- ♪ Bob and Brad ♪
♪ the two most famous physical therapists on the internet. ♪
- 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.
- Five ways to stop ankle sprains.
And number five will surprise you.
- This one is very interesting.
I, I couldn't believe it when I saw it,
but it's a good idea.
Really good.
- Yeah. So we're gonna make you wait till the end
or you're gonna have to fast forward to the end
to figure it out.
- Yeah, you can always do that.
- So, and by the way, Brad
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- No, I'm not.
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- Yeah.
- Alright. Let's start off with the first one, Brad.
So, you keep spraining your ankle.
And one of the reasons for that quite often is
because your proprioception has been affected. When you
- Now you're using big words, Bob. - I know.
- Come on.
- When you turn your ankle
and you sprain your ankle, you damage the ligaments.
And in the ligaments
there's these little sensors that tell you where
your ankle's at in, in the joint tool.
- Right? So from the nerves, from there,
going up through the pathway up to your mind
it's telling you all this information where
things are down there and your body responds.
You're not even thinking about this
but there's a tremendous amount of
information going back and forth to keep you standing.
- Can you just show real quickly, Brad
how you can test real quickly?
Just, you know, just compare one ankle
to the other just by standing on one foot.
- Sure. Yep.
- So, let's say this is your, your good leg.
- Right.
- You haven't sprained this one at all.
- Right. So I'm gonna stand and I can stand there.
I should be able to stand for 30 seconds without having to
you know, catch myself or grab Napoleon over here
without falling.
- Right. I did have you do it.
Because I have troubles with this sometimes.
- Right.
- I have narrow feet.
- And then here, this one's got the sprained ankle.
You see I got a brace on there and this one
- And that's what you're gonna quite
often find is you're gonna be wobbly all over the place.
- Exactly. I just worked with a guy, the knee meniscus
problem.
He's doing really good.
And I said, let's check your balance.
He does his good leg.
And then he does this and he's all
over the place
- Yep. Knee damage, the same thing, so.
- Yep, anything on that chain is gonna affect us.
- So it really pays to work on the balance.
And it's a lot of times what we like to use
is a wobble board.
Here's one that was, an inventor sent us.
The Gabo board, G A B O.
We're not getting paid by him. We're just
- We just like the product.
- We like, we like the product.
It's a nice air inflatable donut here that goes
onto the product.
And what I, one thing I like about it, Brad
besides being able to adjust how much it wobbles.
- Yep.
- Because of the air.
I, I like the fact that it kind of
you can work it on, use it on, on slippery floors.
- Sure. Oh right.
- Where this one you can't.
- Because it kind of slips like that.
- Yeah. You can use it on carpet
or you have to use a pad with it.
- Yeah. Give some shelf liner or a rubber pad
of some sort and then you're okay with that.
And, and this one you'll find
that it's a little more wobbly than that one.
So that's nice because it's good to start out with.
And then as you get stronger, you can take that out
and then go down of course on that, then you will need the
the pad and then that gets wobbly.
So you really get two in one.
- Right. Right.
You get the best of both worlds.
Alright Brad, do you wanna just show,
I mean, you might start
you might start working the ankle even
in a seated position, right?
- Sure.
- You know, you might just go forward.
Side.
- Yep. Just to get the range of motion.
You know, this is after if you had an ankle sprain
this is after the acute phase.
You're already walking on it.
Maybe slight limp.
It's ready to get strengthened though with some
just getting ready to go to the weight bearing.
- So we're doing forward, side to side,
and then you can even do circles.
- Yep.
- You can go one way
and then you can go the opposite direction too.
- Right. And what I'll have people do
I'll have him start with both feet. Forward.
Right to left. Circles clockwise. Circles counterclockwise.
And then to this side,
you can see my,
I wouldn't have a brace on
but that comes for later in the video.
- He's going ahead and he's working the single ankle.
- Right. - The single foot.
- And that's quite a bit difference.
And do our circles.
And then when you start weight bearing on this
typically I'm in a par - some parallel bars in the clinic.
We don't have parallel bars right here.
So we're just gonna use this, a chair which works fine.
And then you just start
out with both feet again. Forward and backwards.
And I say you should make it click.
