Hey everybody, it’s jo, and today i’m gonna show you some stretches and exercises for a lateral ankle sprain. Let’s get started. The first thing you’re gonna do is stretch out your calf muscle. So you can take a strap. You can use a dog leash. You can use a belt, or you can use a large towel. Whatever you have handy. But what you want to do is make sure and wrap it around the ball of your foot. You don’t want it on your toes, and you don’t.
Want it down in the arch of your foot because you don’t want it coming back and smacking you, but you want to get a nice stretch. So just wrap it around the ball of the foot there. Relax your foot, don’t try and actively move it, and just pull with the strap towards you until you feel a nice stretch in the back calf area right there. And hold that stretch for about 30 seconds. Relax. And do that 3 times. So just get that nice stretch in there. After you stretch it out a little bit, then grab a resistive band and if you want to,.
Grab a foam roller so you can prop your foot up. if you don’t have a roller, that’s fine. You can wrap up a big towel, but you want to have it so your heel is hanging off so you can have some good movement in your ankle. Again, make sure that you put the band around the ball of your foot because you don’t want it coming back and smacking you in the face. But you want to be able to get some good movement in there. Just wrapping around there and then slowly. See how it rolls off a little bit. Happens to everybody. Slowly push down, and.
Then slowly come back up. so really trying to control this movement. and if you feel like your ankle’s doing like this, which it might if you have that sprain, then take off some of the resistance cause you want to be able to control that foot coming down and then coming back up. And try and get that full motion if you can. Now if this is painful, then don’t use the band and just do the motion cause your ankle might not be ready for the resistive band yet. So just start off with about 10 of those, if those are easy then.
You can work your way up from there. so now, put a little knot in the band so you have a loop. Make sure it’s tight so it doesn’t pop out on you. This time, you’re gonna use your other foot kind of as an anchor. Put it underneath and prop your other one up and over. Now you’re gonna do an inversion movement coming this way, so you want the knot to be on the opposite side. So I’m gonna put it here, and I’m gonna wrap that band around the other foot as an anchor and then pull in towards me. Now try and keep your whole.
Leg still. you don’t want to be doing this, but you really want that movement at the ankle. Now you can also have somebody bold on to the band, but if your by yourself for a little bit and you want to do those exercises, that’s how you do it. You anchor it around that way. Now to get the eversion, you change the placement of the knot to the inside cause now you’re gonna do the eversion that way. And then anchor it around the other foot like that. And then come out and back in. Again try and keep the top part of the leg fairly straight. It’s.
Not this. but getting that movement at the ankle. alright, the next exercises are gonna be standing up. Now I’m gonna do a standing calf stretch. So bring the foot back that you want to stretch. Keep your foot facing forward, and keep your heel down. Make sure you have something nice and sturdy to hold on to like a chair or a counter top. Keep that heel down, and bend this knee forward until you feel a stretch in the back of the leg right there. Come forward, hold that stretch for about 30 seconds, come back and do 3 of.
Those. make sure that heel is down. if it comes up, you’re not gonna get that stretch. So make sure it’s down and get a nice big stretch there. Then you’re gonna come up. Put your feet about shoulder width apart, and you’re gonna do a heel raise. So just bring your heels up off the ground and slowly coming back down. Make sure you’ve got something sturdy to hold on to for balance, just in case you need it, but again make sure you’re coming down nice and slow. Working those muscles in both directions. Coming up and coming back.
Ankle Sprain Fix and Prevention IMPROVES SQUAT TOO
What’s up, guys? jeff cavaliere, athleanx . Today we’re going to talk about the ankle and how it could be preventing you from having normal biomechanics to do big exercises. Things like the squat and the deadlift because you know, you try to get down into a squat or a deadlift and all of a sudden your heels pop off the ground or you feel pinching in the front of your ankle, or you just feel tightness that doesn’t allow you to get any lower.
Those can cause problems and we know that since this is a kinetic chain, the problems move up into the knee, or up into the hip and we dont want that. This is particularly useful if you are a chronic ankle sprainer; someone who’s sprained their ankle before or maybe you just had an ankle sprain recently. What I’m going to show you here today is going to help you actually get more movement. So what we do is, we look here at the ankle and we have to understand what we’re trying.
To fix in the first place. i’m not talking about tightness felt on the backside here in your calf region when you try to go down into a squat. If that’s just muscle related we can work on that through stretching. What I’m talking about is that pinching feel, or that tightness feel, or that jamming feel that you feel in the front of your ankle. You can kind of identify if because it’s the part that moves on the fixed bones here and it’s somewhat positioned in between the two.
Bumps on the side of your ankle that you can feel. Those two big bumps are the fibula and the tibia, what they call the malleoli. We know that this thing moves right in the middle of those. It has to be able to movie backward. It kind of hides inside and behind the tibia as it moves up and that’s what gets us into dorsiflexion. As we lower down you need to be able to get dorsiflexion to get your heel on the ground.
If you’re a chronic ankle sprainer, what happens is two things. number one: you either lose the ability to have this move in this joint; it doesn’t go backward enough and we can fix that in two ways like I’m going to show you. Or what happens is the fibular head, because of all the sprains, actually gets moved forward too much. It gets in the way. So you can see that if this bone right there gets jammed forward a little bit too much then it’s going to get in the way of this moving freely. So.
It’s going to kind of jam into it. you could do this two different ways. Firstly, you can try to bring the tibia forward on a fixed lower joint. If you do what I’m showing you here, you place the band around the back of your tibia, clearly higher up above this area here above the ankle, 24 above the ankle you anchor it behind and you step away. Now when stepping away, the force is that it wants to pull your tibia forward.
We know if we bring the tibia forward, that’s actually making the joint in relation to it go backward, which is where we want it to go back. So you get into this position, the band is pulling you forward and now you just lunge yourself down and all you’re focusing on doing is driving your knee forward here like this driving forward to get more into dorsiflexion. You just keep working on that and you’ll feel that it loosens up. Maybe do it about eight.
To ten times. you step out, get out of the band and you’ll notice right away you should have more freedom of motion here to be able to go lower and still keep your heel on the ground. The other way to attack this is to go after the sub patellar joint itself. So you can see now I turn around and I go the other direction and I really want to make sure that the band is low enough on my foot. So see as I place this band, I’m going below my ankle joint. I’m going right here on the skeleton, down here. Then I step away and.