Video

Transcript

i wanted to share with you what to do if

you sprain your ankle especially if you

sprain your ankle in the past and you’re

dealing with problems later in life okay

what can you do about this you’d be

surprised on how many people have ankle

pain foot pain knee pain and even low

back pain from an old ankle sprain the

most common type of ankle sprain is

where the outer part or lateral part of

your ankle becomes inverted and so when

you roll your ankle inward you

traumatize the ligaments on the outside

now of course if you fracture the

lateral part of your ankle or one of the

ligaments are completely tore

this technique is not for you this is

for the person who sprained the ankle

and nothing is actually tore now

initially when you sprain your ankle you

should ice it immobilize it but after

about 48 hours you want to definitely

start putting motion into the ankle

because the scar tissue is going to set

in and then you’re going to start

developing stiffness there’s a lot of

compensation that happens when you

sprain your ankle because when you walk

you have the opposite leg it has to pick

up the slack and it develops all sorts

of problems in your calf on the opposite

side and your your thigh on the opposite

side so here’s what you’re going to do

and i’m going to demonstrate this on an

actual person number one stretch the

same ankle that you sprained okay into

the opposite direction it was injured so

if you sprained it this way you’re gonna

you’re gonna be stretching it in the

opposite direction okay number two

you’re going to stimulate or massage the

opposite ankle the mirror image so if

you if you injure the ligaments on the

outside of your right ankle you’re going

to stimulate through massage the

outside ligaments on the good side okay

on the left ankle if it was in the right

ankle you stimulate the left ankle

exactly where you were injured all right

number three you’re going to work on the

opposite calf and outer thigh now what

do i mean

work on i mean massage because of the

compensation especially if this is

chronic and it’s an old injury so you’re

going to be working on the calf on the

opposite side the muscles all the way

down to the achilles tendon i’ll show

you as well as the thigh primarily the

outside of the thigh on the opposite leg

that was basically taking up all the

slack okay so

so this ankle has been strained and it’s

been strained for how many years

three years okay so you

you came down and it went this way okay

so this way right here so

the best

thing to do for this ankle

is to do the opposite motion where we’re

taking it this way right here we’re

going to just take the ankle and do in

the opposite direction like that now

does that give you any relief does that

make it feel a little better yeah

yeah so so what we’ll do is we’re going

to

if he actually went this way

we go the opposite way so this stretch

right here and you milk it

and it’s going to give them the most

relief it’s going to send signals to get

more circulation

into the opposite side through here

okay and if you want to get rid of pain

if there’s pain in here you’re going to

work on the other ankle

on the opposite side where the the

mirror image side so

if it hurts

on the outside here

you work on the

the other ankle on the mirror image and

you’ll just press around

the bottom part of that bone those three

ligaments

are and you’ll just kind of find the

point that’s really tender is it did i

find it yeah yeah i found it so i’m

going to press

on the good ankle right underneath

this um

it’s called the distal lateral malleolus

not that you need to know that but right

through in here we come up there and we

just

really work that out

and

stimulate this this is actually going to

force blood flow

into the other side it’s going to give

the person a lot of relief so i’m going

to massage that doesn’t matter kind of

like any pattern just

whatever you just stimulate it

and the key is finding the exact point

that’s very very tender

is that it right there yeah right

through and there i’m not flipping you

off here so now what happened is after

three years of

limping on the leg

on this side this side has taken over

and has

built up a lot of

tension because of the compensation so

you have to work on the calf on this

side so we’re going to work on the calf

and massage

the bottom

of the calf and strip it all the way

down

and you’re going to work on that

every day and it’s going to hurt uh he’s

in pain right now i’m going kind of

light but you work out these muscle

spasms

right through and here

all the way down to the achilles tendon

it’s going to give the person so much

relief now you know

i’m not even focused on the area that he

had a sprained ankle

i’m focusing on the opposite side

so you don’t want to work too much on

the side where he injured himself you

work on the compensation part and then

we go right up to the leg

this muscle right here vastus lateralis

this is the one that’s been compensating

for the ankle

so we’d also want to work on this point

right here

and on the outside here and there

probably is going to be some tenderness

through here

right there right

all through here

and uh i can see through his eyes

bulging out this is very tender he’s

probably never ever had this

work down through here

and you just work this out you can use a

massage tool

the end of a brush

or

you can roll on a foam roller

to break up these adhesions

all the way down here

and that’s going to give him tremendous

relief on the opposite side

so just go ahead and stand up right here

and tell me how

this foot feels now

just kind of see if it feels any

different

lighter yeah a little bit

yeah okay now

i’m going to show you a bonus technique

we’re going to adjust his ankles okay so

what you do is you have the ankle right

here

and you have to put your knee

over

right through in here okay

and then what i’m going to do is i’m

going to take my hands

right here

and put it over the knee

and i’m going to lift up

and traction up

okay

and i’m gonna go forward did you feel

that yeah

so you hear these clunking

oh

wow that was a good one

so you do that several times you’re

breaking up the adhesions on the ankles

so you lift up and [ __ ] down

let’s lift up

down this way

okay and then i can do the other side

right here too

up down

okay

lift up and then [ __ ] down okay that’s

how you adjust the ankle

so here we have the outside of the

fibula right through in here and then

the tibia is right here so this is a

stabilizer muscle and you have three

ligaments that come to this bone right

here the calcaneus your heel okay

and so the most

common injuries are the

where this

foot rolls inward the right here okay it

rolls inward and so you stand up tearing

or creating a sprain on these little

ligaments right here it doesn’t

necessarily have to be ruptured or tore

but it could be bruised or or

traumatized and then what happens these

heal with scar tissue so it’s very very

important to

do this correctly if it becomes a major

problem and it’s not healing uh it could

be that this is fractured it could be

that those ligament is completely tore

or tore off the bone so obviously all

those are surgical procedures but if

it’s not completely torn if it’s just

traumatized you know you want to of

course use ice then you want to stress

in the opposite direction where you

actually have this ankle sprain so if

you sprain it this way you’re going to

come outward right here that way you

have no way of traumatizing these ankle

this ligaments again

and you’re just kind of you’re you’re

kind of creating an opposing force on

the opposite side it’s going to make the

person feel good it’ll increase

circulation and then the other point i

want to mention is that

it’s important not to

limp

when you’re walking after a sprain a lot

of people set up this

pattern of walking that creates this

asymmetrical

this kind of limping on the opposite

side letting the other

leg support it and so that creates all

sorts of muscle imbalances and and then

eventual knee problem on the opposite

side in the hip problem so if you can

stretch this and keep it in motion and

start to

gradually rehab it

make sure that when you walk you don’t

walk with a limp try to walk as normal

as possible and that will set you up for

a really good recovery

now if you have not seen my video on

plantar fasciitis

that would be a good video to check out

right now

you