Ankle Exercises
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Reason- Test mobility while decreasing swelling

Cues- Trace out the pain free edges of your range of motion

Volume- 5x each way

Reason- Begin to load calf which blends down into the plantar fascia

Cues- Focus on loading up the big toe side of the foot and hold the top for a second

Volume- 20x

Reason- Begin to load sprained ankle

Cues- try to maintain height and minimize leaning

Volume- 2 minutes

Reason- Increase control of the big toe while adding in gentle movements to decrease inflammation

Cues- Lift big toe separate from other toes. Lift other toes separate from big toe

Volume-5 minutes

Reason- Strengthen the intrinsic muscles in the arch of the foot to create more stability

Cues- Relax the toes while pulling the balls of your feet towards the heel

Volume- 5 minutes

Reason- Take the stability gained in the early stage and begin to load the foot vertically

Cues- Maintain short foot with overhead press and around the world movement

Volume- 10x

Reason- Load ankle while change center of gravity

Cues- Maintain foot placement while squatting down to reach as far as you can tolerate with other leg

Volume- 5 laps

Reason- Increase the speed/ explosiveness of what the foot/ankle complex can tolerate

Cues- Jump off the toes and land with soft knees

Volume- 60 seconds