Ankle Sprain Fix and Prevention (IMPROVES SQUAT TOO)
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Date: 2022-04-22
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Comments and reviews: 10
WhatWouldHouseDo
Never sprained my ankle, but I have an anterolateral impingement that has been buggingme on and off for over 20 years. Nobody diagnosed it; I saw sports med, my GP, and an ER doc, and my GP ascribed it to osteoarthritis, despite the symptom presentation and pattern not matching. I always thought it was some ind of impingement, but It wasn't until started at massage therapy college that one of my instructors verified it because he has the exact same thing and had an MRI. I'll be 100% fine for months, but then every so often, with no trigger that I can discern, it will suddenly feel like an icepick jabbing into my ankle, and I can't weight bear on that ankle or do dorsiflexion. I've had to take days off work and get around on crutches until it subsides. I found this video by Jeff last year and it changed my life. I hike, trail run, do whatever I want and if I ever feel a twinge, I do a quick posterior glide of the fibula and I'm good to go. Knock on wood, i haven't had a serious flare-up since I learned how to deal with it.
In my case, I think it is probably the shared tendon sheath of EDL and Peroneus Tertius that is causing the issue; Research has shown that this sheath can get inflamed or damaged and cause impingement. I used to have a way of sitting on the floor with my right ankle stretched underneath my butt that put continual strain exactly on that spot- I did this for hours sometimes for many years. Likely I caused a bit of lengthening/loosening in there that led to my problem.
Once again, Jeff to the rescue!
reply
Never sprained my ankle, but I have an anterolateral impingement that has been buggingme on and off for over 20 years. Nobody diagnosed it; I saw sports med, my GP, and an ER doc, and my GP ascribed it to osteoarthritis, despite the symptom presentation and pattern not matching. I always thought it was some ind of impingement, but It wasn't until started at massage therapy college that one of my instructors verified it because he has the exact same thing and had an MRI. I'll be 100% fine for months, but then every so often, with no trigger that I can discern, it will suddenly feel like an icepick jabbing into my ankle, and I can't weight bear on that ankle or do dorsiflexion. I've had to take days off work and get around on crutches until it subsides. I found this video by Jeff last year and it changed my life. I hike, trail run, do whatever I want and if I ever feel a twinge, I do a quick posterior glide of the fibula and I'm good to go. Knock on wood, i haven't had a serious flare-up since I learned how to deal with it.
In my case, I think it is probably the shared tendon sheath of EDL and Peroneus Tertius that is causing the issue; Research has shown that this sheath can get inflamed or damaged and cause impingement. I used to have a way of sitting on the floor with my right ankle stretched underneath my butt that put continual strain exactly on that spot- I did this for hours sometimes for many years. Likely I caused a bit of lengthening/loosening in there that led to my problem.
Once again, Jeff to the rescue!
reply
Dude
I dont know if anybody is still watching this, but if your having trouble wrapping the rubber band for the third method try this:
1. Wear pants that are a stretchy but strong at the waist. I find joggers/sweatpants are good since they have an adjustable drawstring to vary tension. You're going to need some resistance.
2. Pull your pants down to same level in the third method (down to the malleolus/fibular head at the ankle.
3. Stand with feet about shoulder width apart, pressing the side of ankle /leg as hard as you can.
4. Squat down as low as you can, feeling the pull of your pants against the bones. I find that when I try to get my knees as far as I can past my toes, the effect is greater.
Note: if no pressure is felt, pant waist is too loose/not strong enough. Tighten drawstring if needed. Try with pants your willing to sacrifice. Don't pull your pants down in front of others.
Hope this helps.
reply
I dont know if anybody is still watching this, but if your having trouble wrapping the rubber band for the third method try this:
1. Wear pants that are a stretchy but strong at the waist. I find joggers/sweatpants are good since they have an adjustable drawstring to vary tension. You're going to need some resistance.
2. Pull your pants down to same level in the third method (down to the malleolus/fibular head at the ankle.
3. Stand with feet about shoulder width apart, pressing the side of ankle /leg as hard as you can.
4. Squat down as low as you can, feeling the pull of your pants against the bones. I find that when I try to get my knees as far as I can past my toes, the effect is greater.
Note: if no pressure is felt, pant waist is too loose/not strong enough. Tighten drawstring if needed. Try with pants your willing to sacrifice. Don't pull your pants down in front of others.
Hope this helps.
reply
Piedesert
Can you give an update on this? Maybe talk about ways to fix collapsed arches, ankle flexion, knock knees, hip flexor strength deficiencies, and glute strength deficiencies. Like a way to repair the kinetic chain from toe to butt?
I'm struggling with a neglected ankle sprain I had years ago and now my compensations over time have led to collapsed arches and deficiencies in my lower body that could cause more issues to my upper body if I continue. I've considered formal physical therapy, but the cost doesn't justify that level of treatment at this time if I can continue to make progress from what I've learned online, but I've hit a bit of a wall recently and not finding a consistent way to strengthen as well as increase flexibility. Maybe formal physical therapy is what I truly need to have some More trained eyes to find the root cause to find a more complete solution
reply
Can you give an update on this? Maybe talk about ways to fix collapsed arches, ankle flexion, knock knees, hip flexor strength deficiencies, and glute strength deficiencies. Like a way to repair the kinetic chain from toe to butt?
