3 Chronic Ankle Sprain Exercises | Aleks Physio

⚡️ CHRONIC ANKLE INSTABILITY REHAB ⚡️
⁉️ Have you sprained your ankle multiple times and it never quite got 100% better and you wondered why and how? And every time you sprained it you probably stated “This time I’ll stop playing and go to Physio⁉️
📚Chronic ankle instability is a condition characterized by a recurring giving way of the outer (lateral) side of the ankle. This condition often develops after repeated ankle sprains. It usually develops following an ankle sprain that has not adequately healed or was not rehabilitated fully. Proper rehabilitation is critical to strengthen the muscles around the ankle and retrain the tissues within the ankle that affect balance and coordination. Failure to do so may result in repeated ankle sprains. Repeated ankle sprains can cause and exacerbate chronic ankle instability. Each subsequent sprain leads to further weakening (or stretching) of the ligaments, resulting in greater instability and the likelihood of issues in the future.
🤓It is important that you continue to rehab your ankle even when you have “no pain” as this is the time when you are more likely to jump right back into your sport or activity. Even though you have no pain, your ankle still hasn’t achieved near optimal rehab and physiological changes are still occurring.
1️⃣Airplanes ✈️
Move to a single leg deadlift position and from here alternate shoulder movement to change your centre of gravity. Start small and progress as able.
2️⃣KB Passes
By passing a weight in front of you, you’re effectively constantly changing the centre of gravity.
As a result, your body needs to react and recruit those proprioceptors to assist in maintaining your balance.
3️⃣ Y Taps
Stand on one leg and using the other leg, try to reach as far forward, back (in) and back (out), resembling the letter Y. This challenges the loads in different planes of motion. The key is control.
This is not medical advice. See a Physiotherapist if you have chronic ankle instability and a history multiple ankle sprains.
Educate. Empower. Exercise.
Aleks Physio
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