5 Top Tips for Ankle injuries
1.) Get ice on the ankle injury immediately
2.) Rest the ankle injury it in an elevated Position
3.) Load the ankle injury early.
Your ankle injury will be painful. rest it for 3-4 days then attempt to put 30% of your body weight on it. Get the ankle used to being used again.
This will be painful.
An acceptable level of pain is 4/10. If pain goes above that dont push past it.
NOTE; the first time you put your injured ankle to the floor will be the most painful. Dont back out at the first hurdle. Nice and easily start ot put weight on it by placeing two feet on the floor and rocking side to side gradually increasing the weight it is taking
4.) Strenghten ankle before you go back to sport running
5.) Strap ankle first time going back and playing sport.
A good Rehab program will consist of
- Pain managment
- Early loading
- Balance work
- Sports specific drills
- Landing techniques and plyometrics
Below are some rehab videos that give good examples of exercises to follow after an ankle sprain.
Each video is at different stages of rehab. Do not attempt these exercises unless you are pain free.
At no point should you feel any significant pain during these exercises