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Programs / Ankle sprain / Phase 3

Phase 3

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The exercises in phase 3 will help you get back to normal function by training your ankle's strength and mobility.

Focus

During this phase, it is important that you take advantage of your newly trained mobility and stability to perform the strength training correctly. Strength training aims to get you ready for everyday loads on your ankle and directional changes in body movement. This requires exercises with a relatively high level of load on your ankle. Of course, these exercises are adapted to your personal level of strength and mobility. Some degree of pain or soreness in your ankle after exercising is normal, but the pain must not increase from day to day and there shouldn't be any increased swelling.

Activities You may freely continue any activities that do not provoke or worsen ankle pain. You may also perform activities that cause light pain, but the pain in your ankle must return to the level of pain you were experiencing before performing the activity within 24 hours.

Avoid

Any quick change of direction that provokes ankle pain.

Tips to stay active

An active working day helps to prevent and reduce any muscle/joint pain - including ankle pain.

You will be able to

You will usually be able to return to normal or close to normal activity levels.