Before You Get Started
The first step to recovering from nasty ankle sprains is always rest and recovery. Doctors advise the liberal application of ice, compression and constant elevation to promote healing and reduce inflammation.
How To Help Strengthen Your Ankle After Injury
Empowerband provides ankle support specially designed to build strength back to your ankle after injury the revolutionary dynamic over-boot design works like an elastic spring to build power strength stability back to your ankle as you move helping aid your recovery back to full fitness.
It’s critical that you undertake some light exercise to ensure your ankle heals completely and doesn’t get injured again. Physio David Fevre (Manchester Utd/Blackburn) has created these 5 exercises to have different levels of strengthening/proprioceptive (balance) stimulus supported with the use of the Empowerband during the rehabilitation phase.
Top 5 Rehabilitation Exercises For Football Players
1. Bike Partial Weight Bearing
At this point, you want to maintain strength in the calf and muscles while promoting healthy circulation to the ankle. While on the bike only partial weight is bearing on the ankle joint.
2. Single leg balance Full Weight Bearing
Once pain is reduced and healing is well on its way, you can begin to lightly stress the damaged ligaments by placing the ankle under full weight-bearing forces.
3. Sandpit
Incorporating different ground forces you continue building strength and proprioception during exercises into your rehabilitation.
4. Movement 360 Full Weight Bearing
Strengthening your ankle and building proprioception through controlled movement in multiple directions on the grass.
5. Ball work
Multi directional movement with ball work incorporates multi functional stimulus to re-build strength and proprioception
Continue to perform these exercises to help in your recovery.
Special thanks to Blackburn Rovers for the use of their facilities and the head of Sports science & medicine Dr Russ Wrigley
