateboarding baby hahah

@dougie4411

3 жыл бұрын

me too bro haha im trying to get back on my board

@austinsteiner5822

3 жыл бұрын

Same here mate. HAha.

@cbgnet

3 жыл бұрын

Same I broke my ankle 6 weeks ago it’s still not 100% better I’m mad

@dougie4411

3 жыл бұрын

@@cbgnet sheesh

@sidz368

3 жыл бұрын

Same sprained it 5 days ago.

Thanks so much Jared. I sprained my ankle yesterday and this video is so helpful. Love how you explained everything so clearly. U r brilliant 😊❤️

@toneandtighten

Жыл бұрын

You are welcome! So glad this was helpful!

@pammi100

Жыл бұрын

@@toneandtighten ❤️

@adityagardasgaming9622

2 ай бұрын

​@@pammi100what the current situation of your ankle sprain please tell

@pammi100

2 ай бұрын

Good thanks. 🙏

Muay Thai Sparring Landed on ankle after throwing a kick. Heard a pop and swelled up like a softball. Thank you for the tips you’re awesome!

@StonedApeAesthetics

Ай бұрын

Had exactly the same thing! Could’ve sworn it was broken but so glad it’s not!!!

How did you sprain your ankle? Leave a comment below and be sure to "LIKE" this video if the information helps you out. PHASE TWO ANKLE EXERCISES for strength and stability can be found right here: kzread.info/dash/bejne/ao2Al9GFYNPTpLA.html Hope it helps!

@Ramyapad19

4 жыл бұрын

I sprain my ankle by walking Thanks Ramya

@toneandtighten

4 жыл бұрын

@@Ramyapad19 Oh man! I'm sorry to hear that! I hope this video helps!

@Ivan_Glamdryng

4 жыл бұрын

Thank you for helping us! My wife has an almost chronic sprain on the inside of her left ankle. There are no broken bones(Thank You, God!) It just comes back with no apparent reason. She is already doing her ABC's and laying down toe points. Thank you once again.

@toneandtighten

4 жыл бұрын

@@Ivan_Glamdryng Sorry to hear about your wife, Dale! You'll have to check back in one week when I post my "Ankle Strength and Stability" video. Thanks for commenting!

@mysevendogs

4 жыл бұрын

I sprained my ankle in just the way you illustrated in your video. I was hiking on hilly, rocky terrain and twisted my left ankle. This was several years ago. It has never fully healed and swells up when I do yoga or simply take a long walk. Now, I need a long term solution and probably a soft brace like the one you showed. Thx

Thank you. So glad I found this. Was decompressing my lower back before work by hanging from a pull-up bar in the basement. Early morning and low blood pressure caused me to black out. Went down on my left foot which wobbled drastically, hitting first the inside ankle on the floor skinning it; then landing on the outside ankle. Clean break in the fibula 5 weeks ago. The break is healing beautifully but the foot is still hurting from the trauma. I will be 57 next week but have been a runner for decades.

@CGJR4

2 жыл бұрын

I was just reading through comments. My husband likes to decompress his back by hanging upside down once in a while also, so I can relate. I can’t imagine what you went through that sounds horrible… Blacking out falling on both sides of your ankle! Hopefully someone was home to help you. That sounds like a nightmare. I hope you’re healing well. I rolled my ankle playing badminton. I’m not as bad as you, but it still sucks not to be mobile, and not to be able to go outside for walks when the weather is finally getting better. I wish you the best with the healing of your fibula and foot!!

@CGJR4

2 жыл бұрын

I was just reading through comments. My husband likes to decompress his back but hanging upside down once in a while also, so I can relate. I can’t imagine what you went through that sounds horrible… Blacking out falling on both sides of your ankle! Hopefully someone was home to help you. That sounds like a nightmare. I hope you’re healing well. I rolled my ankle playing badminton. I’m not as bad as you, but it still sucks not to be mobile, and not to be able to go outside for walks when the weather is finally getting better. I wish you the best with the healing of your fibula and foot!!

@daviddouglasspeidel

Жыл бұрын

Ouch I’m sorry. I can relate to the low blood pressure black outs.

Very helpful, thanks I sprained my ankle at Easter time April 2020 while collecting up equipment after Junior (kids) Parkrun (volunteer marshal) and stepped into a blind pot hole covered by grass. I've always been a tad weak in the ankle areas suffering sprains since 1970s Anyway, I can do most things now like weight bearing, walking & running, but the problem I still get is intermittent pain when I rotate the ankle especially over to the lateral side and when ascending stairs, it catches me out sometimes. I've been doing gentle excercise and stretching movements on the legs and ankles including cross fibre friction massage and there seems to be improvement. And now I'm so much more aware and careful of where I'm stepping..

3 days ago I bought plane tickets to Arizona to do a Grand Canyon hike as well as Humphrey’s Peak. Yesterday I rolled my ankle helping my parents move. I have 5 weeks for this to heal!

