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At this point, you and your ankle should be on your way to trusting each other again, but If you really want to gain full neuromuscular control and correct kinetic movement, this stage is still crucial to developing ultimate correctness.

 

Exercises

These exercises should all be pain free, and you should be feeling very confident in the ankle. If your ankle is still painful or unstable, then doing these stages too early could cause reinjury. We would advise you go back to stages 2 and 3, really investing time in the basics before advancing.

 

You may like to do simple sets of these exercises to begin with, then start circuiting the exercises to increase demand. Two to three times a week would be more than enough to build a decent amount of strength to begin with over a 3 to 4 weeks period. If you are in an off season, and do not plan to go back to your sport for a few months, you may reduce the amount of impact and slowly progress your strength over the course of a few months.

 

⮞ Squat Jumps 3 x 12

⮞ Box jumps 3 x 12

⮞ Single leg jumps 3 x 12

⮞ Lunge jumps 3 x 12

⮞ Hops 3 x 12

⮞ Bosu ball and hopping drills

⮞ Change of direction sprints

⮞ Skipping

 

These exercises are demanding on the rest of your body, and we would only recommend this stage if you are planning on going back to sport. By doing this stage you are preparing to take on the demands of your sport, so If you are somebody who has never done this type of exercise anyway, then this is not a stage we would recommend, especially not without a personal trainer.

 

Can you say your ankle is fully rehabilitated? If you have gone through every stage and you still feel something just is not right? This is not the end of the road, and there are more options out there for you. Please get in touch, and we can help by giving you advise in your next path