5 Science-Based Exercises for SPRAINED ANKLE Rehab

What should you do for a sprained ankle? Coach E discusses the common approaches and pulls recent medical research for what people should do with an ankle sprain.

You'll learn how to use ice and how to use heat. We'll get into the two main acronyms, the PRICE (or RICE) vs. POLICE methods. Spoiler: it turns out one method works way better than the other, according to some recent medical studies.

Then, there are five exercises you can start doing immediately to get your ankle back in shape as quickly as possible. You'll also be strengthening the muscles supporting your ankle stability, which will help prevent sprains and ankle rolls in the future.

You can do all of these exercises at home. You'll only need a strength band. If you don't have a strength band, you can use anything you have lying around - a bungee cord or a pair of sweatpants tied together; there's no harm in getting creative. If you aren't confident in your single-leg balance, you might want a stick or something to help stabilize you for the fourth exercise as you build strength in your damaged tissues.

As always, pay attention to your form and the cues to know that you're doing the exercises correctly so you get the most benefit out of your time and energy.

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CHAPTERS
00:00 - Intro
02:09 - ICE vs. HEAT
04:23 - RICE vs. POLICE
07:54 - Prepping for Ankle Exercises
10:09 - Short and Skinny Foot Review
10:57 - Exercise : 4-way MTP Slide
12:52 - Exercise : Midline Rotation
15:23 - Exercise : PM 1-leg Wall Squat
17:58 - Foundation for Pain-Free Movement
18:26 - The Performance Pyramid
18:45 - Exercise: Crossunder Inversion Reverse Lunge
21:21 - Lateral Hop & Stick
18:26 - The Performance Pyramid
23:34 - Additional Resources

RESOURCES AND LINKS MENTIONED

Weak GLUTEUS Medius? 4 Exercises to Strengthen It & Decrease TFL Pain: https://youtu.be/FDquH4R6aLY?si=DXhw6HyoS39YXIJc 

How to Wake Up Your DEAD Feet (3 Exercises for Arch Strengthening): https://youtu.be/hdMolpygXGg?si=U42nHk5jD8E2_0pr 

Comparison of the effects PRICE and POLICE treatment protocols on ankle function in patients with ankle sprain: https://www.ncbi.nlm.nih.gov/pmc/articles/PMC10560804/pdf/TJTES-29-920.pdf 

Acute ankle sprain in athletes: Clinical aspects and algorithmic approach: https://www.ncbi.nlm.nih.gov/pmc/articles/PMC7745493/ 

Exercise for the Treatment of Ankle Sprain: A Review of Clinical Effectiveness and Guidelines: https://www.ncbi.nlm.nih.gov/books/NBK563007/ 

Lower Limb Control course:​ https://www.precisionmovement.coach/lower-limb-control - comprehensive course to address foot, ankle and knee issues like flat feet, achilles tendonitis, plantar fasciitis as well as general foot, knee and ankle pain

ROM Coach app (free!):​ https://www.precisionmovement.coach/rom-yt - our beautiful mobile app to improve your mobility and help you achieve movement longevity, includes the Daily Movement Tuneup and gives you 3 new exercises that will activate every muscle and mobilize every joint in your body every 1-2 weeks (only 3-5 mins/day!)

Precision Movement Academy: https://www.precisionmovement.coach/academy - includes everything you need to get ALL of your joints and muscles functioning properly to eliminate compensations and imbalances so you can get back to and keep doing the things you love, for life

Medical Disclaimer

The medical information on any/all of our content is provided as an information resource only, and is not to be used or relied on for any diagnostic or treatment purposes. This information does not create any patient-physician relationship, and should not be used as a substitute for professional diagnosis and treatment. Please consult your health care provider before making any health care decisions or for guidance about a specific medical condition.

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