REHAB SERIES Ankle Level 1
Lower Body
•
11m
The rolled ankle is one of the most common injuries that most of you experience at some point in your life. But just because it happens a lot, that doesn’t mean it’s not still important to rehabilitate! I hear it all the time - I just rolled my ankle; it’s no big deal it’ll get better on its own. While it is true that the injury will heal over time, neglecting to build back up the range of motion, strength, and, most importantly, the proprioception in the joint is a big reason why people tend to sprain that same ankle again and again after the first injury.
That won’t be you! Not if you do our step-by-step videos to rehab your ankle from day one until you’re running or walking again!
This first video of our ankle series is designed for that first week following your ankle sprain. The main goal will be moving the ankle so it doesn’t stiffen up.
No warm-up is needed as rehab exercises are ideally done in small chunks throughout the day. We want to avoid your ankle getting super stiff, so doing these 3 times a day early on in your rehab is optimal!
Tools needed: chair
1 x 50sec
Ankle pumps gentle
Ankle circles
Ankle inversion AROM
Ankle eversion AROM
Seated calf raise - with or without hand on thigh
Dorsiflexion while seated in chair
Weight shifting while holding on
Sit to stand
Gentle lunge stretch left
Gentle lunge stretch right
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