[RECOVER FASTER!] How To Treat Your Ankle Sprain At Home!

簡介：

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. ======================================= ➡️ LINK TO JARED’S STRETCH OUT STRAP: ➡️ LINK TO JARED’S RESISTANCE BANDS/LOOPS: ➡️ LINK TO JARED’S RESISTANCE BAND SET: ======================================= ⭐️ 4 MORE VIDEOS YOU NEED TO CHECK OUT FOR YOUR ANKLE: 🔥 HOW TO IMPROVE ANKLE MOBILITY: 🔥 FIX POSTERIOR TIBIALIS TENDONITIS: 🔥 INCREASE ANKLE MOBILITY AND FLEXIBILITY: 🔥 BEST EXERCISES TO STRENGTHEN YOUR ANKLES: ======================================= 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! 👍🏼 If you did like this video, hit the THUMBS UP button to LIKE this video above. That helps more people to find it here on YouTube so thanks so much for doing that! ✅ Finally, if you haven’t SUBSCRIBED to Tone and Tighten yet I would love to see you back here for more videos in the future! Hit the SUBSCRIBE BUTTON above and be sure you hit that little “bell” to get notified of a new T&T video the moment it goes out. ======================================= OTHER GREAT VIDEOS YOU MIGHT ENJOY: ANKLE SPRAIN REHAB: ANKLE STABILITY EXERCISES: ======================================= 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.