Phase 2 of your ankle rehabilitation was all about ensuring good strength and balance of the injured ankle. Part 3 starts to look at returning to running, agility motions and returning to full contact sports. The key exercises to be able to do prior to starting this phase of rehabilitation include:
- Single leg heel raises up to 20 repetitions or at least 80% of the repetitions of the uninjured side.
- A knee to wall distance that is greater than 8cm or within 3cm of the uninjured side.
- Balancing on one leg with eyes open for at least 30seconds and at least 10second with eyes closed.
- A taping distance in the Y-balance test that is less than 4cm different to the uninjured side.
Hops on the spot
- Start position: stand on the injured side foot.
- Movement: Hop up and down onto the foot.
- Hold: for 1 second on the landing to ensure you have a stable landing.
- Repetitions: aim to complete 3 sets of 20 reps.
- Progression: Increase the height of the hop and the pace that you spring back off the ground when you land.
Single forward hops
- Start position: stand on the injured side foot.
- Movement: Hop forwards and land on the same foot.
- Hold: for 1 second on the landing to ensure you have a stable landing.
- Repetitions: aim to complete 2 sets of 20 reps. Return to the same start position after each hop forwards.
- Progression: Attempt to increase the distance that you hop forwards. You should aim to have a distance that is at least 75% of the uninjured side.
Drop jumps
- Start position: stand with both feet on a step. The step height can be anything up to roughly upper shin height.
- Movement: Jump forwards off the step and land on both feet. Upon landing immediately jump again either directly upwards or forwards.
- Hold: for 1 second on the second landing to ensure you have a stable landing.
- Repetitions: aim to complete 2 sets of 20 reps.
- Progression: Attempt to increase the height or distance of the second jump. You can also progress to a hop motion, where you stand on one leg on the step, then hop off the step followed immediately by another hop forwards or upwards.
Vertical Hops
- Start position: stand on the injured side leg.
- Movement: Hop as high as you can.
- Hold: for 1 second on the landing to ensure you have a stable landing.
- Repetitions: aim to complete 2 sets of 20 reps.
- Progression: Attempt to increase the height of the hop while keeping a comfortable and stable landing.
Return to running
A simple way to return to straight line running is to introduce block running where you walk for 200 metres, jog for 200 metres and repeat this block 5 times. To progress, increase the jogging distance as you reduce the walking distance with the aim of completing a continuous 2km of jogging at a comfortable pace.
Goals before progressing
Before you progress to speed running and agility exercises the following should be able to be completed:
- Hops on the spot up to 20 repetitions.
- A single forward hop distance that is at least 75% of the distance of the uninjured side.
- Drop jumps that feel strong and comfortable.
- Vertical hops that are at least 75% the height of the uninjured side.
- Have tried a comfortable pace straight line running of up to 2km without a significant increase in pain or symptoms.