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Ankle Sprain Treatments for Pain Relief – Ask Doctor Jo


hey everybody its Doctor Jo and Bee-Remy.
isn’t she the bee’s knees? or in this case today, the bee’s ankles. today I’m
going to show you seven ways to treat an ankle sprain. so let’s get started. so these treatments are for an ankle sprain
that’s early on. so when you just want to start getting some movement, but nothing
too strenuous quite yet. you’re just trying to get that movement to help get
some of that swelling out of there and that irritation out there. so one of the
first ways to start is a really great thing to do is stretching out your
calves because if you’ve got an ankle injury or a sprain a lot of times your
calves will tighten up. so an easy way to stretch the calves, and you can stretch
your calves a whole bunch of different ways, it’s just using a strap to stretch
it. I like putting a little roll underneath my ankle right there because
then I have movement in that heel. you don’t have to, but I think you’ll just
get a better stretch better movement when you do that or you can just prop
it off the edge of a couch or a bed or off of a table if you want to just so
you have that movement in there. so take something like a stretch strap or a dog
leash, but lots of times it has a loop it works the best. you want to put it around
the ball of your foot. you don’t want to be high up on your toes because it’s
probably gonna slip off and you don’t want it to be low down by your arch
because you’re not going to get a really good stretch. so you want to completely
relax your foot. you’re doing all the stretching or the movement with the
strap that you have. so I’m just gonna pull and get that stretch. so right now
I’m feeling a stretch underneath where the calf muscles are. so depending on
your sprain, depending on how much irritation you have in there, you might
not be able to pull very hard. but with a stretch you don’t want it to be painful.
you want it to be comfortable. so just get that nice tension feeling, but no
pain while you’re doing this stretch. you will hold that stretch for 30 seconds,
relax, and then do that a total of three times. so you can do the stretches
several times throughout the day as long as it’s not
irritating it. so then the next one that you’re gonna do is just what you would
call ankle circles. so again having it where your heel is not touching the
floor or touching something is best because you’re gonna have more movement
in your ankle. if I just had it on the floor, I can still do it, but it’s just a
little bit harder to get that motion in there. so the ankle circles are just
exactly how they sound. you’re just gonna try to make a circle at your ankle. but
it’s not your whole leg. you’re not moving like this the the leg part should
be staying still, and you should really try and get that movement at the ankle
because what you’re doing is with the spring you’re trying to keep that
movement so it doesn’t scar up and tighten up. but you’re not trying to do a
lot of movement where you’re just gonna irritate it more. so you have to kind of
find that happy middle ground. but movement just at the ankles. so you’re
making I would say ten circles one way and then reverse it and do ten circles
the other way. so same kind of thing, you can do ten, you can do two sets of ten of
each, but you can do this several times throughout the day as long as you feel
like it’s not irritating it even more. so you just have to depends on what grade
your sprain is. it’s a little bit different for everybody. so then the next
one is just using something like an ankle wrap. and ankle wraps are really
great because not only does it give it a little bit of a support, but it also
gives you some compression. so if you have some swelling in there it helps
work it out. so I’m going to use the ankle wrap from braceability, and this
is their neoprene ankle wrap, and it’s really nice because again it’s not a
brace per se, it’s not gonna stabilize your ankle, but it’s not just to give
compression in there. and so all wraps or some sometimes they are called braces
are a little bit different. but most of the time it wraps around your ankle and
then you have two straps that kind of cross. and so that’s usually the way most
of them work. they’ve got a little opening for your heel which is nice
because you can just kind of put your heel there and get your foot flat on the
ground. now generally if you’re sitting that’s a little bit better because you
want to have your ankle kind of in that neutral position. if you can get it there
I’m just a since I’m on the floor going to show you this way, but you usually
start the wrap at the bottom / so you can get that nice and stabilized. and so then
if you wanted to put your heel up like that you can again to get it in that
neutral position. so it’s not sitting down like this it’s nice and tucked and
then you’re going to come and bring the part up around your ankles. so you want
it to be pretty firm but you want to be able to easily slide two fingers
underneath because you don’t want it to be so tight that you’re cutting off all
circulation, but you want it to be pretty firm. so then you’re getting that
compression you need to get that swelling out of there. and a lot of times
that compression just feels really nice. it’s just like a hug. I usually like to
do the inside strap first because that just helps hold up the arch, and you’re
gonna cross it over. so you’re making that cross pattern and then you’re gonna
take the other one and cross it the other way. so then it gives you that a
little bit of a support right there through the ankles. so again it’s not
necessarily a brace, it’s not stopping the movement. you don’t really want to
stop the movement unless you’ve gone to your doctor and they want you in
something that’s actually stopping it because movement is gonna help with a
sprain. you don’t want to completely not move it unless you’ve got a really big
sprain like a grade three or something and your doctor has told you not to
mobilize it at all. but see again this works really well because it gives you
that support that you need but then it also just kind of helps with that
compression to get that swelling out of there. so if you’re interested in
purchasing the wrap or anything else from brace ability, make sure and click
on the link up there. so I’m gonna go ahead and take this off to do the rest
