Ankle Sprain/Strain Rehabilitation

MVMT LABS

Coach
Freddie Wee, M.Ost

Had an ankle injury that never seem to go away?

Looking for a way to improve your ankle strength and stability to reduce injuring them again?

This is a baseline ankle rehabilitation programme to help you improve your range of motion in the ankles, while gaining strength and control over the movements in the ankle.

Please ensure you have checked with a medical professional for other possible underlying issues before using this programme to treat the injury neuromusculoskeletally.

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Strong Feet
Improve Ankle Mobility | Increase Calf Strength | Control Ankle Stability
Features
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Programming 3 days per week
Daily strength, conditioning, and skill training that’s accessible and challenging for athletes of any level or background
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Detailed, expert instruction
Coaches who will hold you accountable and provide the feedback you need to grow
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Delivered through TrainHeroic
Sweating over a lifeless PDF is so last year. Everything you require is in this one app.
Equipment
Required
Medium Resistance Band
Recommended
Lacrosse Ball // Weight plate
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Sample Week
Week 1 of 6-week program
Sunday
Ankle Strength + Mobility 1

A

Ankle Mobility

B

Calf Raise Sequence

3 x 5

C

Calf Smash

Tuesday
Ankle Strength + Mobility 2

A

Ankle Mobility

B

Toe Touches for Balance

3 x 8

C

Calf Stretch

3 x 5 @ 15

D

Ankle Distraction (banded)

3 x 5 @ 15

Thursday
Ankle Strength + Mobility 1

A

Ankle Mobility

B

Calf Raise Sequence

3 x 5

C

Calf Smash

Saturday
Ankle Strength + Mobility 2

A

Ankle Mobility

B

Toe Touches for Balance

3 x 8

C

Calf Stretch

3 x 5 @ 15

D

Ankle Distraction (banded)

3 x 5 @ 15

Coach
coach-avatar Freddie Wee, M.Ost

Graduate Sport Osteopath with a Data Science Edge Integrating Clinical Expertise with Advanced Analytics for Better Patient Care Outcomes

Ankle Sprain/Strain Rehabilitation