Thank u great video!! I sprained my ankle coming down the last couple of stairs in my house with an inversion sprain! It’s been two weeks now and I have been doing some similar exercises but these are new and will do them also. Thanks again !!

@toneandtighten

3 жыл бұрын

You are welcome, Lisa! I hope they help in your recovery!

@partapsingh3550

Жыл бұрын

Same i also got my ankle sprained Its been 20 days still not fully recovered.. I think iys because i dont rest that much and proceed to do physical activities.. Can you guide me how to recover fully from this i will be so helpful for this lisa

I rolled my ankle in my rugby game this has helped improve the healing a lot thanks 🙏🏾

@toneandtighten

2 жыл бұрын

You are welcome, Boii Pulu! I am glad this helped and thanks for sharing!

Was walking Stepping down from the sidewalk I didn’t notice how deep the ground from the side walk because the street look even , but wasn’t to my surprise 🤦🏻‍♀️ thank God this beautiful elderly lady help me so much.. ❤

I’ve sprained my right ankle twice and now just sprained my left ankle and this video was very helpful for me

@toneandtighten

Жыл бұрын

So glad to hear!

@sethdonahue7452

Жыл бұрын

Hey i hope you get better soon but heres a list of tips. If u dont have a servere sprain the more you use it and walk with it and other stuff like that the faster you will feel better the only thing that can make not servere sprains worse is twisting them hard again but if u controllingly roll your ankle inwards while putting weight on it thay will actually stretch it out and help you with your range of motion you shouldnt use a brace at all times either if the sprain is not servere but what you can do is try jogging or even trying to run with a brace on to get the muscles really working again also ice may help the pain level but it will actually slow the healing down in the long run same with elevation thats true bc they both reduce swelling and the stuff inside the swelling will actually help it heal faster i could keep going but ill stop there lol if u have any questions ask me

Messed my ankle up pretty bad on my skateboard now I’m just sad 😢 trying to recover as quick as possible

@toneandtighten

3 жыл бұрын

Sorry to hear that! Good luck in your recovery!

@GregSkinner

3 жыл бұрын

same... wanna get back on my board

@redvelvet5374

3 жыл бұрын

How is it going?

@jesuschrist5580

3 жыл бұрын

@@redvelvet5374 oh man I totally recovered and progressed a lot more since I posted this comment appreciate it tho bro Fr

@matthewsnow6317

3 жыл бұрын

@@jesuschrist5580 Thanks for posting the follow up. Just sprained my ankle playing bball a few days ago, and my first thought was damn now I can't ball....but gave it some thought and figured the best thing I could do was focus on recovery and bouncing back better via smarter targeted treatments and new mental frameworks. Family members think I shouldn't be pushing myself in recovery, but part of this experience is getting to know our bodies, so when they warn me, it fuels my focus to prove them wrong...so it's cool to hear someone else has progressed even further after.

Thank you for this video. I stepped on someone’s foot while playing basketball about an hour ago. As i lay in pain all I could think about was when I tore my mcl and how I might not be able to do any fun activities for a while. Already started in some of the rehab tips here. Good luck to anyone who gets hurt. I wish you fast healing

@toneandtighten

2 жыл бұрын

You are welcome! I hope this helps in your recovery!

@messilion7048

2 жыл бұрын

That’s exactly what happend to me

@hamburger9931

2 жыл бұрын

Yo You good now or what If so how long did it take to heal

@georgediab7079

Жыл бұрын

what did you do

@simpz5428

Жыл бұрын

This the same exact thing I did to my ankle a few hours ago

I was doing a night run and had just finished and was doing my cool down and decided I wanted to do one last sprint and took a flying leap over the sidewalk and landed hard on my left ankle. Thanks for the resources! This is so well explained

@toneandtighten

8 ай бұрын

So sorry! I hope this helps in your recovery!

@lionelgrisbane-ud87

5 ай бұрын

Did you die?

You are the man I watched your video on Achilles stretches tried it I went from limping can’t jump to running and jumping thank you so much !!

@toneandtighten

11 ай бұрын

Glad I could help!

Thank you for your video. I sprained my right ankle a week ago and wanted to research to find out the best rehab exercises to promote faster healing. Yours is very informative and professional. I just began your suggested exercises today so hopefully my ankle will be good as new in a couple of weeks.

@toneandtighten

2 жыл бұрын

You are welcome! I hope you find this helpful and thank you for your kind comment!

@antonydpattam9791

Жыл бұрын

how is it now?

@Electivedrop

Жыл бұрын

Hey, how's your ankle now?

Was jogging and stepped in a pothole and rolled it over. Been icing and elevated over last 48 hrs. Getting a lot of relief. Albe to walk without limp, but still has moderate swelling. Getting there.Thank You so much. I will subscribe with big thumbs up

@toneandtighten

Жыл бұрын

I hope you have a quick recovery and thanks for your support!

So glad that I found your video. Experiencing very sore,arthritis pain in ankle.Would like to see a video of yours showing proper shoes for low arch/flat & wide feet and or inserts for legs that aren’t equal lengths. Thx for your expertise,sir!