Click, click, click, click.
- You like the noise.
- Oh, there's something about you get a rhythm going.
And then I say right to left
make sure you make a little click.
- So you can do this next to a countertop
would probably be better, right?
Because this chair does wanna move on you.
Doesn't it?
- Yeah. Unless you got someone like, like Bob
some big strong man, like Bob, to
to hold it or you could just sit on, Bob.
- Yeah. I could sit here and watch TV while
you do your workout. - Yeah, there you go.
Then I gotta do my circles right.
My circles left.
Now when you go to one foot, when this becomes easy
I do the five minute draw one minute forward and backwards.
One minute right to left.
One minute clockwise, counterclockwise,
and then try to balance
for one minute.
Then if you go to one foot, your sprained foot
this is where you, you can do the click this way
but almost nobody can click both ways with one
foot because your ankle just doesn't have enough
range of motion unless you're hyper mobile.
But anyways, then you do the best you can.
That way.
This way.
And actually for this one-footed one, I really
like this other wobble board better with the bubble.
Oh yeah.
It actually works a little more strengthening, Bob.
- Sure.
- And it's smoother and it's just more
it's just better. That, that's why we've got it.
- Yeah. Nice board.
- And then I'm gonna balance on it.
This is kind of fun, Bob.
Go on with the video.
I'm gonna play.
- Alright. You're done.
All right.
If you don't have a wobble board
you can start off doing some of these.
Alright.
So the, I'm working the left ankle, Brad.
- Sure.
- And so what I'm gonna do is
I'm gonna actually move forward
with the right leg and reach forward and just touch
and come back again, touch and come back again.
So I'm getting, I'm doing balance, I'm doing strength.
I'm getting some mobility
in the ankle to it, with all of these.
Now, if you're more of an athlete
you might be able to go way out here.
- Sure.
- You know, if you're not old like me
and then you're gonna go ahead
and obviously go backwards like this too.
- This is one of those that looks
like what's the big deal about that.
But if you got a sprained ankle,
- Yeah.
- a problem you'll find out what the big deal is.
- And then you can actually try it without touching.
- Touching? Yeah.
- Which are a lot harder.
- Right. - Again, I don't have great ankles
to be honest with you.
Alright. Then you're gonna go ahead
and reach out to the side and back again.
And you can lean while you're doing this.
You can lean to the left like this
while I'm going to the right.
- And you gonna cross over too.
- Yep. I'm gonna cross over.
I'm gonna cross over and touch.
Okay. And the next one may be a little surprising
to you, Brad.
You see a lot of people doing ankle swings, don't you.
- Yeah.
- You see these leg swings as a warm up.
- Like a big pendulum.
- And you think, oh they're doing it for their hip.
It actually works out really well for the ankle too.
- Sure. - It gets motion to the ankle. - Yep.
- It's a rotational motion.
So you're gonna go
toe up on this direction
and toe up in this direction.
Just a great one to warm up the ankle
and actually to work the ankle a little bit too.
- Sure.
Yeah, there's, there's a lot more stress
on that ankle than you think with that motion.
- Alight, let's go into a little bit of strengthening, Brad.
One we can do that's very simple is just do some toe ups.
- Yep.
Or heel ups, I would say.
And also toe ups, right?
- Yep. So you get both, both sides.
- Yep.
- You get the anterior muscles and the posterior
calf muscles and the anterior tib.
Okay. And do 10 to 20 of those.
- You can, you can wrap some tubing around your foot, too.
- I thought you were gonna say wrap it around your neck, Bob
but I'm glad you didn't do that.
- There you go. There. I like the crisscross, Bob.
- And now.
- That's beautiful.
- As you go out, you're working the ankle, it's working.
It's making it, it work.
- Right. Not only is it getting the ankles
but it's getting your hips too.
- Hips, yeah.
- So that when you start running
in lateral motions you're already ready for it.
So it's a double, double bonus.
- What do we call this one?
- I call it the Ziggy Ziggy.
- The Ziggy Zaggy?
- Yeah.
- So you're just gonna go.
- I use this.
I've had two good ankle sprains with people
in track this spring. And I've used this on both of them.
And they were surprised at how well it works.
When it works, two, go to two then
- go to one foot.