of my stuff. a lot of times people do ask that I wear the wrap or should I wear
the brace while I’m doing the exercises. I personally, if you’re doing therapy
type exercises, I would say no. if it’s if it’s not increasing the pain while
you’re doing it, you want your muscles to really try and do the work. if you’re
wearing that wrap, maybe if you’re doing something a little more high level, you
know maybe trying to bike or run or something like that, that’s when you have
the wrap on there or just in general to get that swelling
out of there. but if you’re doing your therapeutic exercises, if you can I would
do it without them. so the next one is just an ankle pump. so
it’s kind of just like it sounds. so you’re pushing
down as far as you can and then coming up as far as you can. so the same thing, I
like to have something underneath just so I have that movement. ankle pumps are
great you can do them with your foot out in front of you you can do them lying
down. you can even do them sitting in a chair which is nice because if you’re at
work or something, and you’re sitting or you’re standing a lot of times that
swelling just follows gravity, and it hangs out by the ankle. but an ankle pump
works really nicely to make your calf muscle almost like a natural pump. that’s
why I call it ankle pumps to pump that irritation, that fluid, that swelling back
out into your body. so it gets out of your system and it doesn’t just pool up
at your ankle. so generally you can do you know ten reps, two sets of ten, but
you can really do these all throughout the day. again if it’s not irritating it
then you can do it several times throughout the day. you don’t have to
just have to go oh I’m just doing you know one or two times a day. so then the
next one is an ankle eversion and inversion movement. and a lot of times if
you have this ankle sprain it’s on the outside or the inside. so this one might
be a little bit more uncomfortable. so again just work in your pain-free motion.
it’s just like the circles where you want your leg to stay still. you want all
the movement to be at your ankle. so I’m just gonna turn it out and then come
back in. so sometimes people call these windshield wipers where you’re just kind
of sweeping back and forth like a windshield wiper, but we call it
inversion going this way, and eversion going that way. or you can say you know
windshield wipers, but you’re not doing this. the whole legs not moving. you’re
really trying to get that movement mostly at the ankle. again to keep it
from scarring up to start getting some movement in there getting that swelling
and irritation out of there. so then the next one is just really kind of I’m
gonna I’m going to switch to this side so you can do see what I’m doing. so this
one would be my ankle sprain now it’s just to kind of stretch out the bottom
of the foot. a lot of times when you have an ankle sprain, everything gets
tightened up here because you’re not moving your ankle how you’re supposed to.
so sometimes like plantar fasciitis tries to creep in a little bit. so just
taking your toes and stretching them up like this. so you’re
kind of doing this movement with your hands and then you can just kind of pull
at your heel too. so you’re kind of pulling up into that dorsiflexion motion
with your toes to help stretch out the bottom of your foot because again if
you’re getting swelling and irritation at your ankle, the whole foots going to
be involved. so you really want to kind of stretch this whole area out as well.
and so again it’s nice to kind of do you can do a full 30 second hold stretching
it out. or if that’s a little bit too much you know just do a 10 to 15. so if
you’re doing 10 to 15 seconds, do it about five times kind of getting it
stretched out moving the whole thing but if you’re doing that full 30 second hold
you can just do that three times several times throughout the day. and then once
you really kind of have everything stretched out, if you want to do some
really gentle strengthening maybe with like a resistive band you can. be very
careful about this depending on again how recent your sprain is what grade
your sprain is. you really probably want to talk to your doctor or physical
therapist first to progress how you should because if you go and start doing
too much, you’re just going to make it worse. so I like the resistive bands
putting a little bit of a loop on it just to kind of help get the movement
make sure you know your colors. different colors or different resistances that for
this particular one this is kind of the second one up, but you always want to
start with the lightest one. so just make sure you’re checking whatever kind of
brand of a band that you have. so again you want to put it around the ball of
your foot because if it’s up on your toes you might come back and smack you,
and if it’s down at your arch you’re really not going to get quite as much. if
you don’t have shoes on, sometimes I do like to kind of spread the band out just
so it doesn’t slide as much. and so all you’re gonna do this is kind of like the
ankle pump except now you’d have the resistance. so now you’re just going to
push down and see how it rolled just a little bit, so sometimes if you’ve just
got your socks on you might have to you know put it a little bit above the ball
of your foot as well. so just kind of check it out and if you need to do this
with your shoes on you can do it with your shoes on as well. but just pushing
down but the key is when you come back up, don’t just let it bounce back up. you
want to control the band don’t let the band control you. but try and go slow and
controlled. so if your foot’s doing like this when you come up.
it’s wiggling, you probably have too much resistance. so either don’t put as much
tension on there, or just try and do them again the ankle pumps without the
resistive band, or if you’re higher up make sure then you go down to a less
resistant band. so again you can kind of start off with you know ten, tens a good
number to start with, but if you’re getting to five and then it starts doing
this, don’t try and push for it because that
means those muscles are fatigued and then you don’t want to over do it. so there
you have it those are my seven ways to treat an ankle sprain. Isn’t that good Miss B’s?
and if you’d like to help support my channel make sure and click on the link
up there. oh oh and don’t forget to subscribe by
clicking down there. and remember be safe, have fun, and I hope you feel better soon.