@toneandtighten

Жыл бұрын

You are welcome! Happy to help!

Thank you! Some great exercises I've just tried out now . Ì had a sprained left ankle injury 4 days ago , so I'm adopting some of these simple techniques.

@toneandtighten

Жыл бұрын

You are welcome! I hope you find these exercises effective!

@preetirawat9457

Жыл бұрын

Hi..i also sprained my ankle 1 week ago...after 3 days i put my little weight on sprained ankle..now doc told me to rest for 1 week and come again..its second degree ankle sprain..i m worried will it heal in 1week tym??

Thank you for these tips! I rolled my left ankle playing basketball three days ago. I went up for a layup and came down wrong. I will start these exercises tomorrow

@toneandtighten

2 жыл бұрын

You are welcome, Gina! I hope you find these helpful in your recovery.

@typicalomar7373

10 ай бұрын

How long did it take to recover

Thank you for this! About a week ago, I sprained BOTH ankles at the same time. 🥴 I stepped in a hole while camping & twisted my left ankle. I caught myself, so it really didn’t even hurt & I didn’t think much of it. However, the next day, as I was stepping down from a dock, my left ankle gave out and when I tried to stop myself from falling, I twisted my right ankle! 🤦🏻‍♀️ I was wearing my baby in my wrap carrier, so I was very concerned about protecting him as I fell. Now my left ankle feels mostly better, just a little tender. My right ankle still hurts very badly, though. 😖 I’m so frustrated because I was very strong before my pregnancy, but the pregnancy and delivery was so difficult, both my baby and I almost died, and I haven’t been the same since. I usually take my baby on a walk every morning while wearing him, but now I’m afraid I’ll fall with him again. 😩 I did get an EzyRoller so that I can still take him out without putting too much weight on my ankles and that seems to be working, but I’m sick of not being able to do everything I want to do.

@Rohan-st8lm

Жыл бұрын

You're so unlucky man speedy recovery to you soon.

@renil18

Жыл бұрын

Get well soon. You will be alright👍

@lachyboymitchell5182

Жыл бұрын

Wow I pray you got better

@khadhijaaden5781

Жыл бұрын

I am not

@nargisbbyounis

Жыл бұрын

How are you now? I feel your pain. I’ve hurt both my ankles too from simply walking a lot faster. Obviously I’m not as conditioned as I thought I was. Have had lots of foot related problems previously. Three days in, the school run is pretty difficult 😞

walking into a hole hidden in the grass (wearing platform tevas) - two weeks have passed so far. its getting better. ill check out more videos in the descriptionbelow! also just got the brace you suggested!!!

I sprained mine by falling down my stairs. On my way to work. Then drove to work (sobbed the whole way. Think of Ellie sattler running with the flashlight dragging behind her as me getting to my car) worked all day on my feet then got it checked out… for everyone to say I was faking. Trust me I wish I was it hurts

@joellu8202

Ай бұрын

why is this funny to me

@raemagillam4369

Ай бұрын

@@joellu8202 it’s alright it’s funny now and I laugh about it but when it happened it was not 😭

I was walking a trail in a forest looking for a spot to fish near a river, when the unthinkable... Oh my did it ever hurt! I can still feel the pain today. 7 months later it is not completely healed, because I never got it properly looked after. Thank you for your advice I will definitely apply it.

@toneandtighten

3 жыл бұрын

Sorry to hear that! I hope this video helps in your recovery!

Excellent, comprehensive information and tips. Greatly appreciate it. I'm laid out on my bed with a sprained ankle as I watch and take notes.

@MyrnaDeJesus

3 жыл бұрын

PS I sprained it when walking down a dark street, seems to me that there was gravel on the ground that I didn't see and it tripped my stride. 😓 It was a very scary experience.

@toneandtighten

3 жыл бұрын

I am sorry to hear about your injury! Good luck in your recovery and I hope this helps!

@sethdonahue7452

3 жыл бұрын

I hope you get better soon btw the fastest way to heal it is to walk on it without a brace right away run 3 days after the injury and do Mobility exercises

I recently missed a step and sprained my right ankle, went to an Ortho after that, doc said mine was ATFL level 3 😢 w some blood clot. Bruise and swollen pretty bad. Said may take 6 weeks to recover. Advise to do R.I.C.E. Still can walk but limping. Glad i came across this video. Will use this exercise to strengthen the muscle, so I can walk proper again.

@toneandtighten

Жыл бұрын

I hope you find it helpful!

Got tackled in soccer and sprained to the point I thought it was broken. Was probably the most painful sprain I've ever had (probably had a dozen of them in my soccer career). Happened almost two months ago and it's still slightly swollen and the most pain I have now while walking is on the top, where my ankle meets the top of my foot. So I sometimes need to walk sideways to limit the pain. I've done PT and am icing my foot, although not nearly as much as I should. I will follow your advice here and hopefully it gets better! I'm not good at sitting on my bum. Thanks!

@toneandtighten

Жыл бұрын

I hope it helps you out!

