Hi, I'm Doctor Jo, a licensed Physical Therapist and Doctor of Physical Therapy. I hope you enjoy my video demos of stretches & exercises for common injuries and syndromes. If you have a question, just ask. Be safe. Have fun. And I hope you feel better soon.

Ankle Sprain Treatments for Pain Relief

Sponsored Content: This video contains paid product placement. Thank you to BraceAbility for sponsoring this video and providing Doctor Jo with a free Ankle Support Brace to use. If you purchase this product from these Amazon Associate links/ads, Doctor Jo will earn a commission.

Click here to purchase the BraceAbility Ankle Support Brace featured in the video!

Ankle sprains are different grades depending on how severe they are. These ankle sprain treatments are for an early sprain where you want to get some movement, but you don’t want to overdo it. 

To start off with some ankle sprain pain relief, you will stretch your calf muscles. The calves often become tight with a sprain because you are not working the muscles like you normally would. Then you will do ankle circles. Try to just move at the ankle and not your whole leg.

In the early stages, you can also use an ankle support if you have a sprained ankle. The folks at BraceAbility sent me their neoprene ankle wrap. Wraps or sleeves are a great way to get some stability in the ankle, and to help get the swelling and irritation out with some compression. 

Then you will do ankle pumps, which is ankle dorsiflexion and plantarflexion. This also works the calve muscles like a pump to help decrease swelling. Next you will do ankle inversion and eversion or windshield wipers. 

You can also stretch out the bottom of your foot or the plantar fascia area because it can become inflamed when you don’t have normal movement. Finally you can do some light resistive exercises as long as they don’t increase the pain.  

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Tailbone (Coccyx) Pain Relief

The tailbone (or the coccyx) can become very painful if it’s injured or fractured. Here are 7 simple ways to help relieve coccyx or tailbone pain.

For the first stretch for tailbone pain, you will start in quadruped or all fours. Open up your knees, but bring your feet slightly together. Lean back into a stretch, but not all the way to your feet. Then you can gently take your hips side to side.

Next, staying in quadruped, you will do a cat/dog or cat/cow to stretch the hips and pelvis. Then you can go back into a full child’s pose or prayer stretch. The further down you go, the better stretch you will get. After that, you can lie all the way down on your stomach, and come up into a cobra stretch. If that is too much, you can start with a prone prop.

For the last stretch for coccyx and tailbone pain, roll over onto your back, and do trunk rotations and bridges.

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How to Use a Walker on Stairs

Using a walker on stairs or steps can be a scary thought. The key is to take your time and make sure the walker is stable before taking each step. This video shows you how use a walker on stairs safely. 

When using a walker, any time you can use a ramp, you want to do so. If there is no ramp, try to find a rail or someone to help support you and take your time on the steps.

The same rule applies for using a walker on stairs as any assistive device. If you have a “bad” side, you want to go up with your good leg, and down with your bad leg.

When you get to the steps, hold onto the rail so you can turn the walker to the side away from the rail. Once you feel steady, bring the legs closest to the steps up to the next step right into the corner. Check to make sure the walker is stable before stepping up. It might take longer, but go slow and be safe!

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How to Use a Walker Correctly

Using a walker may seem simple, but if you don't use it correctly, you may fall or end up hurting something else in the process like your back or shoulders. This video shows you how to use a walker correctly.

A walker is used when you need a little more support than just some balance. It has more support than using a cane, and it also has more support than crutches since it is one complete piece. It’s important to make sure the height is adjusted so you are standing upright and not leaning over or shrugging your shoulders.

A rolling walker, like the one used in this video, should not be lifted while moving. You want to roll it as you walk with a normal gait pattern. Pushing on it too hard or trying to lift it up and move it will affect your gait and safety.

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