- Yep.
That, that's a lot harder.
- This is hard.
- Yeah. You gotta be 20 years old to do this stuff.
Either that or, you know.
- Can you do it?
- I, I. Well, my shoe's a little different.
- Yeah.
- My, mine's slippy here.
- You actually don't want that has as much grip.
All right, Brad, why don't you show number four, a brace.
The old ASO.
- Okay. The one I'm wearing.
Okay. If when you get back to activity
it's feeling fairly decent and you want to get
out there and play typically it's best to be safe.
Particularly if you're doing a lot of like a
basketball or soccer where you're doing a lot
of lateral motions. This is my favorite brace.
Again, we are not getting paid for this
but this is my personal brace from the ankle,
three ankle sprains that I had that were pretty serious.
And I got back to running using this.
It's the A S O, capital ASO.
Right there.
I love these.
I always recommend 'em to my patient.
There are other braces that work just as well
but once you get attached and you have a good one, the
the thing I like about this one is
the lateral support.
Most ankle sprains go this direction.
So I'm gonna take this, pull it up nice and snug.
So that cannot, my ankle is unable to move that direction
protecting the injured ligament.
And there you go.
Alright. - Wonderful. Let's, I'll take that stool too, Brad.
- Say no more.
- So here we have the new device number five, which you
may be a little bit surprised at.
- This is what they've been waiting for.
- Yep. - And I think some people did click forward, Bob.
- Alright. Well, this is it.
This is the ankle roll guard.
And, uh, what this is, is this is a device
so you don't have to wear a brace.
So instead you got this,
this device here that actually has kind of a stop here.
- Right.
- So it prevents your ankle from rolling over completely.
- Well, it's like a roll bar.
- Yeah. - They have these built in the shoes.
They call 'em roll bars on balance.
But this is really, this is a major roll bar.
- Yeah. And the thing about this, Brad
this is very, very light.
I mean, I actually, as a, a trial, what I did
I ran this morning.
- Yep. - And I just ran with it.
- Yeah. - I mean, I couldn't tell the difference
between the two.
- Sure.
- And I don't know if, you know, I don't know
if you're gonna wanna wear this in a game or not
but you certainly could wear it in practice.
- Didn't you say they're
they're actually having some bonafide studies being done.
- Yeah. There's Dr. Tyler Brown.
He's, he's in the midst of doing a study.
He's from Boise State Department of Kinesiology.
- Ooh.
- And he's found so far that
it's been equivalent protection to a brace like that.
- Okay.
- Or to the, that standard weave wrap.
- Sure.
- You know, it's been equivalent to that so far.
I, I don't know how many subjects they've had or
or how many people, but they're
in the midst of still testing it, so.
- Did you zoom in on that, Lonnie?
Oh, you did good job. Okay.
- So it's the ankle roll guard.
I'll put a link to it down below.
It runs about 35 bucks, I believe.
- Sure.
- Well built, um,
you know, it, it took a little bit of adjusting
with the straps, Brad.
- To get it to fit.
- To get it fit because you want this down.
This has gotta be down, right, you know, almost level
with the bottom of the foot so that you, you don't turn.
- Right.
- And it's supposed to be a little bit
before the ankle bone here.
And that's how I have it set here.
But once you have it set, then it's easy.
You know, once it's, it just goes
on like this and you can strap it on real fast.
- Exactly. And you're gonna wear it all the time.
Just yourself.
It's not like everyone on the team is gonna be wearing it.
- Yeah. And it's got this material here, Brad
really easy to clean.
- Yep.
- So, you know, unlike those
which get to be stinky pretty fast. Yeah.
- I've been wearing this for years, Bob.
- I know and I that's why I'm trying to tell you, Brad.
- I don't get it, Bob.
- You need an intervention here or something.
- Well, you know, I, I'd rather play than wash my clothes.
- So remember Brad and I can fix just about anything.
Show it, take the magic wand and show where it is Brad.
- Oo, here it comes.
- There it is.
- The broken heart.
It's up here.
- Oh, I'm sorry Bob.
Yeah. We're having problems with that
but we're still working on it.
We're not gonna give up.
I don't care what anybody's says.
- Alright. Thanks for watching.