Ligament injury in the ankle joint, outer ligament – Step 2

Rehabilitation starts with the exercises in Step 1. When the exercises can be performed without pain, rehabilitation starts on the next step.

How often and for how long should I train? Training frequency and duration are individual. Start with about 3 repetitions per workout. exercise and at least 3 times a week. Slowly increase the number of repetitions and load without exceeding the pain threshold

Do I have to do the whole program every time? No, you can divide the exercises into different days. The most important thing is to exercise regularly and gradually increase the intensity

Instruction

Read the full instruction for rehabilitation here

The time in minutes indicates the time distribution between stretching, balance and strength if you train for one hour.
Whether you train for one hour or 10 minutes, for example, is adapted to your starting point – and can be increased over time.

Condition

Unrestricted: Cycling, swimming, light jogging in a straight line on level ground.

Coordination

Stand on one leg on the floor. Look forwards and keep your knee slightly bent. Initially, support your hand against the wall. Later, make the exercise more difficult by closing your eyes.

Strength

Lie on your back. Let the heel of the training leg rest on a smooth floor. Bend and stretch the training leg while maintaining contact with the ground.

Stand on a slippery surface with a tea towel under your foot. Point the toes of your working leg straight ahead. Slide your working leg out to the side and back again. Repeat the exercise with your toes pointing out to the side.

Step onto a stool (or a step). Step back down. Alternate stepping up and down, first with your right leg and then your left. You can increase the intensity by putting on a rucksack and gradually adding more weight to it.