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Ankle Sprain 3

Ankle Sprain 3

Ankle Sprain 3
1 - Walking Lunges
00:10
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1 - Walking Lunges

2 - Coursety Lunge
00:24
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2 - Coursety Lunge

3 - Single Leg Step Ups
00:17
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3 - Single Leg Step Ups

4 - Olympic Squats
00:09
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4 - Olympic Squats

5 - Cone Taps
00:25
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5 - Cone Taps

6 - Ladder Drills
00:07
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6 - Ladder Drills

Are you moving onto stage 3? If so, pat yourself on the back!! You are one of the very few that decide to take an ankle sprain to the next level, which is wise, as almost 80% of ankle sprains are reoccurring. At this stage your ankle will be weak and vulnerable to reinjuring, but on the whole will certainly feel better. There is no point in leaving your rehabilitation here if you plan to go back to sport, as this requires a little bit more rehabilitation to prevent re injury.

 

Stage 3 goals:

- Loaded exercises – Can you do loaded leg exercises whilst maintaining a stable foot and knee position?

- Advance your proprioception – can you land on your ankle, change direction and increase your speed whilst maintaining stability?

- Continue improving range of movement through your ankle, as it still may be stiff from your injury.

Exercises: 2 / 3 times per week depending on your fitness levels and ability prior to your ankle injury. These exercises should only be carried out you are confident in the technique that is involved, as we do not want poor technique to cause injuries anywhere else in the body.

 

Exercise ideas:

 

Weighted  

⮞ Walking lunges 3 x 15/20

⮞ Courtesy lunges 3 x 15/20

⮞ Single leg step ups 3 x 10

⮞ Olympic squats 3 x 12/15

 

Proprioception

⮞ Cone tap proprioception 3 x 10 each foot

⮞ Ladder drills 3 x 20

⮞ Bosu ball one leg standing