The program contains strength training for your injury and should only be if the training not does provoke pain. 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 the first month, then 3-5 times per week for another 2 months after that. In addition to the program, you are advised to swim, walk and run in water as well as bicycle as much as you can. And remember, you can train to, but not over the pain limit. When you can walk/jog without pain you should begin performance optimizing and damage prevention training for your specific sport, focusing on leg exercises.
Seated ankle press – Move foot for 2 x 10-60sec. per foot depending on strength and pain limit. The break between each stretch should be 30-60sec.
Standing calf press with wall support – Continue for 2 x 10-60sec. depending on strength and pain limit. The break between each stretch should be 30-60sec.
Compensated squat – Perform the exercise with the non-injured leg on the stool and let your strength and pain limit determine how much the injured ankle should work in the squat. Continue for 2 x 10-60sec on the injured leg. The break between each exercise should be 30-60sec. If the exercise is not pain provoking the exercise can be replaced by other leg exercises such as squat, lunges and step-up (see the program menu for inspiration).
Standing leg press free – Complete the exercise 2 x 10-60 sec. in accordance to strength and pain limit. The pause in between each exercise should be 30-60 sec. When the exercise is complete, when the exercise can be done on one leg, you can add weights to the hands, the shoulders or in the form of a backpack. The point of this exercise is to deliver as much weight as possible without any pain.
Social Medier