Post-inversion ankle sprain💥
I despise ankle sprains! I had a lateral ankle sprain about 3 weeks ago during one of my rugby games. I landed on it and thankfully it wasn’t a bad sprain and I was able to put weight on it.
Try these out once the pain and inflammation decreases.
It’s great to strengthen your foot, ankle, knee, and hip after an ankle sprain to prevent it from happening again!
*do all in a pain-free range*
1. Theraband 4-way isometrics working on strengthening the musculature around the ankle. Hold for 30 sec x 5 sets
2. Single leg balance on foam working on foot, ankle, knee, and hip stability. Hold for 30sec-1min x 3-5 sets
3. Captain Morgan’s W/ foam roll working on maintaining arch of foot gripping ground, outside knee slightly bent, inside knee bent at 90 deg. pushing into foam roll, and hips leveled. Great way to strengthen the glute med! Hold for 30sec-1min x 3-5 sets
Let me know what you think!
Tag a mate with 💩 ankles!