Bob and Brad the two most famous
physical therapist on the Internet
[Music]
hi folks I'm Bob Shaw mystical therapist
a tiny physical therapist the most
famous physical therapist on you know
I'll pinion of course Bob
if painful ankle we have a five-step
routine to stop pain and loosen and
avoid surgery right got some little
storage here we can tell ya little
stories but big stories you can tell
actually need to diminish them right you
know so many people ankle sprains are
one of the most common injuries you know
and that's statistically true I've got
two friends they're both 155 the other
ones about 50 they've entered their
ankles in their early active years in
the teens in their 20s and just left the
injury going the back door says back
then while you're gonna have arthritis
when you get older I sure enough but one
had a stiff ankle got stiffer and
stiffer and stiffer through his forties
ended up ankle replacement at age 55
right now he's in rehab getting this
ankle and then Co replacements don't go
very well they're not real good at him
yet I don't think they are either it's a
very complicated joint we have some
marble planes so I agree yeah I uh I
a lot of times I've seen fusions yeah I
mean would geez not very good either not
as you're walking down your life quite a
bit so either way it's not a good thing
there's other gentleman this weekend I
only see him usually once a week here
now and same thing
ankles getting stiff the doctor said you
might be needing surgery on this
so he said walls everything I do I
looked at it and I'm sure there's some
exercises that may loosen this ankle up
and prevent if not for sure prolong if
he doesn't I wanted you to get to
surgery yeah it's amazing how often this
stuff works
right I mean where you can actually
think God I'm bound for surgery but if
you do some of these things you can put
it off indefinitely and maybe sometimes
primarily sure sure by the way if you
forget that I did buy this this is for
my buddy spike by the way that's just
nicknames Wow worry about this prolong
now that's quite a name just
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we're already two minutes in I know here
we go we told the entire story yeah okay
here we go so this is what you're gonna
do if you do have that stiff ankle and
I'm assuming you've got a good ankle
you're gonna put your two feet right
next to each other it's a good idea take
your shoes off and then go up and down
with them and see if one's limited
oftentimes they're gonna find out
usually the one that's involved lack
dorsiflexion or pulling the ankle up so
this one goes up to here normal if this
one goes up to here that's an issue or
pointing down if one goes down to there
and the one goes to there then you want
to work that range of motion more
probably the most predominant law are
you gonna check in and out or not really
well yeah you can go like this can you
see that Liz keep your heel planted on
the floor and you can point in with your
heels not moving and then point out and
you can see if there is a big loss that
way sometimes this one goes in here and
this one doesn't so much and we can work
that range as well but often times most
of people are going to be working yeah I
would say dorsiflexion is the biggest
one right right pulling the toes toward
you because you know to be honest after
you sprained your ankle you might
actually have more mobility like an
inverse right because that's not ignore
me I mean that ankle may actually move
more than the other one and that's not
necessarily a good thing to be having
good a lot of motion in and out right so
exactly we're really concentrating it up
and down yeah so all right now this is a
big thing and you've probably have
arthritis and this painful inkless
losing range of motion you're starting
to walk funny and compensate and whatnot
and often times out of bed in the
morning it's stiff and when you get up
and walk it hurts after you've been on
it for a few minutes it starts to feel
better if
that's the case before you get up as you
lay in there sleeping sleeping get up
get that ankle like this if you can do
the figure four position I call this and
you're gonna start working that foot up
and down and again the range at your
loss more probably dorsiflexion you can
see if you can see I wear these blue
socks just so you can see it I didn't
want my fancy yeah they're pretty and
I'm gonna push up and don't forget to
bring the toe up - it's not real
important but it's a good thing to do
cause it's all part of the same helped
and latter fashio - so you're gonna work
that about 10 times and stretch it out
pretty good and then you can work it
right to left as well get it and then
after that just do some ankle range of
motion actively we call that and then
get up and go about your day and that
should help that initial weight brain be
more comfortable you might be surprised
what difference that makes
exactly now the primary goal of this I'm
going to show you some more aggressive
stretching which is gonna really get to
the heart of the people with stiff
ankles but if you consistently if your
ankle feels better like after a warm
shower or warm bath and the heat feels
like it loosens that ankle up and it
doesn't swell up after that if you want
to really get after with heat we're
gonna show you a little trick - as far
as hot pad that really gets into the
ankle and Oh Bob's already hard on if
people are wondering why I got this
thing on my foot so this is a thermo
Tech's infrared heating system so normal
heat and even if you put your foot in a
hot tub right water it's just gonna
penetrate very Sirkin deep yeah skin
deep thermo Tex infrared heat actually
will penetrate two point three six
inches point three six inches so imagine
that that's gonna go into the joint
itself and really provide some relief to
you people most people I know with
arthritis like heat I mean very rare do
you see someone that likes cold it
happens though I've seen it but happy
not so anyway the reason we don't bring
this up is because thermo Tex has their
yearly sale they have a sale once a year
yeah they really knock the price down