Thank you for the very helpful video! This is my fourth ankle sprain, so I hope to continue these exercises until for the rest of my life and cross fingers it doesn't happen again!!

@toneandtighten

2 жыл бұрын

You are welcome, Rachel! I hope this video helps in your recovery.

Thank you Jared for the tips and the exercises. I sprained my ankle 2 weeks back so now I'm off the braces and needed this video for the exercises. Will start them from tomorrow.

@toneandtighten

4 жыл бұрын

Oh this should be perfect for you, Averyl! Hope it helps you out!

Finally someone that knows what there talking about !

Thankyou doctor!

Sprained it last Monday and it feels like it’s been forever. I was changing clothes and slipped on a dog toy I didn’t see. Wasn’t even doing anything fun 😂 grateful for this video, I’m dying to get back to my regular fitness routine 🤘🏼

@toneandtighten

3 жыл бұрын

Oh man! What bad luck! Good luck in your recovery!

@emnacheikh5445

3 жыл бұрын

How long it lasted ?

@adrinag4274

3 жыл бұрын

Are you okay now? How long it took you to recover fully? Asking because i am in shoes now💔

@im_so_bored3896

2 жыл бұрын

@@toneandtighten can I do these exercises if it hurts to rotate the ankle. For the abcs part I mean. Even massaging hurts. I'm. One week in no fracture as confirmed by xrays.

@chrxsv

Жыл бұрын

@@im_so_bored3896 did your injury heal?

Missed a couple steps when walking down my stairs. Fell directly on right foot and it turned inward, was instantly super swollen. Went to urgent care, it wasn't broken, just a bad sprain, but this was 2 weeks ago. Will definitely be trying these exercises because I'm ready to get back to my normal routine lol. Thanks for this vid, very helpful!

@toneandtighten

3 жыл бұрын

I am sorry to hear about your injury! I hope this helps and good luck in your recovery!

@heartofgod4u

3 жыл бұрын

@@toneandtighten thanks so much. I did have a couple of questions for you though, if you don't mind...my right ankle feels super tight and stiff, is that probably from it being rested and not fully used for so long? My foot also "pops" in different areas when weight is put on it, it doesn't hurt when that happens, but I was wondering if that is a norm also? This is my 1st sprain, so I'm learning as I go. Also, one more question, when is it safe to drive again...with it being my right foot I've avoided even trying the past 2 weeks and was curious. Thanks in advance!

@yellowdaisy1305

2 жыл бұрын

SAME!!! 😭😭😭😭

@marklittler784

2 жыл бұрын

Yeah I'm learning how important it is to keep the floors clear of anything you could trip on and being extra careful and light footed on uneven ground.

@jellycube898

2 жыл бұрын

omg I also had to go to A and E to check if mine was broken

Rolled my ankle im the skatepark. Picked up scootering as a shared hobby with my kids. 42y old in the skate park… but I can’t wait to recover and hop on the scooter again.

1 week ago. I think I strained it (not as bad less swelling. I was doing ice skating rotation jumps (off ice)... and rolled it just a little. No bruising just a little inflammation. I have a competition in March. Soo, I gotta get this sucker strong and fast. I have my brace and will start working through your regimen! Thank you!!

Thank you this helped I sprained my ankle a week ago during soccer practice there is still some swelling but it’s very minimal. I’m just trying to get it to heel faster because I’m tired of not doing anything and using crutches

@Crazyshorts619

2 жыл бұрын

Same

@eetuvierinen4134

2 жыл бұрын

Same

@treble1200

2 жыл бұрын

Same but did it while at my sons soccer practice. Full sprint, foot fell into a small hole in the ground. Ugh 🤷🏽‍♂️

@YoshiSoccerDude

2 жыл бұрын

same

@serrgio006

2 жыл бұрын

I hate it feel useless and sad I’ve also been eating bad I was going to the gym and damn I hate this but it’ll get better

Um it’s been about 10 minutes since I sprained it

@iman5873

3 жыл бұрын

Me too rn 😅 How's you ankle doing after almost a month?

@cardinalsboi1132

3 жыл бұрын

@@iman5873 bro I have a soccer game tomorrow and I rolled my ankle lol

@thapsycho430

3 жыл бұрын

@@iman5873 how's your ankle doing after a week? XD I've fked mine up 2 days ago

@iman5873

3 жыл бұрын

@@thapsycho430 ouch sorry to read that! Hope you'll get well soon 🍀 Mine is doing surprisingly fine, it's still a weird shade of blue but not swollen and it doesn't hurt at all unless touched in wrong ways. Thanks to the suggestions in these videos I can already walk and dance normally, I just precautionally avoid jumping and running, I daily use ice and do some of the suggested rehab movements and instead of putting bandages I'm wearing stiff tight boots (like Dc Marteen's) to avoid accidentally re-spraining it since it's still weaker than the other So if you're not an athlete who needs to immediately do serious stuff you'll be fine and can live almost normally even after week, just take care Let's see how long it will take to have it back to its best shape... Thanks for asking: thanks to your notification I can review the video's instructions and actually follow more of the useful suggestions

@tanvirbinlokman8576

3 жыл бұрын

@@cardinalsboi1132 bruh... me too...i was doing training and my leg is sprained....so awfull.

