BSM: Lateral Ankle Sprain/Instability: Online Program (6-19-20)

  • 6-19-20
    • The first phase of this program is meant to review ankle mobility and ability to engage muscle control without pain. I typically start out with some easier movements and you assess how they feel as you compare each side.
    • Your goals with this first week are the following:
      • Look for any differences in strength and mobility comparing side to side
      • Try to feel what I am describing as far as where muscles should be working, one of those with be your gastroc or calf without feeling an increase in ankle pain
      • Some of these movements will be easy and can be done daily, even a couple times a day
      • Some of these movements will be more challenging and go in the every other day category
    • Movement #1: 28.1) Seated Ankle Dorsiflexion and Plantarflexion VIDEO
      • Gentle ankle mobilization wihtout weightbearing to make sure that your ankle does not get stuff following this injury
      • Go slowly from one point to the other 10-15x
      • This can be done gently but often, sneak it in whenever you can
    • Movement #2: 122.1) Seated Heel Raise Update VIDEO
      • 10-20 reps 2x/day
      • Beginning to engage calf in a non weight bearing postion
    • Movement #3: 120) Tibialis Posterior Seated Sweep VIDEO
      • Lightly engages the arch of your foot into the inverted ankle injury position
      • Stay in a painfree range
      • 10-20 reps 2x/day
    • Movement #4: 126.6) Step Back Leg Heelraise VIDEO
      • This is our first weight bearing comparison of the right and the left
      • Do this to fatigue every other day
      • Does this fatigue in the calf or cause ankle pain
      • If there is pain can you stay in a smaller range meaning don’t raise up as high or go as low inot a stretch where you can remain pain free
      • Goal: 10-30 reps