Senebti

Twisted ankle

An injury to the ankle ligaments from rolling the ankle. Once swelling settles, movement, strength and balance are gradually restored.

Safety first

Right after an injury (first 48–72 hours), or if swelling or pain is severe, see a professional before exercising.

See a doctor or physio before exercising if you have: you cannot walk a few steps after injury, bone tenderness, a sudden ‘kicked’ feeling in the calf, or a swollen, red, warm calf.

Stop if pain increases or numbness spreads. Start short and easy. Move on when it feels comfortable and pain does not increase.

Not improving or getting worse? See a physiotherapist — If things are not better after a few weeks, or pain increases, talk to a physiotherapist. In the Netherlands you do not need a GP referral to book a physiotherapist.

  1. 【捻挫リハビリ①】足首固定だけじゃダメ！捻挫後2週間は足首と足趾を動かせ！ — 柔YAWARA【長野市の整体Zen繕】 (ja) Watch on YouTube
  2. 【足首捻挫】修復期間は6週以上！軽症は早期運動・重症は安静固定が大切だ！ — 柔YAWARA【長野市の整体Zen繕】 (ja) Watch on YouTube
  3. 足首ねんざのセルフリハビリ②（受傷後4週まで・約12分） — 柔YAWARA【長野市の整体Zen繕】 (ja) Watch on YouTube
  4. 【患者さん復習用】捻挫、骨折後のリハビリトレーニング — 中井スポーツ整骨院　「流山のスポーツ専門整骨院」 (ja) Watch on YouTube
  5. 足首ねんざのリハビリ（動きと荷重・受傷後2〜6週・約8分） — 柔YAWARA【長野市の整体Zen繕】 (ja) Watch on YouTube
  6. 足首のトレーニング（6種目・約8分） — 前田のまいにちセルフケア ! by GronG (ja) Watch on YouTube
  7. 足首の骨折・捻挫後のリハビリ（約10分） — みやのまえチャンネル (ja) Watch on YouTube
  8. 足首ねんざ後の痛み・可動域向け運動（約6分） — 自分と家族を治せる整体塾・土井治療院 (ja) Watch on YouTube
  9. ねんざ後6週までのリハビリ戦略！早期回復するための筋トレ5選【足首捻挫リハビリ➂】 — 柔YAWARA【長野市の整体Zen繕】 (ja) Watch on YouTube
  10. 【足首捻挫リハビリ③】『捻挫癖』回避は6週以降のリハビリで！ — 柔YAWARA【長野市の整体Zen繕】 (ja) Watch on YouTube
  11. 5 Exercises to Rehab a Sprained Ankle — Rehab Science (en) Watch on YouTube
  12. [RECOVER FASTER!] How To Treat Your Ankle Sprain At Home! — Tone and Tighten (en) Watch on YouTube
  13. How to Rehab a Sprained Ankle (Start to Finish) — E3 Rehab (en) Watch on YouTube
  14. Lateral Sprained Ankle Stretches & Exercises - Ask Doctor Jo — AskDoctorJo (en) Watch on YouTube
  15. The Best Ankle Sprain Injury Exercises For Strength and Stability — Tone and Tighten (en) Watch on YouTube
  16. Ankle Sprain Rehab Exercises | Mobilisation, Jumps, Stability — Physiotutors (en) Watch on YouTube
  17. How to Recover Quickly After an Ankle Sprain at Home — Jeffrey Peng MD (en) Watch on YouTube
  18. Strengthening Exercises for Ankle Sprain Rehabilitation — www.sportsinjuryclinic.net (en) Watch on YouTube
  19. Sprained Ankle Rehab Program Exercises | Doctor and Physiotherapist led — Doctor O'Donovan (en) Watch on YouTube
  20. 5 Exercises to Rehab a Sprained Ankle for Good — Bob & Brad (en) Watch on YouTube
  21. Oefeningen voor de enkel en de voet — Fysiotransparant (nl) Watch on YouTube
  22. Wat te doen bij kneuzing of verstuiking? | Rode Kruis — Rode Kruis (nl) Watch on YouTube
