Welcome to Your Ankle Pain/Sprain Program

Thank you for choosing this program to help manage your ankle pain/sprain. This daily routine is designed to strengthen and stabilize the muscles supporting your ankle, improve flexibility, and reduce discomfort.

What to Expect:

• You will perform five exercises each day, carefully selected to target the key muscle groups involved in supporting your ankle.
• Consistency is key. By dedicating just a few minutes daily, you'll gradually build strength, improve posture, and experience relief from pain.
• Each exercise is demonstrated in the videos linked below. Please watch these videos before starting the program to ensure you're performing the exercises with the correct form.

How to Get Started:

1. Find a comfortable, quiet space where you can perform the exercises without interruption.
2. Watch the demonstration videos linked below to familiarize yourself with each movement.
3. Perform each exercise as shown, focusing on slow, controlled movements.

Remember:

This program is designed to support your recovery and strengthen your ankle. However, if you experience increased pain or discomfort, please consult with a healthcare professional before continuing.

Let's get started on your path to a stronger, healthier ankle!

Sensory: Make sure you try out each of the different modalities; cold, heat, soft, sharp, vibration to figure out which you will respond best to. Use your chosen modality for 30 seconds exploring the sensation on your foot/ankle and spending extra time on the most tender spots. 30 seconds, 3 times per day.

Ankle Tilts: 15 tilts in and out, 3 times per day.

Tibial Nerve Glide: 15 flosses, 3 times per day.

Calf Raise: 45 seconds of this exercise, 3 times per day.

Dorsiflexion Raise: 45 seconds of this exercise, 3 times per day.