Ankle Injuries - Prevention and Treatment (Functional Strength phase)
The ankle takes the full weight of the body and this makes it susceptible to injury. When running and jumping the forces that are exerted on the ankle are considerable. The most common ankle problems are sprains and fractures. A sprain is an injury to the ligaments, which may take many months to heal completely. You can also injure other parts of the ankle such as tendons and cartilage.
Functional Strength phrase
7. Heel drop on box with both legs
Ensure you do not over-do this exercise and only do as many as is comfortable to start with, paying careful attention to the achilles tendon
8. Heel drop single leg
Again ensure that you do not over-do this exercise. Do not do as many as the two footed heel drop.
9. Walking calf raises.
Walk pushing yourself up on to your toes on each step. Start doing 20 steps and progress each day until you can do 100
6. Calf raises on a box
The ball of your foot must be all the way on the box. Raise yourself up then back down. There is no need to drop heels on this one.
7b. Calf raises with bar bell.