- Hi, I'm Bob Schrupp, Physical Therapist
- Brad Heineck, Physical Therapist.
- And together we are the most famous
physical therapists on the internet.
- In our opinion of course, Bob.
- Brad, today we're gonna talk about
how to heal your ankle sprain quicker.
- I thought you were gonna give me a foot massage.
- No, that's not gonna happen Brad not even close. - Okay
- There's two things that you can try.
One of them you can try on your own.
I would say the other thing you're gonna need
a therapist to do it. - Sure. - It's just too specialized.
- So what can I do on my own Bob?
- What you can do on your own is
Most ankle sprains are what we call inversion sprains.
Where he turns his ankle like this.
Or like this. And he rolls his ankle
and he hurts one of these ligaments here.
You don't know that you need to know the names
but I'm gonna show off that I know the names.
Anterior talofibular ligament and calcaneofibular ligament.
- [Brad] You must have been doing homework.
- [Bob] Yeah, I bet. Yeah, I did. And both, you know.
If you wanna know if it is one of those ligaments.
Generally if you turn the ankle like this, got that Sarah?
- [Sarah] Mm-hmm
- If you turn the ankle like this, it's gonna hurt.
- [Brad] Yeah. Ouch.
- And generally, if you turn it with the foot down
and like this it's gonna hurt the anterior talofibular.
If you bring it up this way and turn it,
it's gonna hurt more. This one. - [Brad] Sure.
- [Bob] But the easiest way to find out which ligament it is
is just to take your hand and start rubbing over it.
Now the ligament runs from the bone right here.
The fibula which is a real long bone.
And it runs from there and attached to the talus.
So that mark right here represents the ligament.
- [Brad] So it goes from this ankle bone.
The bump here kinda just connects them.
- [Bob] So the reason you wanna know that is
cause you're gonna wanna rub across the fibers Brad.
You're gonna put one finger on top of the other
and you can actually.
You're gonna be a better angle to do this Brad.
But you're gonna rub across it like this.
- [Brad] Sure. Let me try it. Yeah, yeah. Like this.
- [Bob] Now, if you just sprained it
and we're actually gonna show you this
on someone who just sprained their ankle
on our next video. You actually rubbing the
- [Brad] Yeah. - [Bob] You're doing it right.
- [Brad] I don't like it there.
- [Bob] Anyway, if you're doing.
If you just sprained your ankle
you can do it very light. You can still do it.
You can do it very light. Couple days later,
you can actually go very deep and very hard. - [Brad] Sure.
- [Bob] And what you're doing is
you're getting more blood flow
to the area and you're helping it heal quicker.
And you're breaking up any scar tissue - [Brad] Sure
- If there's any scar tissue. So, you're gonna,
You're gonna rub that and you can do it.
- [Brad] Boy, you can go a good five minutes if you want.
If your fingers hold up.
- [Bob] If your fingers hold up. Yup.
- [Brad] But it should start to feel better
after about 30 seconds to a minute.
- [Bob] That's a good point. If it, again, if it's real sore
You're gonna rub real light. So you can hardly,
You hardly do anything. But later on,
like after a couple days. After 30 seconds to a minute
if it's still getting worse and worse and worse sore
you want to back off a little bit, not rub as hard.
If it doesn't hurt worse and worse
and maybe it's even getting a little numb.
That's a good sign. That means you're
you can actually rub it And, and, and it'll, that's
it's doing what it's supposed to do.
- If you're all swollen up like a big balloon
then you're probably not gonna do it.
- You're probably not gonna be able to rub it.
Then you're gonna do the PRICE, you know,
Protection. Rice. Rest. Ice. Compression. Elevation.
Yeah. Which is on a lot of other videos.
All right. This other technique.
This is a more advanced technique.
Now this is developed by Brian Mulligan.
He's a therapist from New Zealand.
He believes that this bone right here.
After an ankle sprain actually gets pushed forward
a little bit. And it's very minute minute.
you couldn't pick it up on an x-ray.
But it's, it's, it's a very important point to make.
And I'll tell you, I've had a lot of luck with this.
Not only with acute ankle sprains or recent ankle sprains.
But people who have ankle sprains
that just aren't getting better.
For some reason, this seems to really help.
- [Brad] Sure. - [Bob] So what we're doing is
we're actually gonna push this bone back
and up a little bit in this direction.
So I'm gonna take my thumb. The fat part of my thumb.
- [Brad] Yep - [Bob] And I'm actually gonna go like this
and I'm gonna push on that bone.
I'm grabbing behind the ankle here.
And again, this is something you can't do.
Your therapist can do. But they have to know it of course.
How to do it. - [Brad] Right.
- [Bob] So they're gonna push back
and I'm pushing onto it and
- [Brad] This is the kind of thing that
if it's the right thing to do it's gonna feel good
and they're gonna gain range of motion.
- [Bob] They're gonna actually gonna
and usually what you're gonna see on people
if it's moved forward a little bit.
Their ankle doesn't, their foot doesn't move up
as far as it should this way. - [Brad] Right.
- [Bob] Like if you can compare both of them, Brad
- [Brad] Mm-hmm - [Bob] Like if you put, yeah.
Do you wanna put the other one up here?
If you compare both of them and this one goes way up
and this one only goes this far.
That's a sign that that ankle ball may be move forward on.
- [Brad] Sure. And that's a sign when to do this.
- [Bob] All right. So.
- [Brad] I suppose you have trouble getting that back now.
- [Bob] All right. What we're finally gonna do.
Once we push that back, we're gonna tape it in place.
And I use an underlying tape first.
Hyporallergenic, so it's easy on the skin.
And I put it over the fibula bone here, the ankle bone.
And it's gonna come around here.
- You're gonna get a little hair ripped off here.
- [Brad] Yeah. Thank you Bob. Oh, wow.
- [Bob] Now that didn't, that didn't do anything Brad
That's just providing the protection.
Now I'm taking a heavier tape and I'm gonna push.
Put it on here. And this is what I'm gonna do.
I'm gonna use my thumb again. I'm gonna push that bone back
and up a little bit. So in this direction
I'm pushing that bone and now I'm pulling on the tape
and pulling it around. All right.
And that holds it in place. - [Brad] All right.
- [Bob] And again, I have had great success with this
And I usually do two pieces of tape Brad. - [Brad] Sure.
And you said you got a video of a real patient.
- [Bob] Yep. I'm gonna, I'm gonna do this
on a real patient who just had sprained their ankle.
So again, I'm pushing the bone. - [Brad] Yep.
- [Bob] And pull it around, holds it in place.
- [Brad] Put A lot of pressure on. - [Bob] Yeah, I know
- [Brad] And I can feel that
definitely put that pressure this way. - [Bob] So you'll
you'll see the difference on this patient.
I'll put the link up to that, that video right here.
You'll see the difference, how she's able to walk
much better after that, that fibula has been moved
back in place again where it's supposed to be. So. Alright.
Those are two things you can try.
And make sure if you haven't already
you wanna subscribe to us. - Right.
- And Brad - Can you see me in there, Sarah?
- [Sarah] mm-hmm
- Yeah. So, there's one important thing though. -Yeah
- There's one thing we cannot fix Bob.
- Yeah, we can fix just about anything. But we can't fix
- A broken heart. - That's right.
- We could try with this tape.
Maybe we could put some tape on there.
Get some of that tape out. We'll try to solve it.
- It's on? All right. - Ow - Brad big baby here
- Ow - I pull the tape off. - Oh oh oooh
Come on. On top, top.
There we go. - Oooh Nice job, Bob. How much hair does it