Download - Ankle Strengthen
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ANKLE STRENGTHENING
INTRODUCTION
Welcome to your Ankle Strengthening exercise program.
The exercises in the program are designed to improve your ankle strength,
fitness, balance and dynamic control. The benefit of investing time in this
program is to improve your body awareness so as to prevent future ankle
injuries. Rehabilitation requires the injured body part be fully integrated with
the rest of the body, and the way it moves, so some exercises incorporate
other elements of the body.
This program is suited to all athletes particularly for those sports that involve
sudden change of pace and change of direction movements, and especially
for young athletes who are still developing.
The exercises are listed in order of progression, commencing with some
simple balance exercises on the ground, progressing to more dynamic
exercises and finally using some plyometric techniques to challenge
strength and power further. To prevent re-injury and to gain the most from
this program, start at the beginning and follow the Rolling Program as
described on page 2.
It is recommended that you spend at least 5 minutes everyday performing
your rehab exercises.
EXERCISES
Included in the description of every exercise is the purpose, so that you can
understand what you are trying to achieve; the starting position describing
the position you need to adopt before commencing there is usually an
image to help you understand; and the exercise describing the action
required and again, the images will help. Progressions and variations are
available once you are performing the exercise well and are ready for new
challenges.SAFETY
Should you experience pain
with any of the prescribed
exercises, stop, re-read the
instructions and carefully try
again. If pain persists consult
your physiotherapist.
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ROLLING PROGRAM
HOW TO USE THIS PR OGRAM
This program works on you being able to progress yourself as your pain
allows. Once you can complete the first 4 exercises pain free, you will
move down 1 exercise and work on exercises 2-5. Again, once these can
be performed pain free then you will move to exercises 3-6, and so on and
so forth.
You should always have 4 exercises that you are working on, and your
progression will sometimes be faster than others. Based on a diagnosis of
a moderate-severe lower limb injury expect to spend on average, one week
on each bracket of 4 exercises.
NOTE if any of these exercises are painful to complete, continue with the
exercises in the above bracket and attempt again in a few days. If after 1
week it continues to be painful, seek advice from your physiotherapist.
STATIC BALANCE P HASE
1. Standing Balance
2. Single Leg Bounce Ball
3. Body Balance
DYNAMIC P HASE
4. Double Leg Squats
5. Double Leg Heel Raises
6. Double Leg Jumps
7. Double Leg Dynamic
8. Single Leg Squat
9. Single Leg Heel Raise
10. Hopping
11. Single Leg Dynamic
PLY OMETRIC PHASE
12. Double Leg Plyometric
13. Single Leg Plyometric
EXAMPLE
Begin with exercise bracket 1-4,
then move onto exercise bracket 2-
5. If by adding exercise 5 it is
painful, stay with exercise bracket
1-4.
If you have any concerns please
consult your physiotherapist.
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THINGS TO CONSIDER
WHAT Y OU WILL NEE D
To engage in this program you do not need any specific equipment;
however some of the progressions refer to the use of a Balance Disc (Disc-
o-Sit) or wobble board. You can use a pillow or piece of soft, thick foam as
a substitute. For the sports specific components, a ball specific to your
sport should be used.
PROGRESSIONS
Progress to the next rolling phase, or exercise bracket as your pain allows.If you are unsure please refer to your physiotherapist. The progressions
have been developed to challenge and support your developing strength
and aims to facilitate your recovery, and accelerate your return to sport.
WHEN CAN I RETURN?
The right time to return to your sport is generally when you are pain free.
Timeframes are based on the degree of tissue damage and will likely not be
before 4 weeks and can be as long as 12 weeks. A couple of key points to
consider before taking to the court is;
1. Can you complete the Dynamic Strength Exercises in this program?2. Can you complete a full training session pain free?
3. Has my swelling resolved and is my balance back to normal?
If you answer Yes to these questions, you should be ready to return to sport.
Also consider consulting your Physiotherapist regarding taping or bracing.
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1. DOUBLE LEG BALANCE
PURPOSE
To improve body awareness and standing posture, and to retrain
proprioception in the ankles.
STARTING POSIT ION
Stand in a tandem stance with one foot in front of the other with feet hip
width apart and in a normal stride length.
EXERCISEBalance your weight equally between the two feet and maintain a tall
standing position. Extend your spine from the top of your head without
arching your back or locking your knees. Maintain this position for a
minimum of 5 breath cycles. Repeat with the feet swapped over. To
challenge further reduce the base of support by bringing your feet closer
together aiming to reach heel-to-toe position.
PROGRESS ION
1 BALL WORK: Add bouncing a ball to your reportire once you can do
the above exercises without pain. Repeat with each leg in front andmix up your ball work ie bouncing one hand, bouncing across the
body and throwing and catching
2 EYES CLOSED: Stand in a Tandem stance as per above with the
eyes closed and continue to reduce base of support as able.
