ankle strengthen

7/27/2019 Ankle Strengthen

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ANKLE STRENGTHENING

INTRODUCTION

Welcome to your Ankle Strengthening exercise program.

The exercises in the program are designed to improve your ankle strength,

fitness, balance and dynamic control. The benefit of investing time in this

program is to improve your body awareness so as to prevent future ankle

injuries. Rehabilitation requires the injured body part be fully integrated with

the rest of the body, and the way it moves, so some exercises incorporate

other elements of the body.

This program is suited to all athletes particularly for those sports that involve

sudden change of pace and change of direction movements, and especially

for young athletes who are still developing.

The exercises are listed in order of progression, commencing with some

simple balance exercises on the ground, progressing to more dynamic

exercises and finally using some plyometric techniques to challenge

strength and power further. To prevent re-injury and to gain the most from

this program, start at the beginning and follow the Rolling Program as

described on page 2.

It is recommended that you spend at least 5 minutes everyday performing

your rehab exercises.

EXERCISES

Included in the description of every exercise is the purpose, so that you can

understand what you are trying to achieve; the starting position describing

the position you need to adopt before commencing there is usually an

image to help you understand; and the exercise describing the action

required and again, the images will help. Progressions and variations are

available once you are performing the exercise well and are ready for new

challenges.SAFETY

Should you experience pain

with any of the prescribed

exercises, stop, re-read the

instructions and carefully try

again. If pain persists consult

your physiotherapist.


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ROLLING PROGRAM

HOW TO USE THIS PR OGRAM

This program works on you being able to progress yourself as your pain

allows. Once you can complete the first 4 exercises pain free, you will

move down 1 exercise and work on exercises 2-5. Again, once these can

be performed pain free then you will move to exercises 3-6, and so on and

so forth.

You should always have 4 exercises that you are working on, and your

progression will sometimes be faster than others. Based on a diagnosis of

a moderate-severe lower limb injury expect to spend on average, one week

on each bracket of 4 exercises.

NOTE if any of these exercises are painful to complete, continue with the

exercises in the above bracket and attempt again in a few days. If after 1

week it continues to be painful, seek advice from your physiotherapist.

STATIC BALANCE P HASE

1. Standing Balance

2. Single Leg Bounce Ball

3. Body Balance

DYNAMIC P HASE

4. Double Leg Squats

5. Double Leg Heel Raises

6. Double Leg Jumps

7. Double Leg Dynamic

8. Single Leg Squat

9. Single Leg Heel Raise

10. Hopping

11. Single Leg Dynamic

PLY OMETRIC PHASE

12. Double Leg Plyometric

13. Single Leg Plyometric

EXAMPLE

Begin with exercise bracket 1-4,

then move onto exercise bracket 2-

5. If by adding exercise 5 it is

painful, stay with exercise bracket

1-4.

If you have any concerns please

consult your physiotherapist.


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THINGS TO CONSIDER

WHAT Y OU WILL NEE D

To engage in this program you do not need any specific equipment;

however some of the progressions refer to the use of a Balance Disc (Disc-

o-Sit) or wobble board. You can use a pillow or piece of soft, thick foam as

a substitute. For the sports specific components, a ball specific to your

sport should be used.

PROGRESSIONS

Progress to the next rolling phase, or exercise bracket as your pain allows.If you are unsure please refer to your physiotherapist. The progressions

have been developed to challenge and support your developing strength

and aims to facilitate your recovery, and accelerate your return to sport.

WHEN CAN I RETURN?

The right time to return to your sport is generally when you are pain free.

Timeframes are based on the degree of tissue damage and will likely not be

before 4 weeks and can be as long as 12 weeks. A couple of key points to

consider before taking to the court is;

1. Can you complete the Dynamic Strength Exercises in this program?2. Can you complete a full training session pain free?

3. Has my swelling resolved and is my balance back to normal?

If you answer Yes to these questions, you should be ready to return to sport.

Also consider consulting your Physiotherapist regarding taping or bracing.


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1. DOUBLE LEG BALANCE

PURPOSE

To improve body awareness and standing posture, and to retrain

proprioception in the ankles.

STARTING POSIT ION

Stand in a tandem stance with one foot in front of the other with feet hip

width apart and in a normal stride length.

EXERCISEBalance your weight equally between the two feet and maintain a tall

standing position. Extend your spine from the top of your head without

arching your back or locking your knees. Maintain this position for a

minimum of 5 breath cycles. Repeat with the feet swapped over. To

challenge further reduce the base of support by bringing your feet closer

together aiming to reach heel-to-toe position.

