ICE & COMPRESSION
Progressive strengthening of the muscles around the ankle should be continued, as should the proprioception exercises. To prepare for a return to functional activities the intensity of exercise should be increased. The use of an Ankle Brace or Ankle Taping can provide essential support at this stage.
Taping and Bracing the ankle can help to reduce recurrent ankle injury. A research study has shown the injury incidence in students with taped ankles was 4.9 ankle sprains per 1000 participant games, compared with 2.6 ankle sprains per 1000 participant games in students wearing ankle braces. This compared with 32.8 ankle sprains per 1000 participant games in subjects that had no taping or bracing.
Basic plyometric exercises should be commenced.
Jogging should also commence, and should be progressive as follows:
|Day 1||Jog 100 metres, walk 50 metres, with 6 repetitions.|
|Day 2||Jog 150 metres, walk 50 metres, with 6 repetitions.|
|Day 3||Jog 200 metres, walk 50 metres, with 8 repetitions.|
|Day 4||Jog 200 metres, walk 50 metres, with 12 repetitions.|
|Day 5||Jog 2000 metres.|