Sebastian Brosche · 11 min · 1,136 words
Previously titled: Video 4 - Ankle Pain Rehab
Welcome back. It's day four of our ankle sprain program. Now, this is the sort of thing that you might start getting into at least two to three weeks after the injury, if it's a reasonably bad injury. So we're going to build on some of the things that we did before in day three.
So make sure you've gone back and you've mastered those first of all. Again, we're going to start today with our trusty foam roller again. We're just going to start with just doing a little bit of work into the calf. So before I'm turning my calf, I'm working into all different parts of the muscle.
Now, one thing people say to me when they do foam roller work in the calf, I can't get enough pressure in it. It doesn't feel like it hurts enough. And I always say to them, actually, that doesn't matter. And if you're putting the pressure through, you're rolling up and down on it, this will help both with the, to increase the mobility at your ankle.
Certainly, it's a good warm up for what we're about to do next. And like I said, the fact that it doesn't feel really sore when you're doing it, that doesn't mean it's not having an effect. Okay. So I've done that.
What I'm going to do now is I'm going to fold the leg over my opposite knee. Now I'm going to start taking my foot towards that painful position at that end of range. Don't actually stretch into that position, but I'm just going to take it towards it. Okay.
And when I get there, I'm going to hold that with my hand. I'm not going to pull it any further. I'm just going to push back with my foot. So I'm doing an isometric towards the end of range.
And I'm just going to hold that. I can hold that for 15, 20, even 30 seconds. And I just really like this. I'm just going to make some ankle circles.
That the other way. And I'm just going to go back, do the same thing again. So it's a bit like the isometric we were doing earlier in the week. But with this one, I'm taking it closer to that painful position.
Now, hopefully that should be starting to feel better by now. It should be able to get more range. Again, we can start to work into it a little bit more without flaring it up. And relax there.
Just do some more circles. So I'm going to go back to putting my toes on the edge of a mat. I don't have a mat handy at home to do this on. A book or a stack of magazines works quite well.
My heels are on the floor, my toes are on the mat. And what I'm going to do now, I'm just going to bend my knees forwards as far as I can. So I'm just mobilising that ankle joint again. I may not get very far, but that doesn't matter.
That's okay. I'm just going to take it as far as I can and back. Just repeat that. And what you'll find is that as you do it, you'll start to get a little bit more movement with each one.
So again, this is just another way of mobilising that ankle joint. We've seen several this week. It's good to have a variety to choose from. And they all work in slightly different ways.
Okay. And then we're going to go straight into our balancing series. So standing on one leg, we can start bringing the knee up and then taking it backwards. If you're starting to feel confident with this, you can start to straighten the leg out.
So lift the leg straight forwards and straight backwards. It's really up to you how far you want to challenge this. You're happy with the knee lift. That's fine.
The idea is to find a variation that's challenging, but not painful. And then stick with that one. So what we're going to do now is we're going to put that together with another exercise. So this time we're going to do a lunge matrix.
So first of all, I'm going to keep my injured leg static. I'm going to step forwards, go into a lunge. Then I'm going to step backwards, go into a lunge. And then I'm going to take the leg out to the side and go down into a lunge.
I repeat the same on the other leg. I'm just going to step forwards and then back. I'm going to step back, come up, and then step to the side and do a side lunge. Step forwards and then step back.
And then step to the side. I'm going to repeat on the other leg. And then we're just going to go around that one more time. Step forward, step back, step to the side, step forward, step backwards, step forward, and step to the side.
And then come back up. Now we're nice and warm. We're going to go back into the the jumps series that we started yesterday. So yesterday we started introducing some jumps, started doing it really gently.
I'm assuming that you can all do that okay. So this time we're going to start stacking those jumps together a little bit more. So instead of landing, stopping, and then going again, we're going to bounce backwards and forwards. Okay, so we're going to start with.
Now you can decide how far you want to go, how big you want to make those jumps. You can make them very small to start with, that's fine. We're then going to go into sideways. So of course ski jumps.
And then stop. Take a breather and we're going to go back over that again. Okay, so we're going to go forward and back. Stop, take a breather and we're going to go side to side.
And breathe. And then finally what we're going to look at is going from two feet to one foot. So I'm going to look at, I'm going to start on two feet. I'm going to push forward.
I'm going to land on one foot. I'm going to hold that balance for a second. I'm just going to go back. Once again, it's up to you to decide how far you're comfortable pushing that out.
You can either do a very small step or you can do quite a large step. I would always recommend starting with something you're confident with. You can gradually increase it as the confidence in the ankle increases. So that's it for day four folks.
So come back tomorrow and we'll have the final stage of this ankle rehab plan.
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