Ankle rehab

Discussion in 'UK Cheerleading Training' started by one_hit_punder, Oct 11, 2018.

  1. one_hit_punder

    one_hit_punder New Member

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    Earlier this year I had a grade 2 sprain in my ankle, since then my mobility has never been the same. I can't even squat like I used to.

    Are there any stretches or exercises that would help get my original mobility back?
    Thanks in advance
     
  2. ardovive

    ardovive New Member

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    Hi! I sprained my left ankle (grade 2) in the summer and went to PT. Do the following for flexibility:
    Ankle rolls (both counterclockwise and clockwise)
    Write out the alphabet with your toe (uses your ankle, I promise it helps)

    Stability:
    -stand only on sprained ankle, try to maintain balance, if you need to you can put your hand on a desk and then gradually ween yourself off of that

    Strength
    - do simple squats, not the full ones you’re describing
    -wall sits
    -do squats and pistol squats eventually against a (closed) door, it’ll make squats easier until you’re ready to do them fully
    -jump around (uses muscles in the ankle)
    -overall walk, jog, run (more intense the activity, more youll be using the ankle, stronger it’ll become)

    And eat protein. Hummus, spinach, broccoli, protein drinks, beans, and nuts are all great.
     

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