Tendon luxation, outer ankle knuckle – Step 1

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 and walking

Stretching

5 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 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.

Coordination

10 minutes of each training session

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

45 minutes of each training session

Stand on one leg facing a wall. If necessary, place your hands on the wall for support. Slowly rise onto your toes. Hold the position for a few seconds, then slowly lower your foot back to the starting position

Lie on your back on the floor with your lower leg resting on a stool or chair. Let your foot hang freely. Move your foot up and down and from side to side.

Sit on a chair with a ball under your foot. Roll the ball forwards and backwards and from side to side. Later, replace the ball with a tennis ball.

Sit or stand with your bare feet on a tea towel. Pull the tea towel together with your toes.

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