The program contains stretching, stability and strength training for your injury and should be done until your injury feels stable and have won back original strength. How much load the injury can withstand depends on the individual case, so you should complete the program 1-2 times per day, depending on how the injury reacts. In addition to the program, you can resume your chosen sport or exercise form, but you should always be aware of tiredness or fatigue in the ankle. And remember, you can train to, but not over the pain limit.

Standing instep and thigh stretch – Stretch for 2 x 30-60sec. per leg. The break between each stretch should be 30-60sec.

Standing calf stretch – Stretch for 2 x 30-60sec. per leg. The break between each stretch should be 30-60sec.

Standing deep calf stretch – Stretch for 2 x 30-60sec. per leg. The break between each stretch should be 30-60sec.

One leg squat on wobble board – Do the exercise while focusing on balance and keeping the body stable. Continue for 2 x 10-60sec. per leg. The break between each exercise should be 30-60sec.

One leg deadlift while focusing on the foot – Do the exercise while focusing on balance and keeping the body stable. Continue for 2 x 10-60sec. per leg. The break between each exercise should be 30-60sec.

Step-up with lower body control – Do the exercise slowly and with control up and down for 2 x 10-60sec. per leg. The break between each exercise should be 30-60sec.

Step frequency – Do the exercise with control for 2 x 10-60sec. The break between each exercise should be 30-60sec.

Cross Race – Do the exercise with control for 2 x 10-60sec. The break between each exercise should be 30-60sec.

One leg hip control – Do the exercise while focusing on balance and keeping the body stable. Continue for 2 x 10-60sec. per leg. The break between each exercise should be 30-60sec.

Hop from stool – Do the exercise with control for 2 x 10-60sec. The break between each exercise should be 30-60sec.

Rehab training of the injury

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