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/
WEEK 1 WEEK 2 WEEK 3 WEEK 4 REST
TEMPO
MOBILIZATION 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 ---

ACTIVATION SETS REPS SETS REPS SETS REPS SETS REPS
A. GREAT TOE FLEXION BAND RESISTANCE 1 5 x 10s 1 5 x 10s 1 5 x 10s 1 5 x 10s ---
B. HEEL ROCKERS 1 12 1 12 1 12 1 12 ---
C. SEATED REACTIVE FOOT TAPS EYES CLOSED 2 20s 2 20s 2 30s 2 30s ---
INTEGRATION – NEUROMUSCULAR SETS REPS SETS REPS SETS REPS SETS REPS
A. STAR EXCURSION BALANCE 3 1 min 3 1 min 3 1 min 3 1 min 30s
INTEGRATION – STRENGTHENING SETS REPS SETS REPS SETS REPS SETS REPS
MAX DURATION
A. ISO SPLIT SQUAT TOWEL PULL 3 MAX 3 MAX 3 MAX 3 MAX ---
OVERCOMING ISO
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
 LATERAL ANKLE SPRAIN PROGRAM

PHASE II – ACCUMULATION
METHOD/
WEEK 1 WEEK 2 WEEK 3 WEEK 4 REST
TEMPO
MOBILIZATION 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
A. ANKLE PNF PATTERNS LASER POINTER 1 8/8 1 8/8 1 8/8 1 8/8 ---
B. END RANGE PLANTAR FLEXION (WEDGE) 1 5 x 10s 1 5 x 10s 1 5 x 10s 1 5 x 10s ---
C. INTERNAL ROTATION CONTROL ECCENTRIC FOCUS 1 12 1 12 1 12 1 12 ---
INTEGRATION – NEUROMUSCULAR SETS REPS SETS REPS SETS REPS SETS REPS
A. FOREFOOT ELEVATED DECELERATIONS 2 5-6 2 5-6 2 5-6 2 5-6 45-60s
INTEGRATION – STRENGTHENING SETS REPS SETS REPS SETS REPS SETS REPS
A. EVERSION RAISES 4-0-1-0 3 8 3 8 3 8 3 8 30s
PAUSE ON
B. SPLIT SQUAT WITH INSIDE LEG RESISTANCE 3 8 3 8 3 6 3 6 60s
ECCENTRIC
 LATERAL ANKLE SPRAIN PROGRAM

PHASE III – INTENSIFICATION

METHOD/
WEEK 1 WEEK 2 WEEK 3 WEEK 4 REST
TEMPO
MOBILIZATION SETS REPS SETS REPS SETS REPS SETS REPS
A. ANKLE WALKS 1 10/10 1 10/10 1 10/10 1 10/10 ---

ACTIVATION SETS REPS SETS REPS SETS REPS SETS REPS

ROTATE TOWARDS
A. SPLIT STANCE TORSO ROTATION (BAND) 2 6/6 2 6/6 2 6/6 2 6/6 30s
OUTSIDE
B. HBT LATERAL DROP LUNGE 2 20s 2 20s 2 30s 2 30s 30s
INTEGRATION – NEUROMUSCULAR SETS REPS SETS REPS SETS REPS SETS REPS
A. SINGLE-LEG LANDINGS PROGRESS PLANES 2 5 2 5 3 5 3 5 45s
B. SPLIT STANCE LOW ANKLE JUMPS 2 15-20s 2 20-30s 3 30s 3 30s 45-60s
INTEGRATION – STRENGTHENING SETS REPS SETS REPS SETS REPS SETS REPS
A. FOREFOOT ELEVATED SPLIT SQUAT 4 6/6 4 6/6 4 8/8 4 8/8 60-90s
PAUSE ON
B. FOOT ELEVATED LATERAL SQUAT 4 6/6 4 6/6 4 5/5 4 5/5 60-90s
CONCENTRIC (1/4)