LATERAL ANKLE SPRAIN 12-WEEK REHAB PROGRAM Disclaimer: The information contained in this document is presented to improve movement, not treat medical conditions. This information is not a substitute for medical advice or treatment of specific medical conditions. REHAB-U LATERAL ANKLE SPRAIN PROGRAM PHASE I – TISSUE HEALING / FUNDAMENTAL MOVEMENT RESTORATION METHOD/ TEMPO MOBILIZATION WEEK 1 WEEK 2 WEEK 3 WEEK 4 REST SETS REPS SETS REPS SETS REPS SETS REPS A. GENTLE ANKLE TRACTION 1 1 min 1 1 min 1 1 min 1 1min --- B. ACTIVE-ASSISTED CALF STRETCH 1 1 min 1 1 min 1 1 min 1 1min --- SETS REPS SETS REPS SETS REPS SETS REPS 1 5 x 10s 1 5 x 10s 1 5 x 10s 1 5 x 10s --- 1 12 1 12 1 12 1 12 --- 2 20s 2 20s 2 30s 2 30s --- SETS REPS SETS REPS SETS REPS SETS REPS 3 1 min 3 1 min 3 1 min 3 1 min SETS REPS SETS REPS SETS REPS SETS REPS MAX DURATION OVERCOMING ISO 3 MAX 3 MAX 3 MAX 3 MAX --- B. GLUTE BRIDGE 5-0-1-0 3 12 3 12 3 10 3 8 60s C. SEATED CALF RAISE 5-0-1-0 3 12 3 12 3 10 3 8 60s ACTIVATION A. GREAT TOE FLEXION BAND RESISTANCE B. HEEL ROCKERS C. SEATED REACTIVE FOOT TAPS EYES CLOSED INTEGRATION – NEUROMUSCULAR A. STAR EXCURSION BALANCE INTEGRATION – STRENGTHENING A. ISO SPLIT SQUAT TOWEL PULL 30s LATERAL ANKLE SPRAIN PROGRAM PHASE II – ACCUMULATION METHOD/ TEMPO MOBILIZATION WEEK 1 WEEK 2 WEEK 3 WEEK 4 REST SETS REPS SETS REPS SETS REPS SETS REPS A. END RANGE DORSIFLEXION 1 1 min 1 1 min 1 1 min 1 1min --- B. CLOSED-CHAIN ANKLE PLANTAR FLEXION 1 1 min 1 1 min 1 1 min 1 1min --- ACTIVATION SETS REPS SETS REPS SETS REPS SETS REPS 1 8/8 1 8/8 1 8/8 1 8/8 --- 1 5 x 10s 1 5 x 10s 1 5 x 10s 1 5 x 10s --- 1 12 1 12 1 12 1 12 --- SETS REPS SETS REPS SETS REPS SETS REPS 2 5-6 2 5-6 2 5-6 2 5-6 SETS REPS SETS REPS SETS REPS SETS REPS 4-0-1-0 3 8 3 8 3 8 3 8 30s PAUSE ON ECCENTRIC 3 8 3 8 3 6 3 6 60s A. ANKLE PNF PATTERNS LASER POINTER B. END RANGE PLANTAR FLEXION (WEDGE) C. INTERNAL ROTATION CONTROL ECCENTRIC FOCUS INTEGRATION – NEUROMUSCULAR A. FOREFOOT ELEVATED DECELERATIONS INTEGRATION – STRENGTHENING A. EVERSION RAISES B. SPLIT SQUAT WITH INSIDE LEG RESISTANCE 45-60s LATERAL ANKLE SPRAIN PROGRAM PHASE III – INTENSIFICATION METHOD/ TEMPO MOBILIZATION A. ANKLE WALKS ACTIVATION A. SPLIT STANCE TORSO ROTATION (BAND) ROTATE TOWARDS OUTSIDE B. HBT LATERAL DROP LUNGE INTEGRATION – NEUROMUSCULAR A. SINGLE-LEG LANDINGS PROGRESS PLANES B. SPLIT STANCE LOW ANKLE JUMPS INTEGRATION – STRENGTHENING A. FOREFOOT ELEVATED SPLIT SQUAT B. FOOT ELEVATED LATERAL SQUAT PAUSE ON CONCENTRIC (1/4) WEEK 1 WEEK 2 WEEK 3 WEEK 4 REST SETS REPS SETS REPS SETS REPS SETS REPS 1 10/10 1 10/10 1 10/10 1 10/10 SETS REPS SETS REPS SETS REPS SETS REPS 2 6/6 2 6/6 2 6/6 2 6/6 30s 2 20s 2 20s 2 30s 2 30s 30s SETS REPS SETS REPS SETS REPS SETS REPS 2 5 2 5 3 5 3 5 45s 2 15-20s 2 20-30s 3 30s 3 30s 45-60s SETS REPS SETS REPS SETS REPS SETS REPS 4 6/6 4 6/6 4 8/8 4 8/8 60-90s 4 6/6 4 6/6 4 5/5 4 5/5 60-90s ---