Maintain for a minimum of five breath cycles.
3 DISC or WOBBLE BOARD: Stand in a tandem stance on the disc
trying to maintain your balance and control. Maintain for a minimum
of five breath cycles
NOTE To challenge further combine some of the above progression
variables being mindful it would be hard to catch a ball with your eyes
closed!
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2. SINGLE LEG BALANCE
PURPOSE
To improve balance and coordination simultaneously.
STARTING POSIT ION
Stand on one leg with the weight balanced between the ball and the heel as
you have been taught. Start holding a ball, specific to your sport, or that
you are comfortable with. Bounce the ball at a comfortable speed,
focussing on maintaining a balanced stance and control of the body.
EXERCISE
Stand on one foot with your weight equally distributed between the ball and
heel of the foot whilst maintaining a tall standing position. Extend your spine
from the top of your head without arching your back or locking your knee.
Maintain this position for a minimum of 5 breath cycles.
PROGRESS ION
1 BALL WORK: Add bouncing a ball to your reportire once you can do
the above exercises without pain. Repeat on each leg and mix up
your ball work ie bouncing one hand, bouncing across the bodyand throwing and catching
2 EYES CLOSED: Stand on one leg as per above with the eyes
closed and maintain for a minimum of five breath cycles.
3 DISC or WOBBLE BOARD: Stand on one leg as per above on the
wobble disc and maintain for a minimum of five breath cycles.
NOTE To challenge further combine some of the above progression
variables being mindful it would be hard to catch a ball with your eyes
closed!
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3. BODY BALANCE
PU RPO SE : To improve body awareness and challenge balance and
proprioception.
STARTING POSIT ION
Begin standing on one foot balancing with 60% weight in the heel and 40%
in the forefoot.
EXERCISE
1 AEROPLANE: Begin with parts a) and b) separately, maintaining each
stance for 5 breaths. Then progress to moving through one and into the
next in a smooth, controlled fashion.
a) Standing balanced on one foot, simultaneously, extend the free leg
straight out in front of you as you bend the other knee into a mini
squat and extending the arms out to the sides. Ensure the standing
leg is bent slightly and all joints are in line. Move back to the centre,
standing tall.
b) Simultaneously, extend the free leg out behind you as you bend
forward from the hips extending the arms out in front of you.
Ensure the standing leg is straight, but not locked and all joints arein alignment. Maintain for 2 breath cycles.
2 REACHING FOR A STAR: Begin with parts a) and b) separately,
maintaining each stance for 5 breaths. Then progress to moving
through one and into the next in a smooth, controlled fashion.
a) Standing balanced on one foot, extend the free leg out to straight,
and the arms out to the sides into a T position. Keeping the star
shape with your body, tip over to the side that you are standing on.
Return to the centre and check that the standing leg is straight, but
not locked and all joints are in line.
b) Take the free leg around behind you and reach the arm on the
weight bearing side in front and across your body.
PROGRESS ION
1 UNSTABLE SURFACE: repeat the squat exercise above standing
on either an air filled disc, wobble board, a pillow, or a folded towel.
Maintain the same pressure in the heels and upright posture.
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4. DOUBLE LEG SQUATS
PURPOSE
To acquire antiquate range of motion in the ankles to perform a jump.
STARTING POSIT ION
Stand with both feet on the floor with 60% weight in the heels and 40%
weight through the forefoot.
EXERCISEStanding tall, as you have been taught, bend your knees, like you are sitting
onto a low chair. Press up imagining your heels are the heaviest part of
your foot until the legs are straight with all joints in line.
PROGRESSIONS
1 UNSTABLE SURFACE: repeat the squat exercise above standing
on either an air filled disc, wobble board, a pillow, or a folded towel.
Maintain the same pressure in the heels and upright posture.
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5. DOUBLE LEG HEEL RAISES
PURPOSE
To acquire antiquate strength in the calves to perform a jump.
STARTING POSIT ION
Stand on both feet with 60% weight in the heels and 40% in the fore foot.
EXERCISE
Press up onto the forefoot keeping the weight distributed across the toes
equally. Lower back down to tap the heels then push up again. Ensure onthe upward phase, the ankle stays in line with the foot, for example the
weight is maintained across the ball of the foot, not moving onto the small
toe side. Complete 10 repetitions.
PROGRESS ION
1 UNSTABLE SURFACE: repeat the heel raise exercise above
standing on either an air filled disc, wobble board, a pillow, or a
folded towel. Maintain the same pressure in the heels and upright
posture.
