ANKLE INJURIES
Taking Care of You
Answer these questions before moving forward:
On a scale of 1 to 10, how would you rate your current pain level during daily activities and exercise?
​
If 1-3 scroll to the third video.
If 4-6 scroll to the second video.
if 7-8 scroll to the first video.
If 9 or more you need rest.
​
How long ago did you get injured?
If it was just days ago start with the first video.
​
If it was a week to 3 weeks ago start with the first video and work your way up to the third video.
​
If it was more than 4 weeks ago start in the second video and work your way up to the third video.
Stage of Recovery: Early
Excersises:
Ankle Circle(3 sets of 10 in each foot)
RT: 15 seconds after working each foot
​
Ankle Pumps(3 sets of 15 in each foot)
RT: 20 seconds after working each foot
Stage of Recovery: Mid
Excersises:
Quadrup rock backs(4 sets of 12)
RT: 20 seconds
​
One leg Balance(3 sets of 20 seconds in each leg)
RT: 30 seconds after working each leg
Stage of Recovery: Late
Excersises:
Calf Raises(3 sets of 15)
RT: 20 seconds
​
Lateral step down(3 sets of 12 in each leg)
RT: 30 seconds after working each leg