Thanks so much transportation is not so great as far as lyft and uber ill be doing this today thanks 🙏🏽 Im going through a Bosworth injury and its tuff. Thank you for the enlightenment ill be doing this until healed

@toneandtighten

Жыл бұрын

You are welcome and I hope it helps!

Thanks man I rolled my ankle a week ago imma start using these exercises now

@toneandtighten

4 ай бұрын

Best of luck!

I was first watching your ankle sprain strength exercise video which helped a little but this is working better, I should've not tried to make it stronger rather stretch it instead. Thanks!

@toneandtighten

3 жыл бұрын

You are welcome, Shabd! I am glad this video was helpful for you!

Thank you! My ankle healed immediately after doing this

@toneandtighten

Жыл бұрын

You're so welcome!

As usual, your videos are super helpful. I beat my PR on a 10k last sunday, but I also kind of hurt my ankle so I need to get more serious in ankle strenghtenimg now

@toneandtighten

Ай бұрын

Thanks so much!

This is very helpful. Thank you. ❤❤

@toneandtighten

8 ай бұрын

You're so welcome!

I Really needed this. Its been almost 4 weeks now since I rolled mines doing my usual run. I'm ready to start back walking and running again 😫😭 thank you for this! 🙏🏿

@toneandtighten

3 жыл бұрын

You are welcome! I hope it helps and good luck in your recovery!

@jinxedofficial9930

2 жыл бұрын

icantmove

@zeldanorth8890

2 жыл бұрын

how long did it take to walk?

@keyvenramos1

2 жыл бұрын

@@zeldanorth8890 for me 4 days

@mayapealer3339

Жыл бұрын

When do you start these? Can you do a week after injury if it’s still swollen? Have been walking on it but not running and still a little painful

Twisted my ankle, swallow up like a balloon! Very painful it's been about 4 weeks. Swelling is down but it still is painful. I miss running 🏃 😔

@harbouliyoussef6046

2 жыл бұрын

The same

@enochduah3066

2 жыл бұрын

How to never get it because I got 2 years just on my left ankle

@user-rx9di9lg1q

Жыл бұрын

After one month I still feel the pain when I torch it in the specific angle but I can walk and do a lil run w/o pain, does anybody know what to do with it

@jaydenlee6573

Жыл бұрын

How long did it take to get back to normal?

i missed a step aghhh! this was so helpful i’ve been on my ass for 4 days now and i can’t take this anymore, i’ve been massaging and it helped my foot not feel like it was asleep but i want to walk soooo bad so thank you!

Thanks very much for this exercise.

@toneandtighten

6 күн бұрын

You bet! I hope it helps!

Broke my ankle when I was playing basketball

@minisurfbanana

3 жыл бұрын

😭😭😭

@sanatanisher4639

3 жыл бұрын

But i has only ankle sprain during basketball

@loxiasdes7095

3 жыл бұрын

What did you do for recovery

@Yadiersantos

3 жыл бұрын

Just happened to me now 😭

@andyvenegas6941

3 жыл бұрын

Same

I literally have a bad ankle an it always happens when I’m happy and having a great day! smh I’m 5 weeks in but I felt like I could save the trip to the physical therapist and this video is such a life saver!! I thought I was going to need a new ankle honestly lol

@toneandtighten

3 жыл бұрын

Thank you, Kiera! I am glad you found this video helpful.

@ryanwilson7241

2 жыл бұрын

Kiera did this video end up helping your ankle?

Thank you

Went up for an open rebound playing 🏀 and came down on a guy’s foot.. 10 days later went to block a guy’s open layup and he stopped in his tracks, tried to stop myself and twisted it on another foot AGAIN. It’s been 11+ days now hoping to be back at it soon 🙏🏼

I sprained my ankle pretty bad at a soccer scrimmage about 2 weeks ago. At that point the season wasn’t started but since then I have missed about 3-4 games and I really want to get back on the field as fast as I can. So I really hope this helps!

@toneandtighten

2 жыл бұрын

I hope it helps you too, sunset08! Good luck!

@mosquito9335

Жыл бұрын

How much time did it take for you ? Its been almost 6 weeks for me and the pain still hasnt fully gone

@dagoatdavid7

Жыл бұрын

@@mosquito9335 how about now?

