Ankle sprains are the most common lower limb injury for sports people and have the highest re-injury rate of all sports injuries.
When we recover from ankle sprains and injuries we need to make sure that our exercise rehabilitation is comprehensive and properly strengthens the ankle before we get back to sport.
Here are the 5 stages of ankle recovery and 3 exercises/management tools you can do in each stage!
Stage 1: Regain range of motion.
- Gentle calf stretches
- Massage therapy to the lower leg
- Elevating and compressing your leg up to reduce the swelling – which helps to restore range of motion
Stage 2: Regain balance and proprioception.
- Single leg balance test
- Wobble board/bosu ball exercises
Stage 3: Strengthen lower leg muscles.
- Calf raises
- Ankle up and outs – with theraband
Stage 4: Start sports specific exercises (return to modified training).
- Lateral hops
- Jump squats
Stage 5: Return to sport.
- Bunny hops
- High knee running