Regardless an ankle sprain or high ankle sprain, a comprehensive rehabilitation programme or protocol is needed. Although ankle sprains are the most common injury in sports, less than 50% of individuals seek medical treatment. As such, 1/3 of them can go on to experience chronic ankle instability and recurring sprains. 🦶
Once the acute phase has settled, a physiotherapist can prescribe some isolated ankle strengthening exercises. This should also be followed by single leg dynamic exercises that work to improve proprioception and control/balance that is often affected after an ankle sprain.
Here are some exercises you can try:
1️⃣Single leg hops on the spot
2️⃣Single leg hop and stick (forwards)
3️⃣Single leg hop fast (forwards)
This is essential especially for athletes and people looking to return to sports.🏀⚽🎾 A study recently published a return to sport criteria to help guide the rehabilitation process and recommendations. They came up with the PAASS framework, which refers to:
▪️Pain severity during sport participation & over last 24 hours
▪️Athlete perception of their own ankle & how ready they feel
Your physiotherapist will assess these factors before progressing your exercises and help to plan when you can return to sport. ☑️
If you or anyone you know is interested to start your rehab journey with us, do drop us a DM or call us at 82182905🤳 / 62620970📞 to arrange an appointment!
📝1. Smith, M. D., Vicenzino, B., Bahr, R., Bandholm, T., Cooke, R., Mendonça, L. D. M., ... & Delahunt, E. (2021). Return to sport decisions after an acute lateral ankle sprain injury: introducing the PAASS framework—an international multidisciplinary consensus. British Journal of Sports Medicine.
📝2. Chinn, L., & Hertel, J. (2010). Rehabilitation of ankle and foot injuries in athletes. Clinics in sports medicine, 29(1), 157.
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