WELCOME ONBOARD
Ankle Sprain 2
Ankle Sprain 2
1 - Calf board
2 - Banded Inversion
3 - Banded Eversion
4 - Banded Plantarflexion
5 - Banded Dorsiflexion
6 - Bench Squat
7 - Bodyweight Lunge
8 - Standing on One Leg
You will not be pain free by stage 2, but you will be able to do stage one and ready to push the ankle a bit more. If you are unsuccessful in stage one, please contact a medical professional to abstain whether or not you need an x-ray, or whether or not something has been missed.
Depending on the severity of the sprain, you may be able to move onto stage 2 after 1 or 2 weeks.
This phase is about introducing bodyweight exercises and increase your balance and proprioception on the ankle.
Stage 2 exercises:
⮞ Calf board or calf stretching 3 x 30s
⮞ Banded inversion and eversion 3 x 12
⮞ Banded dorsiflexion 3 x 12
⮞ Banded plantar flexion 3 x 12
⮞ Bench squat 3 x 12
⮞ Standing lunge 3 x 12
⮞ Standing on 1 leg 3 x 30 seconds upwards
⮞ Standing on a towel on 1 leg 3 x 30seonds upwards
If there is still swelling or fluid in the ankle, which there may well be at this stage, then your range of motion may not be 100%, however you should be able to test the strength and stability of the ankle without too much discomfort. If you feel uneasy about anything, please get in touch with KST.
