Ankle return to sport
After completing a rehabilitation or recovery process for ankle complaints, it is important for many to return to sports calmly. You can use the following exercises in this phase.
1. Standing Calf raise behind a box
Place one leg on the box. Keep the other leg straight and rise onto the toes of that foot. Slowly lower the heel back to the ground.
2. Calf Raise in squat position
Place your hands on your hips and squat down. Now, perform a calf raise while remaining in the squat position.
3. Barbell squat
For the barbell squat, stand upright and hold a barbell resting across your shoulders. Then, bend your knees until you are almost sitting on the ground, allowing your heels to lift off the floor. Finally, rise back up and repeat the movement.
4. Both legs Hopping
Place both feet shoulder-width apart. Explosively rise onto your toes and lower yourself back down in a controlled manner.
5. Standing one legged hop
Stand on one leg. Rise explosively onto your toes and lower yourself back down in a controlled manner.
6. Two-footed jump rope
Touwtjespringen met 2 benen
7. Single-leg jump rope
Touwtje springen op 1 been.
8. Jumping Jack
Ga op heupbreedte staan, spring met de benen wijd uit elkaar terwijl de armen gestrekt omhoog gaan. Spring vervolgens weer terug met de voeten tegen elkaar waarbij de armen gestrekt omlaag gaan. Herhaal deze beweging continu.
9. Jump aantikken enkels
Jump aantikken enkels, ga met je voeten op heupbreedte staan, spring vervolgens recht omhoog. Nadat je geland bent tik je één voor één je enkels aan, hierna herhaal je de oefening.
10. Landmine jumping lunge
Landmine jumping lunge, pak de landmine vast, zet een stap naar voren en ga vervolgens met je achterste been richting de grond. Spring en wissel met je benen van positie.
11. Single leg box jump
Stand on one leg in front of a box, lower yourself by bending your knee, and jump onto the box. Then, step down calmly.
12. Squat jump op step
Squat jump op step, ga op heupbreedte staan, zak door de hurken alsof je ergens gaat zitten, let hierbij op dat je knieën niet voorbij je tenen komen. Zak helemaal in en spring vervolgens op de step.
13. Squat jump over streep
Squat jump over streep, ga op heupbreedte staan, zak door de hurken alsof je ergens gaat zitten, let hierbij op dat je knieën niet voorbij je tenen komen. Zak helemaal in en spring over de streep.
Plyo box
Hard. Compact. Qualitatively.
Barbell
Hard. Compact. Qualitatively.
The meaning of ankle return to sport
After rehabilitation from an ankle injury it is important to gradually return to your sport. A rushed return to sporting activities can cause the rehabilitation to fail and the pain you worked hard to eliminate may return.
The treatment of ankle return to sport
To bridge the gap between rehabilitation and full return to sport a new phase has been developed called the “return to play” phase. During this phase your (sports) physiotherapist will explore the physical and psychological elements needed to return to your sport. To ensure you’re ready to return to play, a wide variety of exercises are offered to target your specific needs. This will allow your body to get used to your sport (prior to the ankle injury) in a safe setting.
The advice of ankle return to sport
Below you’ll find exercises that can be helpful in the return to play phase after rehabilitation of a knee injury. If you have any questions regarding the exercises, doubt if you are doing them correctly or aren’t sure they are suited for your condition, please contact your physiotherapist for support.
Synonyms
Return to play, return to sports, back to sports
Advice
If you have any questions regarding the exercises, doubt if you are doing them correctly or aren’t sure they are suited for your condition, please contact your physiotherapist for support.
Attention:
Yourbody.coach offers a range of exercises. Yourbody.coach can not be held responsible if you develop injuries. Always consult your physiotherapist or specialist.