♪ Bob and Brad the two most famous ♪
♪ Physical therapists on the internet ♪
- Gotta wake up here Brad, gotta wake up.
Hi folks, I'm Bob Schrupp, physical therapist.
- Brad Heineck, physical therapist.
- Together we are the most famous
physical therapists on the internet.
- In our opinion of course Bob.
- Today we're going to present the
top three exercises for ankle sprains.
We're going to show you some that you can do
without equipment and also with equipment.
- Sure.
- And this video is dedicated to my nephew Justin Schrupp.
- Oh you're even telling his name.
- Yeah, he's a really good basketball player
which is really a surprise because his dad was awful.
His dad was like a, you remember the show the Munsters?
- Oh ya.
- Ho ho ho ho, that's how he shot.
He really wasn't, but I had to stick it to my brother.
- Alright, if you're new to our channel
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- Oh.
- Pro Stretch, Pro Stretch Plus.
- Wonderful tool for those heel cores, calf muscles.
- We're really good at remembering too aren't we?
I used it this morning, by the way.
- Oh good.
- So I'm really sore.
But yeah, if you go to Bob and Brad on
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It's also on Facebook.
Alright, so we're going to start off,
I'm assuming Justin that you know,
once you start doing exercises that,
the pain has gone down, you're really not
having any pain anymore.
- Right.
- I'll show you one that you can do
if you're still having pain.
- And it's swollen perhaps.
- Yeah, if it's swollen, but a lot of these
are more advanced ones to do after it's
feeling better and the swelling is down.
- So you're able to walk on it reasonably well,
but you're not able to run or cut with that that kind thing.
- Yeah, exactly.
So the first one you're going to start with
is you're going to simply do ABCs with the ankles.
- Sure.
- So Brad always mentions, you always
have a good description of this.
- Well, I always tell my patients, imagine there's
a piece of chalk right on your big toe and then
a chalkboard in front of you and you're
gonna make the letter A.
- And you're doing capital letters.
- Yup, so you get good range of motion and
when you do the letters, it does two things,
it makes you get range of motion on all
planes of the ankle, so all the muscles and the
joint gets exercised as well,
but it also gives you something to think about.
And then, if you only get to D or E
or something like that, you kind of know
how far your ankle tolerated.
If you could go the whole alphabet,
you're probably ready to start walking.
- Probably ready for the next step.
- Right.
- The other next exercise, so you can do that and
that's one you can do throughout the day,
you can do it while you watching T.V.,
playing your computer games or whatever.
- Not driving though.
- Not driving, no that's true.
- That'd be a little bit difficult.
The second one is the one that is kind of a key one.
What people don't realize, when you injure your ankle,
you also affect it's proprioception.
- Right.
- Proprioception is the ability to tell
where a body part is without looking at it.
- Sure.
- So I can tell right now I'm turning my ankle in,
out, up, down, so the way to test this actually,
if you have a good ankle and a bad ankle,
an involved ankle, you stand on the
good ankle first and you see what you're balance is like.
- Right.
- And then you stand on the bad one,
and quite often you're going to find out
that's what's going on.
You don't have the sense of where it's at and
you aren't able to correct like you should.
People often that, that's weak,
and that's not necessarily the case.
The case is that the proprioception has been affected.
- Right, they over lap and there's a little bit of both,
but often times it's neglected.
- So one thing you can do is, you can actually,
actually you want to give me that ball there too,
that soft ball Brad.
- You bet.
- So you can start off by actually just doing these,
15 seconds times three.
Trying to hold your balance.
My proprioception on this ankle is worse than this ankle.
They're actually both bad.
I need to do this.
You can do it while you're brushing your teeth,
to add to it.
- Yup, very good idea.
- Eventually, after that gets to become too easy,
you can actually play ball toss with somebody,
or toss it against the wall.
Take a basketball and dribble it.
- There you go.
- And you can bounce the ball against the wall,
you know, make you're mom nice and happy when
you're making lots of noise in the house.
- Yeah, banging things up against the wall
it's all for a good cause.
- Yeah, knocking pictures off.
So that's the way to do it without equipment.
And I'll show you in awhile how to do it with equipment.
- Sure
- That same one.
The next one is, we're going to do some zigzags.
And this is for some strengthening that we do.
So, it's nice cause it strengthens
the ankle in all directions.
So what you're doing is,
It's kind of like doing the charleston
if you're familiar with that.
If you're a little older.
- [Bob] Oh yeah, Justin is not going
to know what the charleston is.
- [Brad] You'll have to ask mom and dad.
- But it's funny, just by doing this,
it looks easy, but your ankle starts to fatigue.
- Oh right, yeah, you're working a lot of
those muscles that are going to apply
with running, jumping, balance, all the basics.
