• Dr.Barry Triestman D.C.

Advanced Sprain Ankle Rehab


From A multi-station proprioceptive exercise program in patients with ankle instability https://scholar.google.com/scholar_lookup?title=A%20multi-station%20proprioceptive%20exercise%20program%20in%20patients%20with%20ankle%20instability&author=E.%20Eils%20&author=D.%20Rosenbaum&publication_year=2001

Practical applications and ideas

  1. Use a yoga mat or carpet folded over. The more folds the harder

  2. This a swinging device so go to the ply ground and use a swing

  3. Use a balance board like StrongTek Professional Wooden Balance Board, Rocker Board, Wood Standing Desk Accessory, Balancing Board for Under Desk, Anti Slip Roller, Core Strength, Stability, Office Wobble Boards https://www.amazon.com/dp/B079J6SQ6G?linkCode=ogi&tag=goodhousekeeping_auto-append-20&ascsubtag=[artid|10055.g.35367414[src|[ch|[lt| It has a single plain of motion or get your carpenter to make one for you.

  4. No clue

  5. Theraband exercise band, get it from me. Also great to vary position. Ankle , forefoot and above knee

  6. Theradisk or bosu

  7. Cut a lacrosse ball or dog play ball in half and connect it to a pair of shoes with a screw and 2 part epoxy.

  8. Get one on craigslist or thrift store

  9. instead use a board with a piece of wood screwed to one end.

  10. Rock garden, a stream with rocks underneath

  11. Slackline https://www.youtube.com/watch?v=hxyAYxIAG6A

As you progress try combining different challenges. Try closing your eyes one or both.

Do an activity like shoot basketballs, bounce a soccer ball, play catch, use a rebounder, lift weights, do squats or reaches like the star excursion balance test(especially those that put you into ankle inversion)

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