@mosquito9335

Жыл бұрын

@@dagoatdavid7 still only 80% recovered Cannot move it in all directions till now . Hurts with some movements too

@emilyray2246

11 ай бұрын

Hi, I also play soccer and injured my ankle too. I thought it was a sprain at first but then we wen to a doctor and got an X-ray. It turned out a tiny part of the bone was chipped. Then I went to a fracture doctor over a week later and he said it all healed and now I just have to strengthen the ankle muscles again to walk. My ankle and calf muscle weekend a ton from being in a air cast for 10 days. Currently can’t walk rn but working on it. There’s a 2 week break in the season coming up next week so I’ll be back after the break. Thank for for the break so I only miss 3 games

Hey Jared, I have rolled, sprained and injured my ankles so much over the years that I just go back to my PT exercises instead of going to the doctor. More recently I almost decided to see a doctor when I had an eversion ankle sprain that would not heal properly. I was getting out of my car too quickly, the driveway was uneven, the property still had wet leaves all over the ground and I believe that I stretched my toes too far up toward my knee. The pain is gone now, but I am always looking for new ways to strengthen my ankles. I am wondering if there is a correlation between muscle imbalances in the legs and ankle injuries. I also have muscle imbalances in both legs, every time I exercise not only my ankles, but also my legs, that my ankles seem to feel stronger.

Slipped on tile I had been watching out for all week on vacation. My ankle did not roll it just over stretched in a forward motion and I was hobbling to and from our dinner table. 8 days later we got back to the states and my podiatrist x-rayed it. There is a fuzzy area at the top area but overall doesn't look broken. Have to wait 2 more weeks for PT but last Monday I found out my Chiropractor was billing out on my 30 PT visits beyond his 30 Chiro Alternate Care visits, FURIOUS! Can't do PT now until January so I will be working on these once my time for waiting is up, err. The Air Cast hurts my foot more than the ankle itself but that is what my podiatrist wants, so I will follow instructions begrudgingly. Thanks for videos!

Best information so far thx🌍💪👍👍👍😊

@toneandtighten

Жыл бұрын

Glad it was helpful!

Fell down while drunk, sprained my ankle. Or lightly injured it. Doesn’t feel THAT bad, and I’m feeling like it will heal in a couple days. I can move it and massage it so that’s good. Currently moving it around super slowly to test the waters of it, and it doesn’t feel that bad.

@lourdesvelasquez5196

2 жыл бұрын

Me too lmao! It’s my second day and I tried to walk but it still hurts. How long did it take for you to start walking?

@Z-A-C

2 жыл бұрын

@@lourdesvelasquez5196 took me 6 days to walk on it without an ankle brace. Just use crutches, and keep an ankle brace on it at all times unless you need to shower or something

@lourdesvelasquez5196

2 жыл бұрын

@@Z-A-C when you started walking, we’re you walking a little normal or it still hurt and had to limp?

@Z-A-C

2 жыл бұрын

@@lourdesvelasquez5196 I had to limp, after 2 weeks i was able to walk on it completely normally again. But it still hurts to do certain things 2 months later, if I ever happen to twist my ankle it’ll hurt for a minute. like I still gotta take off my shoe carefully so I don’t twist it. It’s not that bad tho. Just wait a couple of weeks and you shouldn’t have much trouble after that.

@antonydpattam9791

Жыл бұрын

@@Z-A-C how is it now?

sprained my ankle within 30 minutes of watching Connor McGregor do it in his most recent fight 😂

@toneandtighten

2 жыл бұрын

Ha ha, oops! Good luck in your recovery!

@ryanwilson7241

2 жыл бұрын

Has this ended up helping at all?

Skateboarding. Rolled it again. I think rolling it so many times has given me weak ankles and I need a way to prevent rolling my ankle so much in the future

@toneandtighten

9 ай бұрын

I hope you recover quickly!

@wendaltvedt4673

11 күн бұрын

how is it now

Great video sir, thank you! Another thing that helped me was infrared heat lamps.

@toneandtighten

Жыл бұрын

Excellent!

I sprained my ankle: first a back story, my mom had rona so I am stuck at home for the next 10 days and I had a lot of energy so I went and started running around with my dog and I forgot we hade a little hole my dog dug and my right ankle fell in it and I fell down and my dog thought I was still playing so he came over and start trying to play again. I’m about 5 days into rehab and I just want to go run around but every time I think the more I play the longer it will be till I start football again.

It’s going to be okay guys! Stay Strong!!

Sprained my ankle last friday, no bruising and no big swelling besides a little this morning, when would you start rehabbing it? I can walk, but i have a little nagging pain doing so, and can't really differ pain from stifness. Godspeed to everyone recovering from this.

@doobieatenara7649

21 күн бұрын

This has just happened to me yesterday. I am not doing anything but just massaging my ankle. How is your recovery? I am curious if yours healed fast.

@philipscarstens

19 күн бұрын

@@doobieatenara7649 I started doing ankle circles, ABC's, stretches and heel raises 3x a day about a week ago, i can still feel a little bit of pain, but it's getting better everyday, but still being cautious about returning to my sports. Hope you're recovering well!

Thanks for this. Sprained my left foot going for a rebound 🏀 and landed on a teammates foot.

@toneandtighten

7 ай бұрын

You are welcome! I hope this helps in your recovery!

Hey thanks a lot for these helpful exercises. I will definitely try them out. I sprained my ankle after I tried to practice my boxing exercise at home without doing any warmup! Note - I've sprained my right ankle now, and earlier I had sprained my left one, which took about 1 and half weeks to heal.

