PREVENATIVE CARE

You may be asking yourself ...... What can I do to help prevent ankle sprains? or I have sprained my ankle in the past, what can I do? 

It is always a good thing to have maintenance 2 to 3 times a week to help strengthen your ankles!

• Therapy Bands (4 -Way Ankle Video)

• Balancing (cushions, SL, SL RDLS) Video

• Foot and Ankle Conditioning Program

• Toe Towel Scrunches 

• Toe Raises (Big toe, Little Toes)

• Inversion/Eversion Tilts 

Knee stabilization and motor control can help reduce pain and prevent injury! This all comes from a strong Core and Hips Muscles!

• Box Single Leg(SL) Heel Taps

• SL RDL

• Lunges 

• Balancing Exercises (Double Leg and Single Leg)

• Box Jumps (Quite landing by absorbing force by bending knees)

• Wall Sits 

• Calf Stretching!!

• Plank (Regular and Side), progression to side leg raises. 

• Crab Walks/ Monster Walks

• Glute Bridges (Narrow and Wide Stance)/ Ball Rolls 

• Ball Squeezes between the knees!

• Video

What should I do?

• Cool Downs

  • Barefoot run/jogs on grass/sand (soft surface) Heel Walks, Toe Walks, Heel to Toe Walks, Toes pointed in walks, toes pointed out walks.

• Maintenance: 2-3 times a week depending on how your body responds! 

  • Day A: Video

    • Soleus Raise 3x12 

    • Walks (see above) 

    • 3 -stance SL Balance 45 seconds each each 

    • 3 -way towel scrunch 3x3 each 

    • SL towel squats 3x8 

  • Day B: Video

    • Arch crunch with 2 sec holds 3x10 

    • Toe lift with 2 sec holds 3x10 

    • Calf raise + Ball Squeeze 3x12 

    • Windsheild wipers 3x20 

    • SL balance + moving weight 3x45 sec 

Stretching / Rolling: Video

• Slow Foam roll

• Foot crunches over lax ball 10x 

• Gastroc/ Soleus stretch 2x30 seconds each 

• 2 way slant board stretch 10 x each 

• Monk stretch 2x 30 sec each 

• Calf/foot PNF stretch 10/10/30 x 4. 

• Rolling out sole of foot. 

• Ice massage on shins after practices/event.

• Core Exercises

  •  Dead Bug Series (Video)

• Cat and Cow Movement 

• Check your hamstrings as well! (90-90 Stretch Video)

• Back Stretches and Exercises (Video) 

  • Pelvic Tilt

  • Bridge 

  • Knee to Chest Stretch 

  • Double Knee to Chest 

  • TrunK Rotation

  • Child's Pose

  • Upward/Downward Dog

Strengthening (Video)

• Band Ts, Ys, Is, 

• Rows 

Thoracic Outlet Syndrome (Video) 

• Pectoral Muscle Stretch (hands behind and with Foam Roller)

• First Rib Mobilization 

• Nerve Glides 

• Scalene Muscle Stretch 

Hip strengthening Protocol

• Monster walks 

• Isometric Squats Holds (tear paper under feet)

• Clams/ reverse clams

• 4 way Hip Resistance(Forward knee drive,kick backs, sidekicks)

• Plank Series (Holds, Holds abduct side leg and hold, add Knee Drive)

• Bridges (closer feet are to butt targets glutes, further away targets hamstring)

HIP FLEXOR REHABILITATION GUIDE 

Dead Bug Progression 

• REMEMBER TO BREATH, BELLY BUTTON TO THE GROUND! 

• Knee to Hand Isometric Holds

• Heel Taps (Keep that 90-90)

• Opposite Arm, Opposite Leg 

Pelvic Floor Stability and Strengthening Guide