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

Reason- Getting into faster reactive strength movements for the achilles to accept load

Cues- Be quick on the floor and land quietly

Volume- 30 seconds

Reason- Dysfunctional tendons respond well to eccentric load to jump start healing

Cues- Do a normal calf raise with two feet and then lower down on a 6 count on the symptomatic foot. If the pain is mid tendon instead of heel then off the edge could be more helpful. 

Volume- 3x15

Reason- Continue to strengthen the glutes and improve ankle mobility

Cues- Working you way close to parallel as long as pain free

Volume- 3x10

Reason- Strengthen the posterior tibialis muscle to offload the achilles

Cues- Keep the leg crossed while slowly and smoothly lowering the foot to the floor

Volume- 20x

Reason- Teach the calf to stabilize in a contracted position

Cues- Do a calf raise and then hold that position as still as possible

Volume- 60 seconds

Reason- Strengthen the quads improve ankle mobility

Cues- Keep your weight on the front foot and squat down

Volume- 3x10

Reason- Add some forward momentum to the faster movements getting closer to running again

Cues- Be quick and quiet

Volume- 30 seconds