Dr. Matthew Gordon

Description of Video:

Advanced exercises for those who have had an ankle sprain or who chronically continue to roll their ankles.

Benefits:

Improve the proprioception of your ankle and improving the dynamic stability.

Video Contents:

00:00 Introduction
00:48 Anterior TaloFibular Ligament (ATFL)
01:46 Single Leg Stance Exercise
01:59 Single Leg Hop Exercise
02:17 Around the Clock Exercise

Here we are talking about some advanced exercises for people who have had an ankle sprain or who chronically continue to roll their ankles.

There is a lot of work and training that needs to be done prior to attempting this video, let us know if you would like a video series on those exercises.

Ankle stability comes from a combination of static stabilizers (ligaments) and dynamic stabilizers (muscles and tendons).

Following an ankle sprain the length of the static stabilizers is altered and even after allowing time to heal, the ligaments do not go back to their original length. Because the ligament is now loose it will not be able to provide the same support to the ankle and thus an instability can develop.

This is where we have to train to improve the strength and speed of muscular contractions.

The following sequence of exercises are specifically aimed at improving the proprioception of your ankle and improving the dynamic stability.

1. Beginner Level

Single Leg Stance

perform 3 repetitions with eyes opened
Once you can perform 3 repetitions, close your eyes and repeat the same level.

perform 3 repetitions with eyes closed
Once you can complete eyes closed advance to the next level.

2. Intermediate Level

  1. Arms across the chest on hard floor for 60 sec.
  2. Arms across the chest on foam 30 sec.
  3. Arms across the chest on foam 60 sec.
  4. 20 basketball pass and catch into a wall with single foot on hard floor.
  5. 20 basketball pass and catch into a wall with single foot on foam.

Single Limb Hop to Stabilization

perform 2 sets of 5 repetitions in each direction
Repetitions must be error free (i.e. no loss of balance or touching the other foot down to regain balance) before you progress to the next level.

Direction of hops:

  1. Forward and backward
  2. Left and right
  3. Diagonal forward/left and backward/right
  4. Diagonal forward/right and backward/left

Variations:

  1. 18 inch hop with use of arms to stabilize after landing.
  2. 18 inch hop with hands on hips.
  3. 27 inch hop with use of arms to stabilize after landing.
  4. 27 inch hop with hands on hips.
  5. 36 inch hop with use of arms to stabilize after landing.
  6. 36 inch hop with hands on hips.

Around the Clock

imagine a 3×3 grid on the ground and stand in the middle position
From this position hop to each of the 8 surrounding spots in the following order.

Order:

  1. Clockwise direction
  2. Counterclockwise direction
  3. Random order
  4. If possible, have a friend call out the next number to go to

Each series should have 8 jumps in it.

Holds:

  1. Following each jump hold the position for 5 sec.
  2. Following each jump hold the position for 3 sec.
  3. Following each jump hold the position for 1 sec.

Matthew Gordon, PT, DPT  is a licensed Doctor of Physical Therapy and Senior Physical Therapist at Mettler Center. 

Call 217-398-9800 to schedule a free 30-minute consultation with a physical therapist.

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