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Hi! I really need some guidance 🙂
So I sprained my left ankle really bad about 7 years ago, and then re-sprained it again three years ago. Its been weak ever since, with limited range of motion and causing hip/quad pain because I’m sure I’m out of alignment from favoring it. Beyond the pain section for ankle, what specific plan can I follow for rehab of an old ankle injury?
I would continue to keep working on restoring ROM and following along with some of the pain and mobility routines on the site, but have you began adding in additional exercises to work on strengthening the ankle? I would try and follow a routine with a combination of progressive strengthening exercises (lateral step downs, split squats, deadlifts, squats, sled pushes), plyometric exercises (bilateral stationary, unilateral dynamic, agility work, jump ropes), and balance/stability exercises (balance beam carries/lunges, hip airplanes curtsy squats).
Awesome thank you!!! Can you elaborate more on the plyometric exercises? I don’t know what you mean by those – accept for jump ropes!! Again thanks so much!!
Apologies Casey, I didn’t have the notifications turned on for your response.
Here are some sample plyometric drills: two-foot ankle hop, squat jumps, double-leg tuck jump, split squat jump, single leg tuck jump, double leg vertical jump, jump over barrier, box jumps, zigzag hops, lateral hops, ladder drills etc.
There are tons of plyometric drills out there. I would just start fairly easy like jump ropes or ladder drills and then progress as tolerated to more challenging and advanced plyometric drills.