The program contains stretching exercises, stability and strength training for your injury and should only be used for 1-5 days before moving on to Rehab 2. It’s individual how much the injury can withstand. That’s why you should repeat the program 1-2 times a day, depending on how the injury reacts. In addition to the program, you can swim or walk in water, and remember you can keep training until, but not above the pain threshold.
Standing instep and quadratus stretch – Complete the stretch 2 x 30-60 sec. per leg – the pause between each stretch should be 30-60 sec.
Standing calf stretch – perform the exercise 2 x 30-60 sec. per leg, the pause between each exercise should be 30-60 sec.
Standing deep calf stretch – perform the exercise 2 x30-60 sec. per leg, the pause between each exercise should be 30-60 sec.
Tilting balance exercise, with both legs. – Perform the exercise 2 x 30-60 sec. the pause between each exercise should be 30-60 sec.
Sitting ankle push – perform the exercise 2 x 10-60 sec. pr foot, or according to pain threshold and strength, the pause between each exercise should be 30-60 sec.
Sitting ankle introversion – perform the exercise 2 x 10-60 sec. pr foot, or according to pain threshold and strength, the pause between each exercise should be 30-60 sec.
Sitting ankle extroversion – perform the exercise 2 x 10-60 sec. per foot, or according to pain threshold and strength, the pause between each exercise should be 30-60 sec.
Sitting ankle pull – perform the exercise 2 x 10-60 sec. per foot, or according to pain threshold and strength, the pause between each exercise should be 30-60 sec.
Compensating squat – perform the exercise with the healthy leg on the stool, and let your strength and pain threshold limit how much pressure you apply, to the injured ankle while squatting.
Step-up – Perform the exercise in a slow and controlled manner, up and down for 2 x 10-60 sec per leg.
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