PROGRESS ION

1 BALL WORK: Add bouncing a ball to your reportire once you can do

the above exercises without pain. Repeat with each leg in front andmix up your ball work ie bouncing one hand, bouncing across the

body and throwing and catching

2 EYES CLOSED: Stand in a Tandem stance as per above with the

eyes closed and continue to reduce base of support as able.

Maintain for a minimum of five breath cycles.

3 DISC or WOBBLE BOARD: Stand in a tandem stance on the disc

trying to maintain your balance and control. Maintain for a minimum

of five breath cycles

NOTE To challenge further combine some of the above progression

variables being mindful it would be hard to catch a ball with your eyes

closed!


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2. SINGLE LEG BALANCE

PURPOSE

To improve balance and coordination simultaneously.

STARTING POSIT ION

Stand on one leg with the weight balanced between the ball and the heel as

you have been taught. Start holding a ball, specific to your sport, or that

you are comfortable with. Bounce the ball at a comfortable speed,

focussing on maintaining a balanced stance and control of the body.

EXERCISE

Stand on one foot with your weight equally distributed between the ball and

heel of the foot whilst maintaining a tall standing position. Extend your spine

from the top of your head without arching your back or locking your knee.

Maintain this position for a minimum of 5 breath cycles.

PROGRESS ION

1 BALL WORK: Add bouncing a ball to your reportire once you can do

the above exercises without pain. Repeat on each leg and mix up

your ball work ie bouncing one hand, bouncing across the bodyand throwing and catching

2 EYES CLOSED: Stand on one leg as per above with the eyes

closed and maintain for a minimum of five breath cycles.

3 DISC or WOBBLE BOARD: Stand on one leg as per above on the

wobble disc and maintain for a minimum of five breath cycles.

NOTE To challenge further combine some of the above progression

variables being mindful it would be hard to catch a ball with your eyes

closed!


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3. BODY BALANCE

PU RPO SE : To improve body awareness and challenge balance and

proprioception.

STARTING POSIT ION

Begin standing on one foot balancing with 60% weight in the heel and 40%

in the forefoot.

EXERCISE

1 AEROPLANE: Begin with parts a) and b) separately, maintaining each

stance for 5 breaths. Then progress to moving through one and into the

next in a smooth, controlled fashion.

a) Standing balanced on one foot, simultaneously, extend the free leg

straight out in front of you as you bend the other knee into a mini

squat and extending the arms out to the sides. Ensure the standing

leg is bent slightly and all joints are in line. Move back to the centre,

standing tall.

b) Simultaneously, extend the free leg out behind you as you bend

forward from the hips extending the arms out in front of you.

Ensure the standing leg is straight, but not locked and all joints arein alignment. Maintain for 2 breath cycles.

2 REACHING FOR A STAR: Begin with parts a) and b) separately,

maintaining each stance for 5 breaths. Then progress to moving

through one and into the next in a smooth, controlled fashion.

a) Standing balanced on one foot, extend the free leg out to straight,

and the arms out to the sides into a T position. Keeping the star

shape with your body, tip over to the side that you are standing on.

Return to the centre and check that the standing leg is straight, but

not locked and all joints are in line.

b) Take the free leg around behind you and reach the arm on the

weight bearing side in front and across your body.

PROGRESS ION

1 UNSTABLE SURFACE: repeat the squat exercise above standing

on either an air filled disc, wobble board, a pillow, or a folded towel.

Maintain the same pressure in the heels and upright posture.


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4. DOUBLE LEG SQUATS

PURPOSE

To acquire antiquate range of motion in the ankles to perform a jump.

STARTING POSIT ION

Stand with both feet on the floor with 60% weight in the heels and 40%

weight through the forefoot.

EXERCISEStanding tall, as you have been taught, bend your knees, like you are sitting

onto a low chair. Press up imagining your heels are the heaviest part of

your foot until the legs are straight with all joints in line.

PROGRESSIONS





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5. DOUBLE LEG HEEL RAISES

PURPOSE

To acquire antiquate strength in the calves to perform a jump.

STARTING POSIT ION

Stand on both feet with 60% weight in the heels and 40% in the fore foot.

EXERCISE

Press up onto the forefoot keeping the weight distributed across the toes

equally. Lower back down to tap the heels then push up again. Ensure onthe upward phase, the ankle stays in line with the foot, for example the

weight is maintained across the ball of the foot, not moving onto the small

toe side. Complete 10 repetitions.

PROGRESS ION

1 UNSTABLE SURFACE: repeat the heel raise exercise above

standing on either an air filled disc, wobble board, a pillow, or a

folded towel. Maintain the same pressure in the heels and upright

posture.

