Is Your OLD ANKLE SPRAIN Still Bothering You?

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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 le