NOTE- Stability and alignment is key to this movement, speed is not
important. Concentrate on maintaining a tall standing position almost like
the top of your head is floating up toward the sky and then lowering as the
tide moves in and out.
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6. DOUBLE LEG J UMPS
PURPOSE
To improve the dynamic stability, strength and control of the ankle. Thus
prepare the ankle for the shock absorption required for running.
STARTING POSIT ION
Start standing with an imaginary line drawn in front of you. Stand directly
behind it with equal weight on both feet.
EXERCISEa) DOUBLE LEG J UMP - Forward & Back: Standing tall on a level
surface, jump with two feet forward then back ward to the place you
started from. You should be aiming to contact the whole foot on each
landing, not just the ball of the foot. Ensure you are standing tall and
adopting a good postural position before you begin.
b) DOUBLE LEG J UMP - Side to Side: Standing tall on a level surface,
imagine a line drawn in front of you, jump with two feet from one side
to the other. The jumps should be deliberate and controlled to
complete contact with the whole foot each time, not just the ball of the
foot. Ensure you are standing tall. Start with small distances, eg 50
cm, and progress to 1 m.
c) CROSS THE SQUARE: Standing tall on a level surface, imagine a
box drawn out on the ground in front of you. J ump with two feet
across the square to the opposite far corner. Then J ump straight
back to the corner behind you. J ump diagonally across to the far top
corner opposite your starting place. J ump directly back to the start.
The jumps should be deliberate and controlled, and to complete
contact with the whole foot each time, not just the ball of the foot.
Ensure you are standing tall and adopting a good postural position
before you begin. Repeat x 5 in each direction.
VARIATION: Try jumping around in an imaginary figure of 8.
PROGRESS ION
1 Add a ball to your jump practice. Work with a partner or facing a
wall that you can throw a ball against. Throw the ball against the
wall then jump up and forward, timing your jump to catch the ball
before landing. Similarly if working with a partner, time your jump to
land on the catch.
a) Face the cone opposite and
jump over the imaginary line andback again.
b) Start side on to the line and
jump from one cone to the other.
(i)
(ii)
(iii)
START
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7. DOUBLE LEG DYNAMIC
PURPOSE
To improve the biomechanics of jump landing, and to strength the ankle in
preparation for running.
STARTING POSIT ION
You will need a step about 20-30cm in height.
EXERCISE
a) J UMP LANDING FROM A HEIGHT: Begin standing on a step orstrong box. J ump from two feet off the box, landing with both feet
simultaneously. Ensure the position of the knee does not move
past the toes on landing. The hips and shoulders should maintain
level to ensure the weight is taken equally on both feet. Repeat x
10 repetitions.
Attempt to jump as high as you can
Then attempt to jump as long as you can
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8. SINGLE LEG SQUATS
PURPOSE
To acquire antiquate range of motion in the ankle to perform a hop.
STARTING POSIT ION
Stand on one leg balancing with 60% weight in the heel and 40% in the
forefoot.
EXERCISE
Standing tall, as you have been taught, bend your knee, like you are sittingonto a chair. Press up imagining your heels are the heaviest part of your
foot until the legs are straight with all joints in line. Limit the range of the
squat to ensure a good technique. Complete 10 times on each leg.
NOTE the range of movement of the Single Leg Squat will not be as great
as the Double Leg Squats.
PROGRESS ION
1 UNSTABLE SURFACE: repeat the squat exercise above standing
on either an air filled disc, wobble board, a pillow, or a folded towel.
Maintain the same pressure in the heels and upright posture.
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9. SINGLE LEG HEEL RAISES
PURPOSE
To acquire antiquate strength in the calf to perform a hop.
STARTING POSIT ION
Stand on one leg balancing with 60% weight in the heel and 40% in the
forefoot.
EXERCISE
Press up onto the forefoot keeping the weight distributed across the forefootequally. Lower back down to tap the heel then push up again. Limit the
range of the lift to ensure a good technique, and that the hips and shoulders
remain level. Ensure on the upward phase that the ankle stays in line with
the foot, for example the weight is maintained across the ball of the foot, not
moving onto the small toe side. Complete 10 repetitions on each leg.
PROGRESS ION
1 UNSTABLE SURFACE: repeat the heel raise exercise above
standing on either an air filled disc, wobble board, a pillow, or a
folded towel. You may need to begin with using a wall to assistyour balance.
NOTE- Stability and alignment is key to this movement, speed is not
important. Concentrate on maintaining a tall standing position with the hips
and shoulders level.
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10. HOPP ING
PURPOSE
To improve the dynamic stability, strength and control of the ankle. Thus
prepare the ankle for the shock absorption required for running.
STARTING POSIT ION
Start standing with an imaginary line drawn on the ground in front of you.
Stand directly behind it.
