Ankle rehabilitation programs follow the same protocol whether they are designed for the general public or athletes -- but some of the goals for an athlete's recovery differ. As an example, there is often a time constraint placed on an athlete's program because of competition or an on/off season schedule. In addition, an athlete must be rehabilitated back to an athletic condition. Therefore, the latter portion of the rehabilitation program focuses on sport-specific exercises.
Balance Training
An athlete generally completes the beginning phases of ankle rehabilitation quickly, the latter focus is primarily on strength and conditioning techniques. Regaining proper balance and stability of the ankle joints comes from progressing balance exercises. Begin by balancing a flat board over a half foam roller. Stand with both feet on each side of the board and try to maintain a neutral position as the foam roller will want to sway the board from left to right. Hold for 15 seconds and repeat 12 times. To progress, have a partner pass a medicine ball to you, while maintaining the balanced position.
Agility Training
Agility training improves the functional quickness of the ankle joints. To do an advanced agility drill set up 10 cones in a row, each 1 yard apart. Time yourself as you explosively zigzag through the cones. Begin by standing with both feet together in front of the line of cones. Step with your right foot diagonally to the right and bring the left foot to meet the right foot. Push off to the left and repeat the pattern. Complete five passes through the obstacles.
Lower Body Plyometric Training
Plyometric training aims to improve the quickness and power of sport-specific movements. Box drills are used as an advanced exercise. To begin, start with a small, stable box. Set a mat directly in front of the box. Stand on the box and jump off the box with both feet equally. Use an exploding motion and land softly on the mat. Next, begin on the mat and explode with both feet up onto the box. Complete eight to 12 jumps.
Functional Training
In the case of athletic training, functional training refers to the sport-specific drills required to do the athlete's sport. As an example, if the athlete plays basketball they need to rehabilitate the skill required to perform a lay-up. Practicing lay-up shots repetitively will re-train the ankle joints and strengthen the surrounding muscles so as to re-train that functional activity. To start, do 25 percent of the total number of lay-up shots required in a game or practice -- and work toward completing 100 percent.
References
- "Rehabilitation Techniques for Sports Medicine and Athletic Training"; William E. Prentice; 2004
- "The Art of Surfing: A Training Manual for the Developing and Competitive Surfer"; Raul Guisado; 2003
- "Training for Speed, Agility, and Quickness"; Lee E. Brown, et al.; 2005
- "NSCA's Essentials of Personal Training"; Roger W. Earle, et al.; 2004
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