NOTE- Stability and alignment is key to this movement, speed is not

important. Concentrate on maintaining a tall standing position almost like

the top of your head is floating up toward the sky and then lowering as the

tide moves in and out.


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6. DOUBLE LEG J UMPS

PURPOSE

To improve the dynamic stability, strength and control of the ankle. Thus

prepare the ankle for the shock absorption required for running.

STARTING POSIT ION

Start standing with an imaginary line drawn in front of you. Stand directly

behind it with equal weight on both feet.

EXERCISEa) DOUBLE LEG J UMP - Forward & Back: Standing tall on a level

surface, jump with two feet forward then back ward to the place you

started from. You should be aiming to contact the whole foot on each

landing, not just the ball of the foot. Ensure you are standing tall and

adopting a good postural position before you begin.

b) DOUBLE LEG J UMP - Side to Side: Standing tall on a level surface,

imagine a line drawn in front of you, jump with two feet from one side

to the other. The jumps should be deliberate and controlled to

complete contact with the whole foot each time, not just the ball of the

foot. Ensure you are standing tall. Start with small distances, eg 50

cm, and progress to 1 m.

c) CROSS THE SQUARE: Standing tall on a level surface, imagine a

box drawn out on the ground in front of you. J ump with two feet

across the square to the opposite far corner. Then J ump straight

back to the corner behind you. J ump diagonally across to the far top

corner opposite your starting place. J ump directly back to the start.

The jumps should be deliberate and controlled, and to complete

contact with the whole foot each time, not just the ball of the foot.

Ensure you are standing tall and adopting a good postural position

before you begin. Repeat x 5 in each direction.

VARIATION: Try jumping around in an imaginary figure of 8.

PROGRESS ION

1 Add a ball to your jump practice. Work with a partner or facing a

wall that you can throw a ball against. Throw the ball against the

wall then jump up and forward, timing your jump to catch the ball

before landing. Similarly if working with a partner, time your jump to

land on the catch.

a) Face the cone opposite and

jump over the imaginary line andback again.

b) Start side on to the line and

jump from one cone to the other.

(i)

(ii)

(iii)

START


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7. DOUBLE LEG DYNAMIC

PURPOSE

To improve the biomechanics of jump landing, and to strength the ankle in

preparation for running.

STARTING POSIT ION

You will need a step about 20-30cm in height.

EXERCISE

a) J UMP LANDING FROM A HEIGHT: Begin standing on a step orstrong box. J ump from two feet off the box, landing with both feet

simultaneously. Ensure the position of the knee does not move

past the toes on landing. The hips and shoulders should maintain

level to ensure the weight is taken equally on both feet. Repeat x

10 repetitions.

Attempt to jump as high as you can

Then attempt to jump as long as you can


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8. SINGLE LEG SQUATS

PURPOSE

To acquire antiquate range of motion in the ankle to perform a hop.

STARTING POSIT ION

Stand on one leg balancing with 60% weight in the heel and 40% in the

forefoot.

EXERCISE

Standing tall, as you have been taught, bend your knee, like you are sittingonto a chair. Press up imagining your heels are the heaviest part of your

foot until the legs are straight with all joints in line. Limit the range of the

squat to ensure a good technique. Complete 10 times on each leg.

NOTE the range of movement of the Single Leg Squat will not be as great

as the Double Leg Squats.

PROGRESS ION





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9. SINGLE LEG HEEL RAISES

PURPOSE

To acquire antiquate strength in the calf to perform a hop.

STARTING POSIT ION

Stand on one leg balancing with 60% weight in the heel and 40% in the

forefoot.

EXERCISE

Press up onto the forefoot keeping the weight distributed across the forefootequally. Lower back down to tap the heel then push up again. Limit the

range of the lift to ensure a good technique, and that the hips and shoulders

remain level. Ensure on the upward phase that the ankle stays in line with

the foot, for example the weight is maintained across the ball of the foot, not

moving onto the small toe side. Complete 10 repetitions on each leg.

PROGRESS ION

1 UNSTABLE SURFACE: repeat the heel raise exercise above

standing on either an air filled disc, wobble board, a pillow, or a

folded towel. You may need to begin with using a wall to assistyour balance.

NOTE- Stability and alignment is key to this movement, speed is not

important. Concentrate on maintaining a tall standing position with the hips

and shoulders level.


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10. HOPP ING

PURPOSE

To improve the dynamic stability, strength and control of the ankle. Thus

prepare the ankle for the shock absorption required for running.

STARTING POSIT ION

Start standing with an imaginary line drawn on the ground in front of you.

Stand directly behind it.

