- Hi, I'm Bob Schrupp, physical therapist.
- Brad Heineck physical therapist.
- And together we are the most
famous physical therapist on the internet
- In our opinion, of course, Bob
- Quite an attractive ankle you have there at Brad.
- Yeah, here's the ankle joint
and its very complicated joint actually.
And when it sprained, it's pretty painful.
But the good news is you can rehab these babies to get back.
- Right. We got a request from one of our viewers to
show us how to do some ankle strengthening exercise.
I think a lot of people wanna know how to do this.
So we're gonna do the top three ways to
strengthen your ankle.
We're gonna actually kind of give you a little bonus here.
We're gonna first show you how to warm up your ankle.
- Sure.
- That a great way.
And Brad has had us put tape on our shoes.
Can you see that?
And so you can just see our shoes,
because we have these black shoes.
So Brad's gonna go ahead and start.
Start with the warmup, right?
- Okay. The scenario is you had an ankle sprained.
It's not feeling too bad.
We're starting to feel better.
You can walk on it.
You've already watched our video on what to do
with the ankle sprain in the acute phase.
When it first happens, now we're gonna strengthen it.
And these are exercises you can do
at home and they're really effective.
So the first thing you do, like Bob says to warm it up
you look at the white tape on my toe.
You do the ABC's is you pretend there's a piece
of chalk on the end of your toe.
And you're gonna write the letter A
on a Blackboard or a whiteboard.
And we go up, there we go.
And then down and then cross it.
That's the A then down.
This is all capital letters.
I always like to do capital letters, Bob
but you can do whatever you want.
There's C down and over is the D and then E there, there
what comes after E Bob?
- [Bob] You got the F, baby
- [Brad] The F, but I'm not
I'm probably gonna get an F on this baby. Okay.
- [Bob] I think we got the idea.
- If you get up to Z you'll probably wore
your ankle out because it does work it pretty good.
- [Bob] All right, Brad, if you want
- Pointing it at me Bob, I'm getting scared.
- If you wanna go ahead and take over now
we're gonna have you do a little filming.
Cause I show you the, the top three exercises now.
I'm here.
All right, the first one, after you've warmed
up your ankle and by the way
you might feel a little burning with that, right Brad?
I mean, after you've done it
- [Brad] Yeah.
- It's a workout in itself, the warmup.
So, but now you're gonna go into, and the first
thing we're gonna do is we're gonna do toe raises.
- [Brad] Oh, hold on. I gotta get down there, Bob.
- [Bob] All right.
- [Brad] Ooh, nice toes Bob.
- [Bob] Alright. Toe raises and heel raises.
Back and forth up and down.
You may have to hold on.
I'm holding onto a chair here.
Brad, I don't know if you can see that or not.
- [Brad] Yeah.
- [Bob] Or you may have to hold onto a countertop.
- [Brad] And if this gives you
any sharp pain, Bob, what do you?
- [Bob] Then you're gonna have to back off a little bit.
- [Brad] Yeah.
- [Bob] Now, if you want to, eventually,
if you wanna advance this you can do it on one foot.
And that's really tough.
- [Brad] How many repetitions?
- [Bob] I would say you could do a good 20 to 30.
Wouldn't you say?
- [Brad] If it's feeling that good,
you might start out with 10.
- [Bob] Start out with 10, go to 20 to 30. All right.
That's exercise number one.
And what the cool thing about this Brad is we've decided
that we're gonna show you exercise
that you do not need any equipment for.
- [Brad] Right.
- [Bob] This is stuff you can do at your home.
Cuz a lot of the exercise you're gonna
see people use stair band.
This is almost better.
Cuz this is called a closed chain exercise
activity where you're actually, it's kind of functional.
You know what I mean?
It's something that you're gonna be making use
of in your own life.
All right.
The next one, Brad, do you remember MC hammer?
Can't touch this.
- [Brad] Well, yeah, that wasn't about kinda music Bob.
- [Bob] Alright. Well, anyway, he's moving along
like this and that's what I want you to do.
Move your leg along.
Moving your feet along like this.
I'm going toes in toes, out toes in toes out.
- [Brad] There you go.
This was kind of the jitter bug
or what was that other dance from back in the forties.
- [Bob] That I don't know Brad.
- [Brad] For those people. Yeah, are you getting tied Bob?
- [Bob] I'm Getting tired.
Now if that's too hard for you, you could just start
by doing some side steps.
And you could do them along a countertop and
if you don't want to go to the advanced one like this
you could just shuffle along like this.
Good for the athletes.
- [Brad] Again, do...
- [Bob] The lateral motion working the lateral aspect of the
of the muscles of the ankle.
- [Brad] Yep. Side to side.
Right to left.
- [Bob] All right.
Next one, Brad, this is more advanced.
We used to call it braiding
in football and some other sports in basketball.
Do you remember this one?
You go cross over the front.
- [Brad] Yeah.
- [Bob] Cross over the back.
- [Brad] We called it karaoke.
- [Bob] Karaoke. I've heard that too.
- [Brad] Something like that.
- [Bob] Cross over the front, cross over the back.
Now you're working the ankle
in every absolutely every direction.
Brad, I'm a little winded actually.
- [Brad] Yeah. It's a good workout isn't it?
I mean even doing what you're doing
and we're not wimps Bob and I both work out regularly.
We're not real aggressive, but we keep healthy.
- [Bob] So, front back.
Front back.
And you can see I'm even having a little bit of trouble
with this front back and now, you know, once you start.
- [Brad] Oh yeah, there you go.
- Did MC Hammer do that too?
- [Bob] I don't think he did that one.
Brad, bring it up again.
- [Brad] You bet.
- All right.
Those are the top three exercises you can do.
If you want to.
We actually have a video, Brad too,
where you can and we'll link to that, right?
Right now.
- Yep.
- There it is.
And what that is for is you can actually go
and we'll give you kind of a test
as when you're ready to go back to activities.
- Right? And this is a, it gives the details on how
on how to test yourself.
Compare the right side to the left side
the good ankle to the bad ankle.
And it works out very well.
- I hope it does all those things,
it was a long time ago that we made that.
- Oh, and Bob, I reviewed it. It's doing good.
- And the other thing is you wanna subscribe,
- Subscribe.
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on the stay, healthy fit and pain free.
Well until your forties, fifties, and sixties and beyond.
Your gonna wanna watch us.
- You better believe it.
- All right. Peace out.