Proprioception exercises
for the ankle after an injury
Ball throws on one foot (standing without hopping or falling over)- challenge yourself by
doing 15 throws on the "good" ankle and then 15 throws on the "injured" ankle so that you
can see your progress over the next few days. When the injured ankle is as good (steady,
no pain, no hopping) as the uninjured one- you are safe to return to sport.
If you don't have a person to throw the ball to you, use the garage door to bounce it back to
you. (Ask your parents first!)
Stand sideways and repeat 15 throws to each foot. Throw the ball while twisting on each
foot. This puts different stresses on your ankle and prepares you for different movements
when you return to your sport.
When it gets easy on the hard surface, make it more difficult by standing on an unstable
surface such as cushions or a foam block. Remember, do all movements- forward,
sideways, and rotation. 15 throws in every direction is recommended
Standing on the edge of an unstable surface is the hardest and puts the most stress on the
ankle ligaments- so leave this until everything else is painfree. When you can balance on
an uneven and unstable surface without pain and it is as balanced as your uninjured ankle-
you are likely safe to start back to your sport and your safety is increased when it comes to
the unpredictable collision, changing course, and speed of competition.
The more you change the throw- the more it will simulate real activity that will be expected
of you. So throw and catch the ball up high... down low... from the side... with a slightly bent
leg... your ankle will get faster, stronger, and more prepared for future stresses if it gets to
"practice" with these ball throws.
After a typical ankle sprain injury (and a good physical exam to ensure it is not a growth plate injury in the ankle which involves different treatment)- quick rehab and return to sport is possible. Ice in a bucket half filled with ice and half filled with water, do this three times a day for 5 minutes per session the first three days after the injury... this is much colder than an ice bag for 20 minutes. Elevate the injured leg, even during sleep to decrease swelling. Wrap the injured ankle with an ace wrap (but not for more than 2 days!) Don't depend on braces, wraps, or tape- the muscles can actually weaken and increase the chance for re-injury Take ibuprofen or naproxen if the pain requires medication. Although NSAIDs reduce swelling, they can also hurt your stomach and injure your kidneys if taken too often- so medication only when needed. ---------------------------------------------------------- As soon as you possibly can, start rehab... here are some words to know... Functional exercise- not like the theraband exercises of 1980! These exercises simulate the same activity you will be doing during sport Proprioception- the muscles "memory" of how to work, this is lost after an injury, exercises can quicken the return to function and protect the muscle for the next unstable occurrence, possibly even preventing a future injury Here is a test... Stand on one foot, not leaning against the wall or furniture. Don't take a step or "wobble". Do this for 30 seconds. Now close your eyes... this is much more difficult... now while your eyes are closed raise your arms above your head. Now try these skills while standing on a cushion or sofa pillow. Is the right side the same as the left? These are proprioception tests that can help determine if your injured side is "ready for return to sport". If you are not limping, have pain less than a 4/10 and your injured proprioception skills are equal to your uninjured side- likely you are ready to return. **Remember- this is only an educational web site- and is not meant to diagnose or treat an individual situation or patient. Please see your physician if you believe your ankle is injured, requires physical therapy, or has a growth plate injury. |
Ankle Rehab Exercises after an Ankle Sprain |
| Green is high ankle sprain Yellow is typical ankle sprain 1- Posterior talo-fibular ligament (least often injured) 2- Calcaneal-fibular ligament 3- Anterior talo-fibular ligament (most commonly injured) Red is peroneal tendon injury with yellow sun on location of base of 5th metatarsal fracture (pseudo-jones fracture) |
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