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Programs / Ankle sprain / Phase 2

Phase 2




The exercises in Phase 2 will help you strengthen your balance and stability around your ankle.

Focus

During this phase, you'll need to rehabilitate your balance around the ankle and strengthen the small muscles that control and stabilize it. The exercises will therefore gradually increase in difficulty. Many will be unaccustomed to these exercises, but they are extremely important in order to cope with future and slightly more difficult strength training and loads on the ankle.

Soreness or pain in the ankle during and after the exercises is normal, but the pain must not increase from day to day and there shouldn't be any increased swelling.

Activities

You can freely continue any activity that doesn't provoke or worsen your ankle pain. You may also continue to perform activities that cause mild pain in the ankle. However, the pain in your ankle must return to the level of pain you were experiencing before performing the activity within 24 hours.

Avoid

Contact sports, running on uneven terrain, any quick change of direction in movement and other activities that stress your ankle to a great extent.

Tips to Stay Active

An active working day helps to prevent and reduce any muscle/joint pain - including ankle pain. For example, in phase 2 you may walk on hilly terrain, go for light runs, cycle or exercise using a cross-trainer.

To prevent your ankle from stiffening, alternate between sitting and standing. Move your ankle in all directions using small, slow and controlled movements a few times an hour.