  23. 3 oefeningen om je enkelmobiliteit te verbeteren. — Kniecare (nl) Watch on YouTube
  24. Krachtoefeningen voor de enkel — voetenkel Amsterdam (nl) Watch on YouTube
  25. Oefeningen bij een verstuikte, verzwikte of zwakke enkel (≈17 min) — Conny Ladan-Tummers (nl) Watch on YouTube
  26. Maak je (gebroken of verzwikte) enkel opnieuw STERKER met deze eenvoudige oefeningen! — Bewegen met Bart: Oefeningen, ook voor 60-plussers (nl) Watch on YouTube
  27. Verzwikte enkel oefeningen — Fysioadvies Online (nl) Watch on YouTube
  28. Fysiotherapie en oefentherapie bij verstuikte of verzwikte enkel — KNGF Fysiotherapie (nl) Watch on YouTube
  29. Fysiotherapie oefening: enkel op en neer bewegen — OLVG (nl) Watch on YouTube
  30. Oefeningen voor sterke enkels - Negen Stappen (2024) — NKBV (nl) Watch on YouTube
  31. Bänderriss im Sprunggelenk | Schritt für Schritt Hilfe (Übungen) — Online Physiotherapie (de) Watch on YouTube
  32. Physiotherapeutische Übungen - Sprunggelenk — AUVA (de) Watch on YouTube
  33. Bänderriss im Sprunggelenk⎮4 Phasen-Anleitung⎮Übungen — MedicalPhysio (de) Watch on YouTube
  34. Sprunggelenk stabilisieren: Mit DIESEN 3 Übungen zu mehr Stabilität (+ weniger umknicken!) — Online Physiotherapie (de) Watch on YouTube
  35. Beweglichkeit Fuß/Sprunggelenk Verbessern - Übungen Nach Bänderriss Oder Operation — Tobias Hagedorn - NackenFrei (de) Watch on YouTube
  36. Fehler bei Verletzungen am Sprunggelenk — PhysioCoach Matteo (de) Watch on YouTube
  37. Schmerzen des Sprunggelenks lösen - 7 Minuten Routine — Bewegungsumfang | Visna Stief (de) Watch on YouTube
  38. Die besten Bänderriss Übungen für das Sprunggelenk (evidenzbasiert) — Gino Lazzaro (de) Watch on YouTube
  39. Sprunggelenk öffnen - Mach diese Übung — StrongandFlexTV (de) Watch on YouTube
  40. SPRUNGGELENK MOBILITY ÜBUNGEN - Diese Übungen dürfen nicht fehlen (auch nach Bänderriss und OP) — Gino Lazzaro (de) Watch on YouTube
  41. Rééducation entorse de cheville - L'éKipe Kiné — Tiana Raoul (fr) Watch on YouTube
  42. Entorse de cheville Quoi faire ? — ITMP (fr) Watch on YouTube
  43. MOBILITE DE CHEVILLE. Séance complète d'un kinésithérapeute ( entorse de cheville ) — pamz_therapy (fr) Watch on YouTube
  44. Conseils et exercices pour une entorse de la cheville (≈19 min) — Denis Fortier (fr) Watch on YouTube
  45. Entorse de cheville. Quoi faire? Kiné — Major Mouvement (fr) Watch on YouTube
  46. Reprise du sport et de la course après une entorse de la cheville — Alexandre Auffret - Tout pour ma Santé (fr) Watch on YouTube
  47. Rééducation de cheville 4 exercices expliqués — ITMP (fr) Watch on YouTube
  48. ENTORSE de CHEVILLE : ces techniques SOUS COTEES pour récupérer + rapidement et réduire la rechute — Hem Ton Kiné (fr) Watch on YouTube
