Phil Pask’s ankle sprain rehabilitation program takes you from injury to full fitness. It is based on what an elite athlete would do and adapted for all ages and abilities.
Ankle Sprain Program Structure
The program consists of 4 phases. Begin at phase 1 (even if you injured your ankle some time ago). It is criteria based rather than timeline, so you need to reach each phase’s exit criteria before moving onto the next.
Phase 1 begins immediately following injury and usually continues for up to 2 weeks. The first 24 hours is the ‘bleeding’ phase. The aim here is to control pain and stop the bleeding in the joint.
Phase 2 is an intermediate phase lasting approximately 2 to 3 weeks. The aims of phase 2 are to restore normal function, global stability control, and begin to progressive load the ankle. Take the ‘Progress check quiz’ to find out if you are ready to move on.
Phase 3 is the main rehabilitation phase and begins a minimum of 2 weeks following injury.
Phase 4 is the end stage involving more sports specific training.
Ankle Sprain Rehab Program Content
At each phase we explain the treatment and exercises you need to do with over 80 individual exercise videos:
Treatment methods are especially important in the early stages of Ankle sprain rehabilitation and include hot and cold therapy, supports & braces, taping and sports massage. We also advise on other treatment a professional therapist might use such as electrotherapy.
Mobility & stretching
These exercise maintain joint range of movement and flexibility. We advise on when it is safe to perform specific exercises and how often they should be done.
Activation exercises keep the muscles of the legs and hips firing and in good condition. This is especially important for later in the program.
This is where the main ankle strengthening is done. Exercises become progressively more difficult and sports-related as you progress.
These exercises focus on co-ordination and proprioception. They include balance exercises that become progressively more difficult throughout the phases.
Functional exercises are sports or activity related and begin with simple walking/running technique drills and progress through to more advanced agility and speed exercises.