Ankle Sprain & Pain Rehab for BJJ | Start Here (Intro, 1 min)

Hi folks, today we're going to talk about ankle sprains. So the first thing with an ankle sprain, I'm assuming that you've just gone over on your ankle, you've got to typically pain on the outside of the ankle in this sort of area. The first thing we need to make sure of is that there's no fracture there. So if you're getting pain on the bone, and particularly if you're unable to put weight on your foot, so it might be painful when you put weight on your foot, but if you can't do it at all, then you need to get that checked out first of all.

But assuming that you can put some weight on your foot, this program is appropriate to start pretty much straight away. So I'm going to ask you to listen to your body when you're doing it. You're not going to do anything which is really sharply painful, but we're going to gradually progress things along. Now, the program is going to go in order of difficulty.

So we're going to start with some very basic stuff that you can do almost immediately after an ankle sprain. And as the days go on, we're going to progress to the later stage. So if it's a very recent injury, I want you to stay on the first day for a little while until things start to settle down, start to feel better. Okay, so I'm going to give you a rough guideline for when to do these.