On this page, our Physiotherapists at Pure have worked collaboratively to compile a series of exercise rehabilitation plans which we recommend performing at home for help with your recovery.
The exercises are categorised in to different stages based on the current symptoms you are experiencing and the level of progress you have made in your recovery and rehabilitation journey.
The early programme is designed to maintain muscle and tendon flexibility in the ankle and keep the calf muscle active with a controlled load. The intermediate plan progresses to strengthening the calf complex through a larger movement and also targeting lateral ankle stability muscles (Peroneals). These is also a focus on improving single leg foot and ankle dynamic stability. Finally, the advanced plan loads the calf complex with full weight-bearing and introduces dynamic movement & impact. Also, another challenging single leg movement is incorporated to develop dynamic stability in the lower limbs.
For more information an ankle sprains, click here which will take you to our dedicated page which explain the anatomy and structures typically injured, how Physiotherapy can help and other useful tips to manage your symptoms and support your recovery.
Please click here to be re-directed to our YouTube channel playlist for video demonstrations of each exercise recommended for ankle strength & stability. Ensure you pay attention to the specific level of the exercises you have been prescribed (early, intermediate or advanced) and view only those videos so that you perform the correct exercises.
Although these exercises are recommended by us, we advise that you liaise with your Physiotherapist before attempting any exercises you have not been recommended.
If you experience continual worsening of pain/symptoms whilst performing any prescribed exercises, we recommended that you stop and contact your Physiotherapist.