EXERCISEa) SINGLE LEG HOP- Forward & Back: Standing tall on a level

surface, hop with one foot forward then back ward to the spot you

started from. You should be aiming to place the whole foot on the

ground on each jump, not just the ball of the foot. Ensure you are

standing tall and adopting a good postural position before you begin

and throughout.

b) SINGLE LEG HOP - Side to Side: Standing tall on a level surface,

imagine a line drawn in front of you, hop with one foot from one side

to the other. The hops should be deliberate and controlled to

complete contact with the whole foot each time, as above. Ensure

you are standing tall. Start with small distances, eg 20cm, and

progress to 50cm.

c) CROSS THE SQUARE: Standing tall on a level surface, imagine a

box drawn out on the ground in front of you. Hop with one foot

across the square to the opposite far corner. Then hop straight

back to the corner behind you. Hop diagonally across to the far top

corner opposite your starting place. Hop directly back to the start.

The hops should be deliberate and controlled, to complete contact

with the whole foot each time, as above. Ensure you are standing

tall and adopting a good postural position before you begin. Repeat

x5 each direction

VARIATION: Try hopping around in an imaginary figure of 8.

PROGRESS ION

1 Add a ball to your jump practice. Work with a partner or facing a

wall that you can throw a ball against. Throw the ball against the

wall then hop up and forward, timing your hop to catch the ball

before landing. Similarly if working with a partner, time your hop to

land on the catch.

a) Face the cone opposite and hop

over the imaginary line and back

again.

b) Start side on to the line and hop

from one cone to the other.

(i)

(ii)

(iii)

START


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11. SINGLE LEG DYNAMIC

PURPOSE

To improve the biomechanics of landing.

STARTING POSIT ION

You will need a strong box or step about 20-30cm in height. Begin standing

on both feet on the box.

EXERCISE

a) WOBBLE BOARD STEP UPS: Start standing behind a wobble

board or box with a balance disc or pillow secured on top. Step up

onto the wobble board ensuring the hip, knee and ankle stay in line.

Push up thinking more about the heel as you press up to standing,

ensuring the glutes are activated. To return, maintain the hip, knee

and ankle control to keep the alignment. Repeat x 15 on affected

side. Repeat x10 on non-injured side.

b) Begin standing on a step or strong box. J ump from two feet off the

box, landing with one foot. Ensure the position of the knee does not

move past the toes on landing. The hips and shoulders should

maintain level to ensure the weight is taken equally on the foot.

Repeat x 10 repetitions on each side.

PROGRESSION

a) SINGLE LEG TAKE-OFF: Hop from one foot off the box, landing on the

same foot.


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12. DOUBLE LEG PLYOMETRIC

PURPOSE

To improve explosive power and improve the functions of the nervous

system.

STARTING POSIT ION

You will need a strong box or step about 20-30cm in height.

EXERCISE

a) DROP J UMP begin with 2 feet standing on top of the box, thendrop off with both feet. As soon as your feet touch the ground,

imagine you have springs on your shoes and rebound straight up

into a second jump. Repeat x 10 times.

b) J UMP THROUGH start standing behind the box. J ump up onto

the box and use it like a spring-board, jumping immediately off the

box landing on the ground in front of the box. The aim of this

exercise is to produce power and speed while maintaining ideal

technique on take off and landing. Repeat x 10 times.

c) SIDE J UMP Start standing next to the box. J ump up with 2 feet

onto the box. Again, imagine the box is a spring board and bounce

off the box to the opposite side. Repeat x 10 Right to Left followed

by, x 10 Left to Right.

NOTE - For exercises a, b and c, use youre arms to facilitate the movement,

assisting the power up onto the box, and to propel forward.


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13. SINGLE LEG PLYOMETRIC

PURPOSE

To improve explosive power and improve the functions of the nervous

system unilaterally.

STARTING POSIT ION

You will need a strong box or step about 20-30cm in height.

EXERCISE

a) DROP HOP begin standing on one foot on top of the box, thendrop off the box, as soon as your foot touches the floor, imagine you

have springs on your shoe and rebound straight up into a second

hop. Repeat x 10 times.

b) HOP THROUGH start standing behind the box. Hop up onto the

box and use it like a spring-board hopping immediately off the box

landing on the ground in front of the box. The aim of this exercise is

to produce power and speed while maintaining ideal technique on

one foot take off and landing. Repeat x 10 times.

c) SIDE HOP Start standing next to the box. Hop up with one foot

onto the box. Again, imagine the box is a spring board and

bounce off the box to the opposite side. Repeat x 10 Right to Left

followed by x 10 Left to Right.

NOTE For exercises a, b and c, use youre arms to facilitate the

movement, assisting the power up onto the box, and to propel forward.

ankle strengthen

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