- Hi, I'm Bob Schrupp, physical therapist
- Brian Heineck physical therapist.
- And together,
we are the most famous,
physical therapists on the internet.
- [Brad] In our opinion of course, Bob.
- Brad, today we're gonna talk about
we're gonna jump right into it.
What to do when you sprain your ankle.
This is right after it happens.
What, it's an emergency?
- Exactly. - We gotta start right away.
The first thing you wanna do, is get some ice.
- Yep.
- Now, if you have an ice pack, that's great.
Cause it's a lot easier to use than trying to get
some of your own ice cubes
out of the refrigerator.
- [Brad] Right.
But if you don't,
if you have to take some
ice cubes
and you know, they kinda all chunky
like mine do
put 'em in a plastic bag,
probably put 'em in two bags even.
You put 'em on Brad,
and take the old hammer.
No,
you take the old hammer. Are you, are you up there Nate?
And you just start, pounding the hell out of this.
(hammer bangs)
It'll make it nice and smooth,
pliable, so it can go right on the ankle,
like this, Brad.
- Small ice chunks are best.
- Yeah, small ice chunks.
Anyway, just this heat is better.
We're gonna use the ice pack.
- Right.
- So you're gonna want to immediately,
you know,
remove the shoe.
Most ankle sprains occur this way, Brad.
- Right. Inversion
- [Bob] Got that Nate?
- [Nate] Yep
- [Bob] 90% you think. Right?
- [Brad] Right.
- [Bob] Yep.
And so the pain, swelling is gonna be all right here.
- [Brad} Right?
- [Bob] If it was the other ankle, it's gonna be this way,
in
like that.
- [Bob] Okay.
All right. So you get the ice pack.
You're gonna slap it on there
on the outside.
Now, if you don't have a sock on
you're gonna wanna put a wash cloth
or something underneath.
Between the ice pack and the skin.
- [Brad] Right.
One layer, you want to keep the ice cold,
but not directly on the skin.
- [Bob] Right.
So we got the layer already.
Now this is kind of
one of the important parts here.
You take your ACE wrap.
You could also tape it on,
a lot of guys just have tape.
- [Brad] Right.
Just to hold it.
- [Bob] Yep.
Just to hold it.
So you're gonna start,
with your Ace wrap,
like this.
and you're gonna move it,
go towards the other foot.
- [Brad] Mm huh.
- [Bob] So it comes around,
and you can anchor it once,
like this.
And now I'm gonna give it a little tug.
And that prevents,
the ankle from turning back,
to the way it was when it was injured.
- [Brad] Right. - [Bob] So I'm, it's actually
taking it away from that direction.
- [Brad] Right.
- [Bob] So now I'm gonna take it around,
bring it up,
do the figure eight.
And then I'm going,
you know,
about half of what the wrap is right there.
- [Brad] Yep, Half lap
- [Bob] Half lap.
There you go.
And again,
I'm gonna give it a little yank, right here,
to keep the foot from turning.
And just do my figure eight around
the ice pack.
Come down again.
- [Brad] So this Bob, is also doing,
the compression part.
Which will help reduce swelling as well.
- [Bob] Right.
So what you wanna remember
is the, is it an acronym?
- [Brad] Yeah, it is.
So I'm not an English major, but
- [Bob] The initials P R I C E
maybe Nate could,
even put that on the video for us.
- [Brad] Price
- [Bob] Price. Yep.
And the price is first,
the P is protection.
So protection means,
you're probably wanna start off,
by really not weight bearing
as much as you were.
- [Brad] Crutches. If it's a bad ankle sprain,
you won't be able to wait.
- [Bob] Right.
And you may need to lean
on your buddy for a while, until you get some crutches.
But, you're gonna probably have to use
a couple, uh,
couple crutches, one on each side.
- [Bob] All right.
The R is rest.
- [Brad] Right
Right, So obviously
you can't go around,
playing more basketball,
that day.
- [Brad] Exactly. - [Bob] I is the ice.
We got the ice.
C is the compression,
and E is elevation.
So, the other thing you want to get
you're gonna want to get some pillows
- [Bob] and get some,
yeah.
- [Brad] You will need
one for your head
and you know, if you're on a couch,
you might be able to,
put it over the nice soft arm, rest on the couch.
Get it above the level of your heart.
- [Bob] Yep.
And now you can ice this.
You could actually go 20 minutes on
20 minutes off.
- [Brad] Sure.
- [Bob] Initially,
to really help it,
help it roll here.
- [Brad] Right.
And if you're
you know, if you're an elderly person,
and crutches do not work for you,
obviously, you'll probably have to get a Walker
so that you can help walk around.
- [Bob] Just Real quickly.
If you happen to be the other foot.
What you're gonna want to do
is you're gonna start this way,
and around.
- [Brad] Right.
- [Bob] Again, each time
it's towards the other foot.
Start on the top of the foot,
go towards the other foot,
and you can wrap around like that.
- [Brad] Yeah.
- [Bob] Alright.
Anything else, Brad?
- [Brad] No, I think that's good.
So we're really gonna help feel,
make that ankle feel good
that first 24 hours. Keep it iced and wrapped.
And if you need more information like this.
You really ought to subscribe
to us, because we're gonna have
more and more helpful information like this.
Particularly people 40 over,
up to 101.
Isn't that right Bob?
- [Bob] That's right, Brad.
Brad's always right. So let's not argue with him.
All right.
Thanks a lot.