Ankle Pain, Ankle Sprain

It’s generally good to get your ankle moving after you’ve sprained it. How much time you wait depends on whether how bad you sprained it with the amount of swelling you have, whether you can weight bear on it or if there’s a fracture involved . If you’re unsure, consult your local Physiotherapist before doing…

Start with nice tall posture and engage your core muscles below the belly button by drawing the lower ab muscles inward toward the spine. Then, stand on one leg and hold a stick with the butt end about 2 and a half feet away. Bend down through the hips to touch the stick to the…

This exercise can help with the retraining of the core stability, hip, leg and ankle muscles after an acute ankle ligament sprain. If you experience pain or you’re unsure about this exercise please consult your local Physiotherapist before continuing. Wrap a closed loop resistance band around the thighs just above the knees. Then position yourself…

It’s important to retrain the push off dynamic strength in your core stability and lower quadrant after an ankle sprain. There are a few key points to keep in mind as Nina takes you through this exercise. First, start off with neutral posture and the core stability muscles of your lower back engaged. Then when…

The one-legged squat is an excellent exercise after injuring your ankle from a ligament sprain. It works your quad, posterior hip, core muscles and your balance and proprioception to help with your functional recovery. Starting with tall posture, engage your core muscles below the belly button by drawing the lower abs inwards toward the spine….

This exercise retrains your balance, strength and proprioception and will help you regain functional mobility faster after an ankle sprain. Start by putting your weight on the side of the affected ankle and hike the opposite foot up off of the ground. Remember to keep your inner core tight below the belly button. Then with…