19 Comments

  1. Shahid Zaman
    Shahid Zaman March 6, 2019

    Like

  2. Inspector Steve
    Inspector Steve March 6, 2019

    I feel like I'm always twisting my ankle. Are there some exercises people can do at home to strengthen ankles?

  3. RoninShi
    RoninShi March 6, 2019

    Thank you!!!!

  4. Hell Fire
    Hell Fire March 6, 2019

    Good

  5. Caroline SCHOLES
    Caroline SCHOLES March 6, 2019

    Great video. However can't see what your doing because you have your dialogue over the site your working on

  6. Arthur Moore
    Arthur Moore March 6, 2019

    Socks Oh OH. Arthur here:

  7. zoran popovic
    zoran popovic March 6, 2019

    Thank you🙂

  8. Ronald Rose
    Ronald Rose March 6, 2019

    Hello Dr. Jo, thank you for sharing the awesome pointers. I really appreciate it. Take care and the best to you for a great day. 🤗

  9. Richy Amador
    Richy Amador March 7, 2019

    Hello Dr. Jo very thank you for the great info you put out there. I had an ankle sprain about 4 months again there was no tear just swelling after 2 months of physical therapy I was able to sprint but still had annoying pain in my ATFL ligament. I went with my podiatrist and she gave me a cortisone shot and told me to stay in a boot for 4 weeks. Do very light exercises more mobility here and there. She said if that that doesn’t work she will do a type of scope witch will clean out the scar tissue. I really want to avoid that. The scar tissue that I build up was very minimal and my atfl is slightly more thicker then the other one. I’m a soccer player and I was hoping if getting soft tissue massage would help me at this point to break down scar tissue since it’s been almost 5 months of injury? Thank you hope to hear from you soon.

  10. veronica kiyoko
    veronica kiyoko March 7, 2019

    Thank you Dr. jo

  11. N K
    N K March 7, 2019

    This was so useful and accurately scientific! Thank you doctor!

  12. Susan Stoltz
    Susan Stoltz March 7, 2019

    Great info Dr Jo! Ankle wrap, ankle circles, calf stretches, plantar fasciitis care….All really helpful. Thanks so much!!

  13. Sofia Sousa Pires
    Sofia Sousa Pires March 7, 2019

    Remy is the cutest bee!! Voted

  14. Waleed Talal
    Waleed Talal March 8, 2019

    Dr Joe is it safe to do straight leg raises if i have herniated disk?

  15. Sandy Sjauty
    Sandy Sjauty March 8, 2019

    I'm still voting for you on fed ex contest 🙂

  16. pandi durai
    pandi durai March 11, 2019

    Very useful for me u r all videos, I am a physiotherapist

  17. Scott reitmeyer
    Scott reitmeyer March 12, 2019

    Thanks for all that you do Dr Jo.. you always have great information

  18. Stephen Williams
    Stephen Williams March 18, 2019

    Hey Doc. Strange question: can very tight hamstrings cause tightness in your calf muscles? I have instertional achilles tendonitis and I find stretching my very tight hamstrings helps a lot with loosening up my calves and therefore alleviating the pain in my heel, whats going on?

  19. AskDoctorJo
    AskDoctorJo June 22, 2019

    Purchase the ankle support wrap featured in the video here: https://amzn.to/2E9quct (affiliate link)
    ⭐⭐ Leaving a Question or Comment? ⭐⭐
    If you want me to reply, make sure you hit the 🔴 SUBSCRIBE 🔴 button above first (if you haven’t already) because I always respond to my subscribers!

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