Depending on the severity of your ankle sprain (it can range from grade I - III) or ankle fracture, you may be able to move onto level 2 by week 2, or it could be week 4 or 6.

Before progressing to this video, Week 1 exercises should feel pain-free and easy. Now, you should be able to walk normally without limping and with a full, pain-free range of motion in all directions.

During this healing phase, we will start strengthening and working on that much-needed balance, aka proprioception time!

Now that we are moving past mobility and onto muscle activation, I recommend you do this video twice a day. You can warm up with level 1 exercises.

Tools needed: chair, ball (about the size of a soccer ball), wall

1 x 60sec (15sec rest)

Ankle alphabet for warm-up
Banded ankle pumps
Isometrics into ball inversion into wall hold 5 seconds, off 3 seconds
Isometrics into ball eversion into wall hold 5 seconds, off 3 seconds
Tandem balance
Standing double leg calf raise
Standing 2 up 1 down calf raises with chair support
Single leg balance (look around the room)