Ankle Injury and Surgery Rehab | Weeks 03-04

Ankle Injury and Surgery Rehab | Weeks 03-04

Ankle Injury and Surgery Rehab | Weeks 03-04

ANKLE INJURY AND SURGERY REHAB | WEEKS 03-04

Recommended Equipment

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Theratubing - 3 Band Intermediate Pack

Theratubing - 3 Band Intermediate Pack

Power Band - Green (Heavy)

Power Band - Green (Heavy)

Foam Roller - Long (90cm)

Foam Roller - Long (90cm)

WEEKS 3-4
WEEKLY INSTRUCTIONS By now you should find your ankle less swollen and less painful. The Physio treatment should have helped as well as the use of the bauerfiend compression support or tubigrip sock. Your general ankle mobility and dorsi-flexion should be increasing, but you still may find there is soreness around injury areas as well as restriction in range. Don’t worry at this stage - as long as it keeps improving over the next few weeks, as this should improve with the new mobility exercises coming into the program over the next four weeks. If you are swimming, you still need to use the pull bouy for kicking. If kicking is not painful, I would still restrict the amount of kicking you are doing over the next two weeks as to not aggravate the tissues. Continue the stationary cycle as this is extremely important for recovery as well as overall fitness and reconditioning the leg. Aim to stay on a stationary bike rather than a road bike for the next two weeks to ensure safety. Set A exercises can now drop down every every second day: i.et 3 to 4 times per week. A good idea is to put in the cycling or swimming sessions in between your rehab days. Aim to do all the mobility at the Set A and B exercises on one day so you can have a rest day from the rehab the day after.
SPECIAL NOTES To ensure you don't aggravate the injury, make sure that the pain levels do not go above 4 out of 10 when performing the exercises Ice is still a really good option for pain relief, especially if ankle is achey from being on your feet for the day.

Session 1: Mobility and Stretches

Session 1:

PER DAY

1

PER WEEK

7

1

AS | Dorsiflexion (Banded AP Glide)

AS | Dorsiflexion (Banded AP Glide)

3 Sets x 15-20 reps

2

AS | Gastrocs (Step)

AS | Gastrocs (Step)

3 Sets x 1min both sides

3

AS | Soleus Stretch (Floor)

AS | Soleus Stretch (Floor)

3 Sets x 1min both sides

4

AS | Calf Release - Foam Roller

AS | Calf Release - Foam Roller

5

HS | Hip Flexion ER

HS | Hip Flexion ER

2-3 Sets x 1min both sides

Session 2: Rehab Exercises | Set A

Session 2:

PER DAY

1

PER WEEK

4

1

A2 | Ankle Dorsiflexion (Band)

A2 | Ankle Dorsiflexion (Band)

3 sets x 20 reps

2

A2 | Inversion - Band

A2 | Inversion - Band

3 sets x 12 reps

3

A2 | Eversion (Eccentric) - Band

A2 | Eversion (Eccentric) - Band

6 sets x 6 reps both sides

4

A1 | Calf Raises (Eccentric - Assisted)

A1 | Calf Raises (Eccentric - Assisted)

6 sets x 6 reps both sides

5

A1 | Single Leg Calf Raises (Seated)

A1 | Single Leg Calf Raises (Seated)

3 sets x 8-10 reps

6

A1 | Single Leg Compass

A1 | Single Leg Compass

4 x Rounds both sides

7

A2 | BOSU Balance (2 Legs)

A2 | BOSU Balance (2 Legs)

Session 3: Rehab Exercises | Set B

Session 3:

PER DAY

1

PER WEEK

3

1

K2 | Swiss Ball Squat

K2 | Swiss Ball Squat

3 sets x 8-10 reps

2

K1 | One Leg Ball Squat (Isometric)

K1 | One Leg Ball Squat (Isometric)

30sec x 3 each leg both sides

3

K2 | Step Down (Regression)

K2 | Step Down (Regression)

2-3 sets x 8-10 reps each leg both sides

Videos to Watch

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