Ankle Sprain & Pain Rehab for BJJ | Part 5 (13 min)

I'm just going to hold that up by my chest. Okay. So from here, I'm going to do a sideways shuffle. Foot out, back towards me.

Foot out, back towards me. Now I'm going to go the other way. Foot out and back in. Foot out and back in.

And back in. And back in. And go back each direction. A few times each way.

It's a great workout for the hips as well, this one. And we've done that. I'm going to drop the theraband to the side. I'm going to do a similar thing without the theraband.

So it's a little bit more ball-like. So I'm going to take the feet out and grab the theraband. So I'm going to grab the foot, grab the foot and grab the foot. And then now I'm going to roll it out.

without the theraband, so there's a little bit more bounce involved this time. I'm going to shuffle to the side. I'm just going to mount. So again, we're just getting that dynamic movement back.

And then back. And rest for a second. We're going to go back. We're going to do one more set of those.

We've got the band on. Step out, step back, step out. So again, remember you can get a different strength theraband depending on how hard you want this to feel. So blue is reasonably heavy.

If I want to go down a stage, I could go to green or even to red. If I want to make it harder, you can get a black band or you can get even heavier bands. And then start from the middle. Drop your band to one side.

And again, we're going to do the same thing without the band. So with a bit of a bounce in the middle. So take a breather for a second. The next thing we're going to do is also quite dynamic.

If you remember the jump matrix we were doing yesterday, forwards and back, side to side, we're going to do the same thing, but we're going to move on to one leg. OK, so again, if you're not confident on one leg, if you're not confident with hops at the moment, feel free to go back to doing it with two legs. That's absolutely fine. I want you to gradually build up to things as you feel ready.

So we're going to start the standing on one leg. Again, you can start with just hopping straight up and down if you want to. Just a bit of a hop, hop and a land. Just make sure that's comfortable.

Bounce is good there. And we're just going to go forwards and back. Again, it only needs to be a very small hop. Don't need to go too mad.

And then rest. Put the foot down, shake the ankle out. We're going to go back in, we're going to do sideways. So once again, make it as small as you feel confident with at first.

Now, I'll emphasize you absolutely do not want to be doing this too soon in the rehab plan because this is where there's obviously the potential to do more damage to that ligament if you're not ready for this, which is why we've built up to it gradually over the course of several programmes. So going back, we're going to do the same thing again, going forwards and backwards. And take a rest. Again, bear in mind this isn't an endurance programme, so if you need a little bit of extra rest in between each set to make sure you're ready to go and the muscles are ready.

So that's particularly a factor if you've had a bad injury, you're off your feet for a bit, you may not be in condition. So we don't want to work to the point where you're in a bad condition. So we're going to do a little bit of a back and forth. So we don't want to work to the point where you're so tired that you can't do this well.

Going to do a side raise. And then rest. And we can start putting these together, we can go side raise and backwards, we can go round in circles, squares, triangles. We can start adding direction changes, that's a good one to do.

So what we're going to do is just a 90 degree shift, another 90 degree. And I can go back the other way. And then if you start feeling confident, you can build that into 180. We'll stick with 90 for now, for today.

And then back the other way. And again, all the time you're working the balance, as well as working that landing and the different angles and being able to stick those jumps. So this is all to work towards your sport specific ankle fitness. So one of the last things I want to work is on pivoting, because I know this is, again, this is very relevant to what we need to be able to do when we're wrestling, when we're moving around on the mat.

So I'm going to start by taking a wrestling stance here, fairly upright. And all I'm going to do, I'm just going to pivot. I'm going to pivot, I'm going to switch back, pivot, change direction. I can mix that up so I can start here, I can go the other way.

There we go. Go back. So I'm landing and pushing off in the same movement. I can build that up faster.

So as I get confident, I can start making myself work a bit harder there. And then what we can do is I can pivot to the side and then push forward. So I'm going to pivot and push. So again, you're landing and pushing off in the same movement.

It's just a different direction of push. And then we can do this the other way. And then you can start mixing these up and putting them together and getting creative with it. And so you're doing your push, push, push, push, push, push, push.

You can do that all the way, but you can also do the same thing. So I'm going to do the same thing, I'm going to start pushing off in the same direction. So as I get confident, I can start making myself work a bit harder. So as I get confident, I can start mixing these up and putting them together and getting creative with it.

And so you're doing your movement. So when you're moving around at the beginning of your classes, you can start adding these in, your footwork drills. And then that starts to become more of your warm up. And that's when you know you're ready to get back to doing what you want to be doing.

So I hope you've enjoyed this short series on ankle rehab. I hope you found it useful and check out our other series.