I'm struggling with a neglected ankle sprain I had years ago and now my compensations over time have led to collapsed arches and deficiencies in my lower body that could cause more issues to my upper body if I continue. I've considered formal physical therapy, but the cost doesn't justify that level of treatment at this time if I can continue to make progress from what I've learned online, but I've hit a bit of a wall recently and not finding a consistent way to strengthen as well as increase flexibility. Maybe formal physical therapy is what I truly need to have some More trained eyes to find the root cause to find a more complete solution
reply
Oscar
I sprained my ankle 3 times in 6 months. I got achilles tendonitis because of this, and haven't been able to do what I love more the anything (run a lot) and have had lots of stiffness and pain despite of rehab exercises everyday. Sometimes the rehab made the pain go away, but it always came back. Stretching never fixed the mobility. I also tore my hamstring because of the lack of mobility. But the 3rd exercise literally gave almost full mobility in like 1 min. Too good to be true, I almost cried. Hopefully it works in the long run too. Thank you so frikkin much man
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I sprained my ankle 3 times in 6 months. I got achilles tendonitis because of this, and haven't been able to do what I love more the anything (run a lot) and have had lots of stiffness and pain despite of rehab exercises everyday. Sometimes the rehab made the pain go away, but it always came back. Stretching never fixed the mobility. I also tore my hamstring because of the lack of mobility. But the 3rd exercise literally gave almost full mobility in like 1 min. Too good to be true, I almost cried. Hopefully it works in the long run too. Thank you so frikkin much man
reply
Sam
Absolutely brilliant stuff. Thanks for all the stuff you post Jeff. Why is it you go to doctors, consultants, Chiros, Physios who are on good money and 99% of the time, they don't even get near to any of this stuff? I'm sure you are doing good business. But don't underestimate the good you are doing in society to the people who don't have time or money to go through dozens of -specialists- to get a fix. This isn't just about having a beach bod, it's about being able to get to work and feed the kids for tons of blue collar people! Props
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Absolutely brilliant stuff. Thanks for all the stuff you post Jeff. Why is it you go to doctors, consultants, Chiros, Physios who are on good money and 99% of the time, they don't even get near to any of this stuff? I'm sure you are doing good business. But don't underestimate the good you are doing in society to the people who don't have time or money to go through dozens of -specialists- to get a fix. This isn't just about having a beach bod, it's about being able to get to work and feed the kids for tons of blue collar people! Props
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TheLukeguy7
This is incredible! I-ve had 3 previous grade II sprains from football, I have thickened ligaments and have experienced pinching in that joint area on off for 2 years to the point it-s so painful I can-t walk. Would these exercises possibly help with this and if so how many reps per day of each of the 3 should I do and how long for in terms of weeks, months etc? Also is doing these exercises moving the ankle forwards like this not going to cause pain and pinching itself? Also how can longer term this stiff ankle be reduced?
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This is incredible! I-ve had 3 previous grade II sprains from football, I have thickened ligaments and have experienced pinching in that joint area on off for 2 years to the point it-s so painful I can-t walk. Would these exercises possibly help with this and if so how many reps per day of each of the 3 should I do and how long for in terms of weeks, months etc? Also is doing these exercises moving the ankle forwards like this not going to cause pain and pinching itself? Also how can longer term this stiff ankle be reduced?
reply
Alistair
Thank you for this. That is a great help! I will give it a go. I had no idea that the reason that I couldn't properly go down into squats was because of an ankle problem until one of the trainers in my gym pointed it out the other week. He had me put a couple of small plates under each ankle and the problem just disappeared and I was able to squat right down. I know it isn't a long term solution but it has definitely helped. Hopefully with these band exercises, I will be able to increase the flexibility.
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Thank you for this. That is a great help! I will give it a go. I had no idea that the reason that I couldn't properly go down into squats was because of an ankle problem until one of the trainers in my gym pointed it out the other week. He had me put a couple of small plates under each ankle and the problem just disappeared and I was able to squat right down. I know it isn't a long term solution but it has definitely helped. Hopefully with these band exercises, I will be able to increase the flexibility.
reply
Muluhak
Been avoiding surgery for a year after a bad ankle sprain. Figured I'd give these a try before going in. Couldn't believe they worked. I do all 3 and workout. Haven't been able to workout in a year so thank you for that. I hate surgery so I'll continue to do these. I just want you to know you are changing lives. You gave me an important piece of my life back. Btw. went through months of physical therapy. It got better but never able to fix this issue and gave up and said try surgery.
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Been avoiding surgery for a year after a bad ankle sprain. Figured I'd give these a try before going in. Couldn't believe they worked. I do all 3 and workout. Haven't been able to workout in a year so thank you for that. I hate surgery so I'll continue to do these. I just want you to know you are changing lives. You gave me an important piece of my life back. Btw. went through months of physical therapy. It got better but never able to fix this issue and gave up and said try surgery.
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Edu
For the first time I watched you video, coz I had surgery and pain getting worst, after that I was seen another dr, for the second opinion he told me to do brace and orthopaedic and I did but again I can-t walk more thank 10 -15 min and I cannot stand more than 10 min, it-s swallow and a lot pain I did ultrasound and told me I have another fusion and arteries and to do another surgery! I don-t need to do this I want help please help me
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For the first time I watched you video, coz I had surgery and pain getting worst, after that I was seen another dr, for the second opinion he told me to do brace and orthopaedic and I did but again I can-t walk more thank 10 -15 min and I cannot stand more than 10 min, it-s swallow and a lot pain I did ultrasound and told me I have another fusion and arteries and to do another surgery! I don-t need to do this I want help please help me
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Yaozu
3 place that you can work on to improve ankle mobility
1. resiistent band push tibia forward, lean in
2. attack the sub patellar joint, pull resistance band on top foot and lean in
3. resistance wrap around the fibular head, glide back, and then lean in (work on pulling the fibular head back)
Thank you Jeff!
reply
3 place that you can work on to improve ankle mobility
1. resiistent band push tibia forward, lean in
2. attack the sub patellar joint, pull resistance band on top foot and lean in
3. resistance wrap around the fibular head, glide back, and then lean in (work on pulling the fibular head back)
Thank you Jeff!
reply
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