JUMPING ROPE
Start with two legs, and do small jumps slowly, gradually increase height and speed. When comfortable with two legs progress to alternating unilateral hopping on the right and left leg. When comfortable with unilateral hopping, start using a jumping rope.

HOPPING
Progress from double leg to single leg box pattern jumping (clockwise & counterclockwise) and diagonal jumping.

ACHILLES STRETCHES

Heel flat on the floor. Bend the knee slightly, moving the hips forward and down until you feel a stretch at your Achilles. Hold 30 seconds, do 3-5 reps, 3-5x/day.

BAPS BALANCE TRAINING

Starting with the smallest ball, gradually increase the size of the ball as your balance and control increases. Do 10-20 reps each direction, 2-3 sets.

front to back
side to side
circles clockwise/counter
diagonals

SUBSTITUTION – If you don’t have access to a BAPS board, start by balancing
on the injured leg with your eyes closed (with a table or chair close for support
if needed). When balance can be maintained for 60 seconds with your eyes
closed, start balancing on a pillow or blanket, adding the motions used on
the BAPS board above.

TUBING STRENGTH EXERCISES: 15-20 reps, 2-3 sets, 2-3 days per week

PLANTAR FLEXION: Push down against the tube slowly, getting as much motion as you can.

DORSIFLEXION: Pull up against the tube slowly, getting as much motion as you can.

INVERSION: Push to the inside against the tube slowly, getting as much motion at the ankle as you can.

EVERSION: Push to the outside against the tube slowly, getting as much motion at the ankle as you can.

STANDING HEEL RAISES

This can be done on a step while holding onto the rail or on a thick book. Progress from 2 to 1 leg. Go down slowly and pause, stretching the calf, then push up slowly, working the calf and pause. Hold for 3 to 5 seconds, do 15-20 reps, 3 set, 3x/week.

STEP UPS

On a step or box. While the injured foot is on the Step while raise up and down slowly. Do 30-50 reps, 3 sets, 3 days/week.

Use StairMaster, 20-60 min, 3 days/week.

SWIMMING POOL EXERCISES

Flutter Kicks : hold onto the side or use a kick board.
Frog/Breast Kicks : hold onto the side use a kick board.
Swim laps.
Walk/Run laps in the shallow end.
With buoys under arms and between legs, run in the deep end.

WALL BALL

Balancing on the injured leg, bounce a ball (racquetball, basketball, etc.) off a wall, and catchlb it by hopping and maintaining your balance on the injured ankle. Work for about 5 minutes.

CARIOCCA (CROSSOVER) RUNNING

Starting slowly, crossover step to the left, then to the right for 10 to 20 yards. Slowly increase your speed as your ankle strength and agility increase.

FIGURE-EIGHT RUNNING

Start at half speed and jog a figure-eight course about half the length of a basketball court. Gradually increase speed, progressing to 3/4 and full speed over 3 to 4 weeks . Also decrease the figure-eight course length as speed increases, ending at about the length of a basketball key (15 feet).

JOGGING-RUNNING PROGRESSION

Week One: 1/2 speed X 200m, walk X 200m, for 1-2 miles
Week Two: 1/2 speed jog X 2 miles
Week Three: 3/4 speed jog X 2 miles
Week Four: Full speed run x 2 miles.

Find a level area with an even surface to begin jogging; a treadmill is excellent. Jog in daylight with good visibility. Progress to the next level only if there is no pain, swelling, or instability.

SPRINTING

Week One: 1/2 speed, 5 sets 20-30 yards
Week Two: 3/4 speed, 5 sets, 20-30 yards
Week Three: 3/4 speed, 10 sets 30-40 yards
Week Four: Full speed, 10-20 sets 30-40 yards

Start slowly and progress each week as long as there is no pain, swelling, or instability.

SPORT ACTIVITIES – basketball, racquetball, soccer, football pass patterns, etc.

Week One: 1/2 speed by yourself
Week Two: 3/4 speed by yourself
Week Three: Full speed by yourself
Week Four: Full speed in competition

Start slowly by yourself at half speed; you may start in a brace and slowly wean out of it. As your ankle gets stronger, increase your speed. If you can play 3/4 to full speed one-on-one without pain, instability, or swelling, progress to full speed competition.

Phase III Ankle Rehabilitation