@toneandtighten

Жыл бұрын

You are welcome and good luck in your recovery!

@thegameseriesop1300

Жыл бұрын

@@toneandtighten Man thanks a lot for these exercises, they really worked like a Charm. My ankle is perfect now and I'm ready to take on high level exercises.

@dasilvasantos4340

Жыл бұрын

So after 10 days you can return to your sport without worries?

Going down dimly lit stairwell, thought I'd reached the landing but in reality still had 2 steps left (my depth perception and night vision are pretty lacking so that didn't help either) and instead of landing on my feet I landed on my right ankle. It was a wonderful experience 🙃 Life lessons aside, How long after sprainning an ankle should you wait to start rehab exercises?

@twizzycoutinho1130

3 ай бұрын

Same😅

@Amy-ds1gp

2 ай бұрын

Same, how was it for you?

Thank so much .I like your procedure.its simple .l like it.

@toneandtighten

Жыл бұрын

My pleasure!

Very helpful - thank you!😊

@toneandtighten

5 ай бұрын

You're so welcome!

I sprained my ankle by pulling my ankle ligaments towards myself. It was a very loud crack that was pleasure

yup definitely came here for some tips. it recently happened yesterday. I was doing a flip and landed wrong 😭 thanks for the advice..liked and subscribed 😊

@toneandtighten

4 жыл бұрын

Oh man! Sorry to hear that, Garrick Jordan! I hope this helps!

Hi there, thanks heaps for the video, a brutal soccer shot got me in the ankle!

@toneandtighten

Жыл бұрын

You are welcome! I hope it helps!

I sprained my ankle during my basketball game last 2 weeks ago, a week after my injury, I had a 10km run in which I finished gracefully. Right now, I feel pain whenever I stretched my feet to the maximum angle. I'll try to do this for my rehab, means no work for 2-4 weeks.

Sprained my ankle during a beep test at gym class. I stopped at level one because it hurt soo bad.

Hi Thank you for this video very informative. I do have a question I was able to do all of the exercises with a bit of discomfort but ok. The only one I found painful is the heel raise. Do you have any suggestions? Thank you 😁

That was excellent. I just busted my ancle yesterday skiing. This was very useful.

@toneandtighten

Жыл бұрын

Glad it helped!

I recently fell on New Years 2023 just happened few days ago I've been keeping elevated n trying to stretch as best as possible

It's been 3 weeks since my sprain and I still have swelling. Does these techniques help me recover faster? I sprained my ankle while playing badminton.

@MrSuperabhinav

3 жыл бұрын

Yeah it's normal upto 8 weeks in my experience

@susamabiswas1384

3 жыл бұрын

God me too! Sprained while playing badminton. It HURTS!!

@sudhanandakumar7413

3 жыл бұрын

Same here. While playing batmindon yesterday

@hiran4935

3 жыл бұрын

@@susamabiswas1384 Same during badminton

It seems to swell up again after I do some of these, should I continue to ice it? Its been about 2 weeks since the sprain, and it doesn’t hurt too bad when I do the exercises, just that its still swollen

I sparin my ankle when I was walking home. And I am taking it easy at the moment

@sethdonahue7452

Жыл бұрын

Do u have any recovery questions?

I am a head coach at a JUCO, and we have athletes who sprained ankles

every person here: "yeah, just sprained my ankle" me: *writes a fic and needs the information"

@shesosweet2781

3 жыл бұрын

How’s the book going?

@denisiyaden1231

3 жыл бұрын

almost done ☺️

@shesosweet2781

3 жыл бұрын

@@denisiyaden1231 alright, share the link when you’re done please.

at what time after injury is it safe to start moving? bad sprain here, home for a month now and still unstable walking with pain, bad swelling, and lots of pain during ligament massage. doing r.i.c.e. since day 1..should i get an mri?

@jehdyyahdbfjd

2 жыл бұрын

last year in august i got multiple sprains and cracked the growth plate in my left ankle, but after about 2 or 3 weeks i was able to walk with minimal pain (not that i should have been doing so i just wanted to see if i could) but if it’s still that bad after an entire month than go see a doctor/get an mri. I’m not an expert i’m just talking from personal experiences. by the way it did take another 2 and a half months for me to be able to go back to light activity like jogging because i wasn’t really supposed to try and walk, i just wanted to test it. it hurt a little bit so i just decided to stay on the crutches until i was fully cleared by my doctor.

