What to do about that ‘dodgy’ ankle?
Try this quick test without shoes on – stand on one foot and close your eyes.
Have a friend time how long you can keep your balance.
If you can’t stay balanced for at least 30 seconds you need to read on.
Ankle Sprains – The Facts!
Ankle sprains are the most common team sport injury and account for up to 60-90% of all injuries. Unfortunately after the first time sprained, and without any rehabilitation, you have around a 70% chance of rolling the same ankle again.
Balance is very important to ankle stability. Balance is made up by a combination of three different senses:
- Vestibular (Ears)
Unfortunately, once we sprain our ankle the message of ‘Position’ to our brain gets a little confused and in effect makes our balance worse. The good news is balance can be improved with practice. This can then decrease your chances of re-injuring the ankle again.
Give this 14-day balance challenge a go to improve balance and prevent re-injuring the ankle.
14-Day Balance Challenge
Exercises should be completed twice daily and should take approximately 10mins with no footwear or tape.
Day 1 – 3
1) Single leg balance, eyes open, standing on the floor – 30secs x 10reps
2) Single leg balance, eyes closed, standing on the floor – 30secs x 10reps
Day 4 – 6
**Note – unstable surface = either a pillow, foam mat/mattress, mini-tramp or a wobbleboard/durodisc at your gym
1) Single leg balance on unstable surface eyes open – 30secs x 10reps
2) Line walking – heel toe walking over 10 metres – 10m x 5reps
3) Standing on injured leg, kicks whilst maintaining balance – 4 x 10 kicks forward, backward & sideways whilst maintaining balance
Day 7 – 9
1) Single leg balance on unstable surface eyes closed – 30secs x 10reps
2) Forward hop-soft landing, hold landing 3secs – 2 x 10reps
Day 10 – 12
1) Single leg 1/4 squat on unstable surface, eyes open – 4 x 10reps
2) Sideways hop on ground, hold landing 3secs – 2 x 10 each way
3) Forward hop off step, land softly, hold landing 3secs – 2 x 10reps
Day 13 – 14
1) Single leg 1/4 squat on foam, eyes closed – 4 x 10reps
2) single leg hop with 1/4 turn on ground – 2 x 10 clockwise & anticlockwise
3) Sideway hop off step, land softly, hold landing 3secs – 2 x 10reps to each side
Final tip to a quicker recovery – Sport specific retraining is the key!
To make an appointment with one of our Physiotherapy team to discuss your ankle injury, sports specific retraining and when to return to sport book online, email email@example.com or call 07 3891 2000.