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.
Progress from double leg to single leg box pattern jumping (clockwise & counterclockwise) and diagonal jumping.
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
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.
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.
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.
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).
- 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.
- 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.
Illustrations © VHI 1996 – Journal of Foot & Ankle Surgery