  49. CHEVILLE: retrouver la SOUPLESSE après une entorse (niv. débutant) — Denis Fortier (fr) Watch on YouTube
  50. ENTORSE de CHEVILLE: 5 exercices à connaître absolument — Denis Fortier (fr) Watch on YouTube
  51. Tratamiento y recuperación de un esguince de tobillo — FisioOnline (es) Watch on YouTube
  52. Esguince de tobillo, ejercicios y rehabilitacion fase 1 — Marcos Sacristán | Fisioterapia a tu alcance (es) Watch on YouTube
  53. Esguince de tobillo, ejercicios y rehabilitacion fase 2 — Marcos Sacristán | Fisioterapia a tu alcance (es) Watch on YouTube
  54. 5 ejercicios de recuperación de un esguince tobillo — Runnea.com (es) Watch on YouTube
  55. 8 ejercicios para RECUPERARTE de un ESGUINCE de TOBILLO — FisioOnline (es) Watch on YouTube
  56. Esguince de tobillo, ejercicios y rehabilitacion fase 3 — Marcos Sacristán | Fisioterapia a tu alcance (es) Watch on YouTube
  57. ¿Tienes un esguince de tobillo? realiza estos ejercicios en casa — Fisioterapia en Español (es) Watch on YouTube
  58. Rutina de ejercicios para el dolor de tobillo (≈32 min) — Marcos Sacristán | Fisioterapia a tu alcance (es) Watch on YouTube
  59. Esguince de tobillo, tratamiento y ejercicios — Marcos Sacristán | Fisioterapia a tu alcance (es) Watch on YouTube
  60. 7 claves para recuperarte de tu esguince de tobillo en menos de 30 días — fisioteduca (es) Watch on YouTube
  61. 😯 Torceu o tornozelo, veja 2 formas para melhorar a dor — Dr. Alexandre Mota (pt) Watch on YouTube
  62. 7 Exercícios p/ DORES NOS PÉS e TORNOZELO | Mobilidade - Alongamento - Fortalecimento — Dr. Rodrigo Lopes - Fisioterapeuta (pt) Watch on YouTube
  63. LESÃO DE TORNOZELO - QUAL O MAIOR ERRO | QUAIS EXERCICIOS DEVEM SER FEITOS | QUAL A ORDEM CORRETA — CamaradaCast (pt) Watch on YouTube
  64. Exercícios simples para reabilitação de tornozelo e pé — PhysioBRAIN (pt) Watch on YouTube
  65. TORNOZELO À PROVA DE ENTORSES E DORES - Diminua a instabilidade do tornozelo — Dr. Rodrigo Lopes - Fisioterapeuta (pt) Watch on YouTube
  66. TORNOZELO FORTE - Blinde seu tornozelo contra dores e lesões com esses exercícios de fortalecimento — Dr. Rodrigo Lopes - Fisioterapeuta (pt) Watch on YouTube
  67. ENTORSE de TORNOZELO e LESÃO dos LIGAMENTOS - FISIOTERAPIA e RECUPERAÇÃO COMPLETA Dr. Robson Sitta — Dr. Robson Sitta (pt) Watch on YouTube
  68. ENTORSE DE TORNOZELO: Exercícios de Propriocepção e Fisioterapia — Andréa Rangel | Reabilita em Casa (pt) Watch on YouTube
  69. Exercícios para entorse do tornozelo — Especialista em Pé e Tornozelo Dr. Tiago Baumfeld (pt) Watch on YouTube
  70. Exercícios e Dicas para Entorse de Tornozelo com Fisioterapeuta — Care Club (pt) Watch on YouTube
  71. PROBLEMI alla CAVIGLIA: i 5 ESERCIZI più EFFICACI — Marcello Chiapponi (it) Watch on YouTube
