Reduce Pain From Ankle Sprain Using These 4 Movements With Dr Rhee and Power Plate

We are all familiar with a sprained ankle. You roll it, it swells up, and suddenly you’re hobbling around like you’re 90.

Here’s what most people get wrong: the real problem isn’t the sprain itself — it’s the swelling that follows.

The minute you stop moving, take off your shoe, and let gravity pull all that fluid down into your foot… boom. Pain, pressure, inflammation.

So how do you fix it? You’ve got to excite the tissue. You’ve got to get blood moving, flush out the waste, and re-oxygenate the area. That’s where Power Plate comes in.

Here’s what I do:
If you know it’s not a full rupture — you can move your ankle a bit — start seated. Gentle up-and-down movements: dorsiflexion and plantar flexion. Easy.

Then we start to retrain the system.

Stand on the Power Plate at a low setting, both feet down. Just stand there for a minute or two. Let your body feel the vibration.Now shift your weight — good ankle, bad ankle, back and forth — for three to five minutes. You’re telling your nervous system: this joint is safe, it can move again.

Once that feels okay, put more weight on the injured side. Stay with it. The first minute might sting, but something incredible happens: pain starts to fade. The swelling drains. Your ankle wakes up.

After that, you’ll notice you can move better, maybe even walk without a limp. Then add a little motion — heel down, gentle calf stretch. Up and down. When that’s easy, go to your tiptoes and back down again.

Those four simple steps will accelerate recovery faster than ice or rest ever could — because you’re not numbing the body, you’re teaching it to heal.

That’s the Power Plate difference: not just recovery, but regeneration.