I’d first started having a sprained ankle 6 1/2 years ago when I was playing basketball with my cousin and couple of his friends, next thing I know after we both were coming from basketball to my aunt’s house, next thing I know I started moving my right ankle inwards and it hurt like hell! Since then, I’ve had that done to me once in a while. It’s been a pain in the ass!!! Lol I’m glad that I found this video, thanks for the tips! This really helps

I’ve been dealing with this sprained ankle for 2 years I always get pain once I start working again gonna start doing this

It starts at 2:43 please when u do a similar video keep in mind that the viewer is actually in so much pain and just waiting to know what to do

@elf9333

3 жыл бұрын

bruh if ur in that much pain u cant wait 3 minutes y tf u looking at a yt vid? go to the hospital lol

@zaynabshaalan3430

3 жыл бұрын

baimor_pk I eventually did

@corrxtions2194

3 жыл бұрын

Zaynab Shaalan break anything ? If not what did they give you

@zaynabshaalan3430

3 жыл бұрын

CadenOnPluto i went after two days to the ER cause it got unbearable we did an xray it wasn’t clear cause there was so much swelling they gave me painkillers and nsaids and they gave me option to either put on a cast or buy a specific shoes so i went with the shoes but that was pretty expensive and the orthopedic later on said the cast was a better choice. then after 3 days i went to the orthopedic he gave me stronger nsaids and painkillers and a gel and after 3 weeks when the swelling decreased i had to do an mri where a mild bone injury was seen and 3 ligaments were still injured (this was 3 weeks after) and now after almost 5 weeks i get to start wearing normal shoes and at 6 weeks i can start working out again. My case was pretty severe you don’t necessarily have to go through what i did but don’t ignore it and surely don’t press or walk on it.

@zaynabshaalan3430

3 жыл бұрын

CadenOnPluto yeah i still need to do 5 physiotherapy sessions in the coming 2 weeks

skipped a step and fell and twisted my ankle😍.

@toneandtighten

3 жыл бұрын

Oh man! Good luck in your recovery!

@ummmmno411

3 жыл бұрын

Lol same I was walking down the stairs in the dark to get my dinner, missed 4 steps and sprained my ankle 😭

@ardinensengiyumva6194

3 жыл бұрын

@@ummmmno411 damn💀4 whole steps? I’m supposed you ain’t break it

@ummmmno411

3 жыл бұрын

@@ardinensengiyumva6194 lol it was more the way I fell not so much the height. I smashed it really hard and then sat on it 🤦🏻‍♀️

@pragyajyotisingh3584

3 жыл бұрын

Same here

I sprained my ankle and upper muscle of my leg as I fell from my bike as when driving today in rain as the drum breaks jammed and god saved me today as it was only a minor injury but if a car is coming from behind or at the crossing that I fell on i would not be writing this today. Mighty Lord is the one who saved me today and I am really thankful to him. God should bless everyone one. Amen🥺

@toneandtighten

Жыл бұрын

Oh gosh, sorry to hear that but I am glad you are okay! Good luck in your recovery!

Great, thank you!!🎉

@toneandtighten

3 ай бұрын

Welcome!

I sprain my ankle making a KZread 😭

@toneandtighten

3 жыл бұрын

Oops! Good luck in your recovery!

@jamesliew738

3 жыл бұрын

Hey Howieazy

@chozenhawk2883

3 жыл бұрын

haha big fan of yours Howieazy

@divyan12341x

2 жыл бұрын

I sprained while playing badminton

@Zeldom_ptk

2 жыл бұрын

Damn you too?

Everyone has like normal stories, but I was excersizing as I jumped and landed on it.

@toneandtighten

3 жыл бұрын

Oh man, sorry to hear that! Good luck in your recovery!

I am doing these exercises because .... Yesterday i went to a trampoline park and i climbed a big wall ,and ran down to be able to jump over another wall but there were two girls coming and somehow i had to stop but when i stopped i fell and twisted my ankle, and could barely even move but the workers there got me ice and i came home and rested it . But good news is now i can walk alright and my ankle is swollen:( Hopefully these exercises will help me to heal quickly!!

Ankle injury story: While playing football (soccer) I attempted to block a incoming shot with inside of my right foot (standard passing position) since the shot was close to the ground. It was a strong, fast shot, I did not have my foot planted firmly as I hoped. Shot hit the inside of my foot right around/below my big toe. The impact of the shot forced my foot/ankle out to the right. Had to come off that game as I could not put weight down on it. This happened about 2 weeks ago, feels much better but still recovering as there is some lingering discomfort in certain positions.

@-notmeddy1167

15 күн бұрын

Did you ever go to the doctor and figure out what it was. Did it ever heal completely I had something similar happen to me and I haven't recovered. Please let me know what exercises you did

@guevara22892

6 күн бұрын

@@-notmeddy1167 Hey! Update as this was about 6 months ago. I have made a full recovery. I had a grade 1 sprain. Ligaments deff stretched on this one. When I would try and move my ankle around, I could feel how stretched my ligaments were. It felt as if a tight rubber band was stretched out of it's natural shape. Took me about 4 weeks to get back to a certain level of activity. As far as exercises, in a seated position, I used a resistance band under my foot and held it with both hands close to my torso. While my foot was extended, I would slowly move my ankle in all directions while applying resistance from the band. I'd do this 3 times a day for a few minutes or as much as I can take. Eventually I regained mobility and strength back. Since then, I've incorporated some strength training to help make my ankle stronger. Nothing crazy, just bought stronger bands with more resistance. Hope this helps and I hope you can make a full recovery! Also ice, elevation, and plenty of rest. You can't rush this process.