8 steps for ankle strengthening after injury

Strengthening exercises after a joint injury can help athletes move away from taping or bracing every day to provide support. The guidance of a coach or athletic trainer in strengthening exercises can help you retrain the joint to function properly during sport.

Proprioceptive neuromuscular facilitation (PNF) is included in this strengthening series. Your coach or athletic trainer can choose to include additional PNF stretches as desired.

0:00 Introduction
0:10 TOWEL CRUNCHES & MARBLE PICKUPS
1:45 ISOMETRIC EXERCISES
2:27 4-WAY BAND STRENGTHENING
4:05 PNF MOVEMENT
7:35 BALANCE EXERCISES
10:16 AGILITY LADDER
11:27 RETURN TO PLAY

[mahatmama]

These are such helpful videos. Thank you for these!

[bigdawg]

I’ve been spraining my ankles pretty bad between a grade one and two sprains. Glad I found this.

[gregson]

my ankle is stiff!! also minor bone discomfort slightly above and out side. I cant even touch wall with my knee doing that other test. Sprains suck soo bad! Anybody else hate mornings waking up and all that pressure seems to be the worst.

[sepherinaallard]

Could you tell me at what time after ankle surgery you have to do these exercises if X-ray is good 👍🏾

[StephenAKatz]

I'm so glad you showed a close-up of the woman's ankle, because I didn't realize I was supposed to look at her ankle.

[justlivin]

Very clearly explained and demonstrated, thank you!!!

[rohitsaxena]

Nice video, just reply one thing after how many days of injury we can start these excercises.
For me its been 40 days on minor injury and currently I only started little walk within house only.

[Sweetieblueb]

Great video, gives me hope after flying out of a car last year. Such a kind, professional man.

[Aaron.Reichert]

I just rolled my ankle again while helping one of my children practice for soccer. Not super bad but less than a year ago I rolled one bad enough to need surgery.
I am looking for something to help mitigate future injuries because I want to be able to provide a challenge and partner for my children in athletic ventures for many years to come.
Bombard me with links!

[sachidhaanvs]

My left leg is strengthening thanku for this video

[okqwe]

Very nicely explained sir
How many days it will take to recovery.

[edmondo]

is it just me or are these two in love without the other knowing??

sensing a vibe

[TheJerry]

Is been over a year and the outside of my ankle still hurts from a bad soccer sprain. It feels really unstable and weak. Every now and than it hurts randomly. These exercises will strengthen my ankle but will it take the pain away?

[aswin]

I still have a mild pain while putting weight on my ankle so can I doing strengthening with pain persisting ??

[jrm]

Would these work for a swollen deltoid ligament? Three months now, no improvement

[ccmcaul]

Can these exercises be done if one has sustained a broken ankle? I am finding my foot very stiff and swollen, still even though my surgeon is telling me that the break itself has healed very well.

[joannawhite]

This is ok but was hoping for more stretches etc that don't require somebody assisting

[vash]

I cant even move my anke froward when my heel is on the ground like my body is telling me no wtf are you doing do you want sharp pain? Been like this for a month, guess im fucked for life welp

[srikanthb]

Man don't think bad but, is the girl in the video is really a patient or for the sake of video and publicity r u using the girl as demo...?

[tawandafortune]

I hear a click when I do the toe crunches