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Knee Ligament Sprain Injuries – Reverse Lunge Woodchops
Hold onto a ten pound dumbbell with your hands on both ends and engage your inner core stability muscles below your belly button. Then lunge backwards with your right leg performing a wood chopping motion with the upper body and arms turning only your torso. Push back up with the right foot to the start…

Ankle Injuries: Strengthening After A Sprain
This exercise is great for strengthening your injured ankle and retraining important muscle activation patterns on the injured side. Use a resistance band tied to a stable anchor and wrap it around the unaffected leg. With the affected ankle, stand either in front of the band or inside while keeping your posture tall and inner…

Ankle Sprain: Wall Squat Core Activation
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…

Ankle Sprains – 4 Point Star Balance
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…
Ultimate Frisbee Activation: How to Warm up for Ultimate Frisbee
How can we get a huge benefit from a few minutes of warm-up? by Vancouver Physiotherapist Travis Dodds Warming up Warming up for sport has changed dramatically in the past couple of decades. Spurred on by ground-breaking programs such as FIFA 11+ in soccer, and the FMS study in NFL football, athlete health professionals…