Johnson & Wales University Providence

General Ankle Rehabilitation

ORDER OF EXERCISES IS NOT IMPORTANT. IF EXERCISES ARE EASY, ASK ATC FOR NEXT PROGRESSION.

1.  BAPS board – 3 sets, start with 30 seconds, progress to 1 minute and then 2 minutes; sock only (no shoes); limit body movement
   1. Plantarflex/dorsiflex – touch forward/backward
   2. Inversion/eversion – touch right and left
   3. Circles – clockwise/counterclockwise

https://www.youtube.com/watch?v=D4StChYsdiQ

2.  Theraband – 3 sets, start with 30 seconds, progress to 1 minute and then 2 minutes, start with green band and then progress to blue band
   1. Inversion – ankle movement toward midline of body
   2. Eversion – ankle movement away from midline of body
   3. Dorsiflexion – move foot upward, toward the shin

https://www.youtube.com/watch?v=vM4ommLXzIA

3. Calf raises on the stool/step
   1. Go as high on ball of foot as possible and then drop down to below the base if possible to get full range of motion
4. Balance exercises –2 sets of 30 seconds, progress by 10 seconds every 2 days to 1 minute; progress to next balance exercise as tolerated
   1. On stable surface (floor)
   2. On unstable surface (blue foam pad)
   3. On unstable surface with eyes closed
   4. On unstable surface with a ball toss with partner or against wall if alone
   5. Standing on Bosu ball (flat side down)
5. “4 Square Drill” – 2 sets of 15 seconds per drill, progress to one foot
   1. 1 / 4
   2. 1 / 2
   3. 1 / 2 / 3 / 4
   4. 1 / 2 / 4 / 3

https://www.youtube.com/watch?v=wOd3Ux7h50g

6. Agility Ladder – do each exercise x 2 (down and back = 1)
   1. 2 foot hop forward
   2. 2 foot hop backward
   3. Lateral 2 foot hop- stay facing same way
   4. Icky shuffle – 2 foot, forward and backward
   5. 1 foot hop forward
   6. 1 foot hop backward
   7. Lateral 1 foot hop- stay facing same way
   8. Icky shuffle – 1 foot, forward and backward
7. Achilles board stretch – 1 minute x 3
   1. Straight leg/bent knee – 30 seconds each

Ankle Tape Exercise Requirement

• ORDER OF EXERCISES IS NOT IMPORTANT. IF EXERCISES ARE EASY, ASK ATC FOR NEXT PROGRESSION.

1. Balance on unstable surface with ball toss
   1. 1 minute x 4 sets
2. “4 Square Drill” – 2 sets of 30 seconds per drill, one foot
   1. 1 / 4
   2. 1 / 2
   3. 1 / 2 / 3 / 4
   4. 1 / 2 / 4 / 3
3. Agility Ladder – do each exercises x 2
   1. 2 foot hop forward
   2. 2 foot hop backward
   3. Lateral 2 foot hop- stay facing same way
   4. Icky shuffle – 2 foot, forward and backward
   5. 1 foot hop forward
   6. 1 foot hop backward
   7. Lateral 1 foot hop- stay facing same way
   8. Icky shuffle – 1 foot, forward and backward
4. Achilles board stretch – 1 minute x 3
   1. Straight leg/bent knee – 30 seconds each