Ligament injury in the ankle joint, inner ligament – Step 3

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

Read about the injury

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

Unlimited: Cycling, swimming, running in a straight line

Stretching

10 minutes of each training session

Stand with your arms resting against a wall and your working leg stretched out behind you so that you feel a stretch in your calf muscle. Slowly bend the knee of your working leg so that you feel an increasing stretch in your calf muscle. Hold the stretch for 20 seconds. Repeat the exercise on the other leg.

Stand facing a wall with your training leg stretched out, heel on the floor, and with your ankle bent so that the ball of your foot rests against the wall. Press your pelvis against the wall to gradually stretch your calf muscle. Hold the stretch for 20 seconds. Repeat the exercise on the other leg.

Stand on your left leg. If necessary, use your left hand to support yourself against the wall. Bend your right knee and wrap your right hand around the big toe side of your forefoot, so that the ankle is stretched and turned slightly outwards, bringing your heel towards your buttock and creating a gradual stretch along the inside of your shin. Hold the stretch for 20 seconds. Repeat the exercise, alternating between your right and left legs.

Stand on your left leg. Bend your right knee and grasp the little toe side of your right foot with your left hand. Slowly pull upwards so that the ankle is stretched as far as possible and the heel moves towards your buttock, bringing the foot behind your good leg so that you feel a gradual stretch along the outside of your shin. Hold the stretch for 20 seconds. Repeat the exercise, alternating between your right and left legs.

Coordination

15 minutes of each training session

Balance on two feet on the balance board. To begin with, use your hand to support yourself against the wall. Later, balance on one foot without support. Try balancing with your eyes closed later.

“The Runner”. Stand on your training leg with your knee straight. Bend your body forwards at a 90-degree angle and lift your good leg straight backwards and the opposite arm straight forwards. Maintain your balance on the supporting leg for as long as possible. If necessary, use one hand to support yourself against the wall at the start. Once you feel confident, you can make the exercise more challenging by closing your eyes.

Lie on your back with a ball or stick under both feet. Roll the ball back and forth at a steady pace while lifting your hips.

Strength

35 minutes of each training session

Sit on the floor with your leg stretched out. Place an exercise band around the ball of your foot (the sole) and hold the band in your hand. Slowly stretch your foot so that the band tightens. Hold the stretch for a few seconds and slowly return your foot to the starting position

An exercise band is attached to a heavy chair leg. Sit on the floor with your leg stretched out, facing the resistance band. Loop the resistance band around the top of your foot (the instep). Slowly bend your foot upwards so that the band tightens. Hold the stretch for a few seconds, then slowly return your foot to the starting position

An exercise band is attached to a heavy chair leg. Sit on the floor with your leg stretched out, with the outside of your training foot aligned with the leg of the chair. Loop the exercise band around the front of your foot (on the inside). Slowly turn your foot inwards towards your other foot so that the band tightens. Hold the tension for a few seconds and move slowly return the foot to the starting position. Do not rotate the knee.

An exercise band is attached to a heavy chair leg. Sit on the floor with your leg stretched out, with the inside of your training foot against the leg of a chair. Place the exercise band around the front of your foot (on the outside). Slowly turn your foot outwards so that the band tightens. Hold the stretch for a few seconds and slowly return your foot to the starting position. Do not rotate the knee.

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.

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.

Secure the elastic band at hip height. Stand facing the elastic band in front of a stool or a step. Bring the elastic band around your back. Walk backwards up and down the stool so that the elastic band tightens. Alternate between starting with your right and left leg.

Stand on your training leg. Push off and jump straight up. Land on your training leg.

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