are really expensive so this is the time
if you're gonna get a thermo text I mean
if you're gonna use it we use it for our
backs right Brad and I or but you can
use it over the entire body and I can
just got it wrapped around the ankle and
we'll have a link below on the sale what
will that so the beauty of this is just
bear with us but this is wrapped all the
way around so if it goes over two inches
on one side and two inches in the other
you're going right through the edge off
unless you've got a very large ankle but
even then you're gonna get very yeah
good penetration with it so that you
leave on for you know 15 to 20 minutes
and then you could go to these stretches
to really get it quite warmed up yeah
exactly
so I want to show a couple stretches you
can do without any equipment at all
except for you gotta have your shoes on
a lot easier yep
there's two it's called the wall stretch
to work that dorsiflexion very simple
you can do this any time of day as long
as you've got a wall or tree and this is
the ankle that's getting stretched not
the one in front the one with the shoe
on point it straight ahead and try and
push your heel to the floor okay and
then you're gonna hold that you know
fifteen to thirty seconds you know I'll
do that two or three times and you can
do that throughout the day another one
if there's a staircase around we don't
have a full one but you'll get the right
idea and there's a handrail something to
hold on to you put your foot off the
edge of one of the steps
Bob's afraid I'm gonna fall I'm not
gonna fall Bob I'm afraid things gonna
tip on ya I don't worry about that but
it's a good idea so now I'm stretching
there know this might be too aggressive
because at the corner of the step just
make sure everything is gripping well so
your foot doesn't go down like that and
you get hurt and you're gonna again hold
that fifteen to thirty good way to
stretch so I use that one every morning
sure mysteric yeah you know long the
rails and it's a easy way to do it is
the next one which is more aggressive
and does I think work better than either
one of those sure is if you use an
incline board now I'm going to show you
this is a
made one and if you if you find these
effective you can buy one for about
thirty forty bucks online or you can
make one you've got some scraps around
and actually we have a video it's ray
Bob and bread YouTube incline board kind
of how to make this it's about ten
minutes long it's you know it's a nice
video like this one sure but now this is
really helpful the key about this is you
have to have some anti slip tape on here
this is a non-skid yeah it's like the
sandpaper and that makes a big
difference otherwise your foot just line
right down yeah and you're gonna do it
with your knee bent and your knees
straight fifteen to thirty seconds
whatever you tolerate and do that once
or twice a day this is another way to
make incline board simply a piece of
plywood in a two-by-four cut the
two-by-four a little narrower screw it
and glue it down the nice thing about
this one is you can do it like this
and you can do some plantar flexion like
this and if you're one of the people who
want to work inversion and e-version you
can work it this way a little bit
not many people are gonna do that I just
wanted to bring that up so that's just a
more of a quickie yeah very so many ways
but this you know the bottom one just
don't work any better than theirs right
I made it so I see it but it's the other
thing is here's two they call them pro
stretch spiky you'll like this this is
this was made as from an idea from old
brake drum if you and I know spikey
knows what that is but you put your foot
in there and it rocks and some people
like this better
I like the inclined board better than
this but this does definitely get after
it well the only reason I like it this
the pro stretch plus I believe yeah has
that that tall feature right so I
stretched my toe back which is really
good for plantar fasciitis right
especially it's a good prevention thanks
sure
so that's the only reason I like this so
now the only other thing there is
as in something called a wobble board
which we have a video on how to make one
of these as well it has just the wrong
ball on a piece of plywood you got to
have the anti stick tape this one has it
painted on and this you can work all
ranges at once and it really does a nice
job that way that might be helpful for
some people particularly if you do a lot
of walking on uneven surfaces like I
know a spike he does with his job is
that you got it strengthening with this
- sure yes so I mean you can go you
wanted to show real quick you go forward
back oh side side and then circle right
so yeah you can make a system out of it
so you're doing plantarflexion
dorsiflexion side to side left circles
clockwise circles Kleinert clockwise and
you know you can do these with weight
beam but you have to have something to
hold on to your very steady like a
walker right which we don't have
available you don't want to end your
ankle by doing exercises so exactly
exactly if by chance you do get after
your ankle too aggressively and it falls
up you're not gonna put the hot pack on
it you're gonna put a cold pack on of it
leave the heat away for a few days this
is something again that you're gonna
work on consistently at least five days
a week for a number of weeks this may
take weeks or months to regain these are
tough joints to stretch they respond
slowly this is this is you're gonna
recommend this at night splint or not
well I was gonna get into that but I
didn't have one available and it it
might give some it gets a little
confusing between that and the planner
thing right I had talked the spike about
that too and we but we both got confused
about it and I think we should probably
just forget it oh I was gonna say
something Bob let's see wow this here I
can't remember yes I got the Joseph it
is there do these exercises again it's a
slow long-term progression so be patient
with it like where that it avoid that
surgery persevere yeah keep yourself
updated thanks for watching adios
you