Ligament injury in the ankle joint, outer ligament – Step 4

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

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.

Coordination

Balance on two feet on the balance board. At first, 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 healthy leg straight out behind you and the opposite arm straight out in front of you. Keep your balance on your 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.

Strength

Stand on one leg, push off, jump to the side and land on the opposite leg. Repeat the exercise, alternating between your right and left legs.

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

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