  72. 15 Esercizi di Riabilitazione post-Distorsione di Caviglia (Prima Fase) — Massimo Defilippo Fisioterapista (Fisioterapiarubiera) (it) Watch on YouTube
  73. Riabilitazione Propriocettiva post Distorsione - Scopri gli Esercizi Fondamentali — Massimo Defilippo Fisioterapista (Fisioterapiarubiera) (it) Watch on YouTube
  74. Esercizi per la Caviglia dopo una distorsione — MdM Fisioterapia (it) Watch on YouTube
  75. Caviglia esercizi di rinforzo mobilità e propriocezione — Fisiofix Fisioterapia & Sport (it) Watch on YouTube
  76. Distorsione caviglia? Una routine di autotrattamento osteopatico che puoi fare tu a casa! — PosturaCorretta (it) Watch on YouTube
  77. Distorsione caviglia esercizi e riabilitazione — Fisiofix Fisioterapia & Sport (it) Watch on YouTube
  78. 16 Esercizi per la Distorsione di Caviglia (Livello Intermedio) — Massimo Defilippo Fisioterapista (Fisioterapiarubiera) (it) Watch on YouTube
  79. DISTORSIONE di CAVIGLIA: la GUIDA COMPLETA (radiografie, fase acuta, ghiaccio, esercizi, tutore) — Fitness Posturale (it) Watch on YouTube
  80. Dolore alla Caviglia Dopo una Distorsione: Cosa Fare (i Primi Giorni) — Massimo Defilippo Fisioterapista (Fisioterapiarubiera) (it) Watch on YouTube
  81. 腳踝扭傷好不了? 5招超實用保健方法_物理治療師Ryan｜KingNet國家網路醫藥 — KingNet國家網路醫藥 (zh) Watch on YouTube
  82. 物理治療 腳踝扭傷自己來~~ — 詹珞瑤 (zh) Watch on YouTube
  83. 腳踝扭傷怎麼復健？物理治療師教你降低後遺症｜啾c物理治療師 — 啾c物理治療師 (zh) Watch on YouTube
  84. 腳踝翻船一直好不了！？原來是因為少做這兩件事！！ — 物理治療師 Nick (zh) Watch on YouTube
  85. 腳踝扭傷後你最該做的處理！！ — 三個字SunGuts (zh) Watch on YouTube
  86. 腳踝扭親 (拗柴) 處理方法及運動復健 -脊醫王鳳恩 - (中/ Eng Sub) Ankle sprain strengthening exercises Dr Matty Wong - — 脊醫王鳳恩 Dr. Matty Wong - Doctor of Chiropractic (zh) Watch on YouTube
  87. 脚踝扭伤后的护理与运动（第一阶段・約4分鐘） — 物理治疗说 (zh) Watch on YouTube
  88. 脚踝僵硬不灵活: 脚踝扭伤运动康复 — 物理治疗说 (zh) Watch on YouTube
  89. 解决你的脚踝疼痛与弹响 — 运动康复陈老师 (zh) Watch on YouTube
  90. 腳踝常扭傷　專家教這三招持續練「兩週有感」｜復健｜吳易澄醫師｜吳易澄醫師x林振綱物理治療師｜一起來復健 — ETtoday健康雲 (zh) Watch on YouTube
  91. 이 운동을 따라하시면 발목이 튼튼해집니다. 앉아서 밴드 하나 가지고 할 수 있는 4가지 발목 외재근 운동 방법! 발 다치시거나 수술받으신 모든 환자분들, 꼭 보세요~!! — 김범수교수의 발편한세상 (ko) Watch on YouTube
  92. 발목강화운동 5가지- 발목염좌, 발목 바깥쪽 만성 통증, 발목인대, 발목 재활 초급 — 필라테스하는 물리치료사,람PT (ko) Watch on YouTube
  93. 앉아서 따라하는 발목 강화 운동 1 _ Ankle Exercise 배경음악 있는거요 — 효환샘 운동처방 (ko) Watch on YouTube
  94. 발목통증 10분 루틴 — 물리치료사.PT재석 (ko) Watch on YouTube
  95. 발목가동성 늘리는 발목가동술 3가지: 발목 삐었을때 발목가동범위 훈련 발목관절 재활운동 — Mr.Physio 호주물리치료사 (ko) Watch on YouTube
  96. 발목 인대 파열 후 깁스 풀고 꼭 해야 되는 발목 재활 루틴! [홈 재활 발목염좌편 #2] — 관절사용설명서 (ko) Watch on YouTube
  97. 발목 인대 파열 1~2주차 깁스 풀기 전 발목 재활 운동 루틴 [홈 재활 발목염좌편 #1] — 관절사용설명서 (ko) Watch on YouTube
  98. [발목 운동 특집] 자주 접질리고 조금만 걸어도 발바닥과 발목이 아프다면 이 운동을 하세요! — 모스틱 자세연구소 (ko) Watch on YouTube
  99. 발목 부상 재활 운동 모음. 필요한 운동 골라가세요 — 동네축구 고수 DONGO (ko) Watch on YouTube
  100. 발목 염좌에 좋은 스트레칭과 지압법 알아보기 [ep20. 발목 스트레칭] — 자생한방병원 (ko) Watch on YouTube