EXERCISEa) SINGLE LEG HOP- Forward & Back: Standing tall on a level
surface, hop with one foot forward then back ward to the spot you
started from. You should be aiming to place the whole foot on the
ground on each jump, not just the ball of the foot. Ensure you are
standing tall and adopting a good postural position before you begin
and throughout.
b) SINGLE LEG HOP - Side to Side: Standing tall on a level surface,
imagine a line drawn in front of you, hop with one foot from one side
to the other. The hops should be deliberate and controlled to
complete contact with the whole foot each time, as above. Ensure
you are standing tall. Start with small distances, eg 20cm, and
progress to 50cm.
c) CROSS THE SQUARE: Standing tall on a level surface, imagine a
box drawn out on the ground in front of you. Hop with one foot
across the square to the opposite far corner. Then hop straight
back to the corner behind you. Hop diagonally across to the far top
corner opposite your starting place. Hop directly back to the start.
The hops should be deliberate and controlled, to complete contact
with the whole foot each time, as above. Ensure you are standing
tall and adopting a good postural position before you begin. Repeat
x5 each direction
VARIATION: Try hopping around in an imaginary figure of 8.
PROGRESS ION
1 Add a ball to your jump practice. Work with a partner or facing a
wall that you can throw a ball against. Throw the ball against the
wall then hop up and forward, timing your hop to catch the ball
before landing. Similarly if working with a partner, time your hop to
land on the catch.
a) Face the cone opposite and hop
over the imaginary line and back
again.
b) Start side on to the line and hop
from one cone to the other.
(i)
(ii)
(iii)
START
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11. SINGLE LEG DYNAMIC
PURPOSE
To improve the biomechanics of landing.
STARTING POSIT ION
You will need a strong box or step about 20-30cm in height. Begin standing
on both feet on the box.
EXERCISE
a) WOBBLE BOARD STEP UPS: Start standing behind a wobble
board or box with a balance disc or pillow secured on top. Step up
onto the wobble board ensuring the hip, knee and ankle stay in line.
Push up thinking more about the heel as you press up to standing,
ensuring the glutes are activated. To return, maintain the hip, knee
and ankle control to keep the alignment. Repeat x 15 on affected
side. Repeat x10 on non-injured side.
b) Begin standing on a step or strong box. J ump from two feet off the
box, landing with one foot. Ensure the position of the knee does not
move past the toes on landing. The hips and shoulders should
maintain level to ensure the weight is taken equally on the foot.
Repeat x 10 repetitions on each side.
PROGRESSION
a) SINGLE LEG TAKE-OFF: Hop from one foot off the box, landing on the
same foot.
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12. DOUBLE LEG PLYOMETRIC
PURPOSE
To improve explosive power and improve the functions of the nervous
system.
STARTING POSIT ION
You will need a strong box or step about 20-30cm in height.
EXERCISE
a) DROP J UMP begin with 2 feet standing on top of the box, thendrop off with both feet. As soon as your feet touch the ground,
imagine you have springs on your shoes and rebound straight up
into a second jump. Repeat x 10 times.
b) J UMP THROUGH start standing behind the box. J ump up onto
the box and use it like a spring-board, jumping immediately off the
box landing on the ground in front of the box. The aim of this
exercise is to produce power and speed while maintaining ideal
technique on take off and landing. Repeat x 10 times.
c) SIDE J UMP Start standing next to the box. J ump up with 2 feet
onto the box. Again, imagine the box is a spring board and bounce
off the box to the opposite side. Repeat x 10 Right to Left followed
by, x 10 Left to Right.
NOTE - For exercises a, b and c, use youre arms to facilitate the movement,
assisting the power up onto the box, and to propel forward.
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13. SINGLE LEG PLYOMETRIC
PURPOSE
To improve explosive power and improve the functions of the nervous
system unilaterally.
STARTING POSIT ION
You will need a strong box or step about 20-30cm in height.
EXERCISE
a) DROP HOP begin standing on one foot on top of the box, thendrop off the box, as soon as your foot touches the floor, imagine you
have springs on your shoe and rebound straight up into a second
hop. Repeat x 10 times.
b) HOP THROUGH start standing behind the box. Hop up onto the
box and use it like a spring-board hopping immediately off the box
landing on the ground in front of the box. The aim of this exercise is
to produce power and speed while maintaining ideal technique on
one foot take off and landing. Repeat x 10 times.
c) SIDE HOP Start standing next to the box. Hop up with one foot
onto the box. Again, imagine the box is a spring board and
bounce off the box to the opposite side. Repeat x 10 Right to Left
followed by x 10 Left to Right.
NOTE For exercises a, b and c, use youre arms to facilitate the
movement, assisting the power up onto the box, and to propel forward.