Rehab
Ankle Sprain [P]rehab Program
Improve Ankle Health & Supercharge Ankle Strength Anytime, Anywhere
Recover with a guided plan.
Have you experienced several ankle sprains, or maybe you are looking to improve your ankle health and stability and prevent ankle injuries down the road? Regardless of what category you fall into, you’ve come to the right place. Join us as we take you through an evidence based 8-week program designed to make your ankles feel invincible! This program is best suited for those with mild to no ankle pain (0-4/10) from lateral ankle sprains or ankle sprain injury prevention. If this program is too challenging for you, check out Ankle Sprain Rehab Program ! If you are looking for more of a challenge, check out our Full Body Prehab Program!
This program is best suited for those with mild to no ankle pain (0-4/10) from lateral ankle sprains or ankle sprain injury prevention. This program is not intended for medial or high ankle sprain (please see Foot & Ankle [P]Rehab). If you are dealing with or wanting to prevent Grade I, II, III lateral ankle sprain of any of the lateral ligaments; anterior talofibular, calcaneofibular, or posterior talofibular ligament then this program is for you!
- Duration
- 8 weeks
- Frequency
- 2-4x/week
- Instructor
- The Prehab Guys
8-week arc
What you work through
- Week 1
Let’s get started! Ankle health and injury prevention starts with appropriate mobility through the ankle joint and building strength through that range of motion. This week, you will do both while also jumping into some balance drills.
- Week 2
Let’s continue to build on that mobility while also further challenging your strength and balance. You can expect to challenge yourself in different planes of motion to better prepare your proprioception for improved stability
- Week 3
Time to improve that single leg stability! Focusing on single leg work is crucial for ankle injury prevention. It challenges not only the muscles of your foot and ankle, but your core and your entire lower extremity.
- Week 4
Halfway through the program and doing great! Let’s keep the momentum going by focusing on more functional single leg related tasks.
- Week 5
You’re more than halfway! More importantly, let’s learn why you may be compensating with certain movements and how to address these compensations. Additionally, you can expect to continue to work on single leg strength while developing core and hip stability in this single leg position!
- Week 6
Let’s get moving! This week we are going to challenge your balance like you haven’t before! This is where you really hone in on the difference between a strong ankle and a bulletproof ankle. Let’s do it!
- Week 7
No slowing down now, you have come so far! Let’s continue to build on that foundational strength and balance.
- Week 8
You’ve made it and look how far you have come! Let’s put it all together this week and work on functional balance and single leg strength and stability with good core control. Those single leg squats aren’t going to do themselves, let’s get after it!
Fit check
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