Any time you are recovering from an injury, the final phases of rehabilitation are often the most overlooked, yet crucial. The same is true in my case with my ankle rehab exercises. While I am not very functional, even consider myself highly active once again, there is another level to work on beyond the traditional ankle sprain rehab. This is prep for running plyometrics and I’ll go into more details on that in a minute.
First, let’s talk about the past couple weeks. I made it to 12 weeks, which opens up my rehab to a new phase. Here is the 12-16 week rehab overview:
Goals:
Full functional range of motion all movements in weight bearing, Good balance on surgical side on uneven surface, Near full strength lower extremity; Discontinue brace for ADL’s, continue to use brace for anything more than walking.
Progressions:
Treadmill running, elliptical, stationary bike, lap swimming
Progress plyometrics including medial/lateral motions
Progress general lower body strength and conditioning
I had my 12 week follow-up with the surgeon. He said I was well ahead of normal, which made me feel pretty good about doing my own rehab. I brought him a re-eval of my ankle, which hasn’t overall increased much in the last month objectively, though my function has greatly improved. Here are my measurements, since I know you are dying to see them:
Re-eval measurements:
SLS: 2×60+seconds bilaterally SLS on Dynadisc: R: 60+ seconds L: 60+ seconds
DF: 8 degrees on L, knee extended PF: 58 degrees on L
Figure 8 girth: L: 46.5cm; R: 45.5cm
Circumference of malleoli: L: 22.8cm R: 21.2cm
Calf Girth (15 cm below knee joint line): L: 34cm, R: 34 cm
Ankle ROM:
AROM: DF (knee bent): L: 11 degrees R: 17 degrees PF: L: 62 degrees R: 72 degrees INV L: 15 degrees R: 32 degrees EV: L: 16 degrees R: 30 degrees
DF lunge test: L: 8.5 cm, R: 14 cm
So, now that I am cleared to do side to side motions, I am going to begin my return to running program! The first week is just focusing more on plyometrics, which is something I have been doing some, but now I am going to follow a more specific plan (if you are interested in tips to run healthy as well as full return to running programs, check out my ebook here!)
I started this on Monday this week, so right now I am on Day 3 and going strong!
Pre-running Plyometrics:
| Day | Double Leg | Single Leg |
| 1 | Feet together: Jump in place, Jump side to side, Jump forward and backward 2 sets of 30 seconds each part | None |
| 2 | Feet together (2 sets of 30 seconds each part): Jump in place, Jump side to side, Jump forward and backward | Each leg (2 sets 15 seconds each leg, alternating between legs): Jump in place, Jump side to side, Jump forward and backward |
| 3 | Feet together (2 sets of 30 seconds each part): Jump in place, Jump side to side, Jump forward and backward; Add 2 sets of 30 seconds squat jumps | Each leg (2 sets 15 seconds each leg, alternating between legs): Jump in place, Jump side to side, Jump forward and backward; Add leaping from one side to the other 2 sets of 30 seconds. |
| 4 | Feet together (2 sets of 30 seconds each part): Jump in place, Jump side to side, Jump forward and backward; Add 2 sets of 30 seconds Scissor jumps (alternating feet forward) | Each leg (2 sets 15 seconds each leg, alternating between legs): Jump in place, Jump side to side, Jump forward and backward; Add 2 sets of 10 hops each leg: single leg hop for distance (hop forward as far as you can on one leg) |
| 5 | Feet together (2 sets of 30 seconds each part): Jump in place, Jump side to side, Jump forward and backward; Add 2 sets of 30 seconds Step jumps (can use a box step or just a bottom stair if that’s what you have to work with) | Each leg (2 sets 15 seconds each leg, alternating between legs): Jump in place, Jump side to side, Jump forward and backward; Add 2 sets of 10 tuck jumps (jump in the air, bring knees to chest) |
| 6 | 2 sets each:Jump in place, Jump side to side, Jump forward and backward, Step jumps, scissor jumps, squat jumps | Each leg (2 sets 15 seconds each leg, alternating between legs): Jump in place, Jump side to side, Jump forward and backward; |
| 7 | Rest | Rest |
Please feel free to reach out if you have any questions or comments! Thanks for reading!