- So then the next one,
- I just want to go to the advanced,
if it gets too easy, doing it like this,
and you go five or ten feet both directions,
then try one ankle and that's notably more difficult
and if you want to, if you need help, you know,
you can get a stick or a cane.
We like to use a buoy stick and then,
you know, you can start with that.
And then if that gets to easy then go without it.
But that really--
- Thanks for pointing out Brad,
I kinda forgot about that one.
Alright, the next one you can also do some heel raises.
- Sure.
- And you can start off with both,
cause that might be difficult.
And then again as Brad said, eluded to, you progress to one.
My calves are sore.
I just started running again outside and--
- Oh yeah,
- You know you're running up hills now.
- [Brad] Loose stuff going on.
- So I'm a little bit sore here.
Alright, so that's the ones you can do without equipment.
Now we're going to show you the ones
you can do with equipment.
The first one is the ABCs which you don't
need equipment for, so you can still do that.
But the next one is, and Justin I sent you a set of these.
- Oh you did!
- Yeah I did!
- Wow!
- I'm a good uncle, what can I say.
- I never got anything from you.
No, I know, you never got anything from me.
(laughter)
Can I have the other chair there Brad.
- [Brad] Yup.
- [Bob] So this is called the dynamic duo.
It's kind of like us Brad, the dynamic duo
- Yeah, we're dynamic all right.
- Batman and Robin.
So, or Kato and and Green Hornet right.
- Kato
- So, I like these because they're
working the individual ankles.
You know it's not like the other ones
where you have both feet on one.
- Sure, right.
- And if you start by holding on.
I mean you're going to want to make sure
you're holding on to something here or
you're being safe because this is not
for grandma to be using or grandpa to be using.
This is more for athletes.
But it is fairly stable.
I mean, even an old guy like me can kinda
just have finger tips on the chair and it's still working.
But, you can go back and forth, forward and back,
circles, circle one direction, circle the other direction.
- You said, he's a basket ball player,
- He's a basket ball player
- Yup.
- And there's advance stuff you can do.
You can start doing squats.
- Sure.
- You can do, again, have somebody
throwing you a ball or bouncing a ball
against a wall, stuff like that.
- Right.
- So there's a lot of ways,
You thinking about anything else Brad
that you want to do with that?
- With this?
- Yeah.
- Well no, but again, you know,
when he gets advanced, you could go to one ankle.
- Yeah, exactly.
- On one leg.
- Eventually go to the ankle that is the problem ankle.
And work on that.
Alright, why don't you go ahead and
show us some strengthening Brad.
- So this would probably be done earlier on.
- [Bob] Right, yeah.
- You just, when it's still,
and I don't know what phase you're in there, Justin,
- Justin, yeah.
- This would be more probably before
you you'd be doing this.
- Right.
But if you got a band, you just put it around your ankle.
This is like when you're doing the ABCs and
they're getting easy but you still can't walk very easily.
And this is probably the eversion
is probably the most important.
You get the peroneal muscles which are
really critical to strengthen the ankle for
an inverted sprain, which you probably have,
because 90 percent of them are that way.
- [Bob] Yeah, you sprained it by going in,
so you want to strengthen the muscles that
are going out like that.
- But it's still nice to go the other direction.
Now by yourself, it's a little bit hard,
but you can hold out like this, and work it in.
And I'm getting,
- [Bob] You can cross over too Brad.
You can put that one over on top of it, like that.
- My legs not that long.
I don't have, but he could probably do it.
Or you know, you could go around a leg table
or have a family member or friend hold it over
there and then you can just work that on your own,
but 10 to 15 to get up to three reps, three sets of that.
- Again, I would do this like you said Brad, earlier on.
Its probably lower priority on my list.
- Yeah, we're thinking higher level basketball.
- The zigzags I think will do a good job,
cause it's more functional.
- Right, yup.
And, you know, eventually if you want to know
if you're able to go back to sports,
you should be able to pass.
Like we had a video on the jump test.
- Yup, the jump test and the hop test.
- Jump test and the hop test.
Just type in Bob and Brad Jump test or
Bob and Brad hop test and you should be able to find it.
- Right, and there's an actual system that
goes along and how 15 seconds and you compare one leg
to the other and it shows how you can come up with it.
- Yeah, it shows that you're ready to go back to sports.
- Right, yup.
- Cause that's a key question all the time too.
- So, well good luck Justin.
And say hi to your family.
I hope to see you soon.
I'll see him on his graduation.
- Oh you will.
- Yeah.
- Okay, hope your brother, it's your brother's son?
- Yeah, it's my brothers son.
- Aren't you going to say anything to him?
- I already did!
Herman Munster, I called him Herman Munster
(laughter)
- Alright, thanks for watching.