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Ankle Sprain 2

Ankle Sprain 2

Ankle Sprain 2
1 - Calf board
00:05
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1 - Calf board

2 - Banded Inversion
00:20
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2 - Banded Inversion

3 - Banded Eversion
00:20
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3 - Banded Eversion

4 - Banded Plantarflexion
00:12
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4 - Banded Plantarflexion

5 - Banded Dorsiflexion
00:12
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5 - Banded Dorsiflexion

6 - Bench Squat
00:09
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6 - Bench Squat

7 - Bodyweight Lunge
00:18
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7 - Bodyweight Lunge

8 - Standing on One Leg
00:26
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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.