Chapter 22 · Ankle & Foot
Ankle Sprain protocol
Indexed — full page in progressSource: Rehab Science · Ch 22 · PDF pp. 964–985📖 Rehab ScienceBuild my programme →
AMBER — get assessed before starting rehab
Screen for red flags before starting any protocol (safety check). Progress by symptoms and function, not by the calendar: > 3/10 pain → start phase 1; < 3/10 → phase 2 (PDF p. 205).Follow this programme to treat
- Ankle pain and instability
Conditions in this protocol
- Ankle sprain PDF p. 965
Good for
- Alleviating ankle pain
- Reducing inflammation
- Improving mobility
- Warm-up for phase 2 and 3 exercises
Guidelines
- Perform every day
- Tools: foam roller, resistance band
- Add phase 2 when you have no pain at rest and no more than mild pain (3/10) with the exercises
Exercises
diagram pending
Calf mobilization
PDF p. 968 · instructions pending
diagram pending
Ankle mobility plantarflexion-dorsiflexion
PDF p. 969 · instructions pending
diagram pending
Standing dorsiflexion stretch
PDF p. 970 · instructions pending
diagram pending
Band plantarflexion
PDF p. 971 · instructions pending
diagram pending
Band dorsiflexion
PDF p. 972 · instructions pending
Good for
- Reducing ankle and foot pain
- Early ankle and foot strengthening
- Warm-up for phase 3 exercises
Guidelines
- Perform 3 or 4 days a week
- Tools: resistance band, resistance loop, plyo box
- Add phase 3 when you can do the exercises with no more than mild pain (3/10)
Exercises
diagram pending
Band inversion
PDF p. 974 · instructions pending
diagram pending
Band eversion
PDF p. 975 · instructions pending
diagram pending
Kneeling dorsiflexion stretch
PDF p. 975 · instructions pending
diagram pending
Double-leg calf raise
PDF p. 976 · instructions pending
diagram pending
Standing banded hydrant
PDF p. 977 · instructions pending
diagram pending
Lateral step-down
PDF p. 978 · instructions pending
Good for
- Increasing ankle strength
- Improving stability and balance
- Preventing ankle pain and injury
Guidelines
- Perform 3 or 4 days a week
- Do 3 sets of 10–15 reps unless otherwise noted
- Push sets to fatigue
- Tools: dumbbells
Exercises
diagram pending
Single-leg calf raise (knee straight)
PDF p. 980 · instructions pending
diagram pending
Single-leg calf raise (knee bent)
PDF p. 981 · instructions pending
diagram pending
Clock
PDF p. 982 · instructions pending
diagram pending
Tiptoe walk
PDF p. 983 · instructions pending
diagram pending
Single-leg hops
PDF p. 984 · instructions pending
diagram pending
Skater jumps
PDF p. 985 · instructions pending
Source: Rehab Science · Ch 22 · PDF pp. 964–975· 4 original research citationsshow sources ▾
Also cited by the book on these pages:
- [Ch 22·12] Herzog MM, Kerr ZY, Marshall SW, Wikstrom EA. Epidemiology of ankle sprains and chronic ankle instability. J Athl Train. 2019;54(6):603-610. find original ↗
- [Ch 22·13] Doherty C, Bleakley C, Delahunt E, Holden S. Treatment and prevention of acute and recurrent ankle sprain: an overview of systematic reviews with meta-analysis. Br J Sports Med. 2017;51(2):113-125. find original ↗
- [Ch 22·14] Vuurberg G, Hoorntje A, Wink LM, et al. Diagnosis, treatment and prevention of ankle sprains: update of an evidence-based clinical guideline. Br J Sports Med. 2018;52(15):956. find original ↗
- [Ch 22·15] Kobayashi T, Tanaka M, Shida M. Intrinsic risk factors of lateral ankle sprain: a systematic review and meta-analysis. Sports Health. 2016;8(2):190-193. find original ↗
Page numbers are those of the uploaded PDF edition. "Find original" opens a PubMed search for the cited study.