The program contains stretching, stability and strength training for your injury and should only be done if there is no experience of pain related to training. 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 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.
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.
Wobble board – Perform the exercise for 2 x 30-60sec. per leg. The break between each stretch should be 30-60sec.
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.
Seated ankle inwards movement – Move foot for 2 x 10-60sec. per foot depending on strength and pain limit. The break between each stretch should be 30-60sec.
Seated ankle outwards movement – Move foot for 2 x 10-60sec. per foot depending on strength and pain limit. The break between each stretch should be 30-60sec.
Seated ankle pull – Move foot for 2 x 10-60sec. per foot 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.
Step-up – 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.
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