@harry.physio: Ankle Injury Rehab: 5 Levels Back To Sport ✅ Ankle injury rehab isn’t just about waiting until it stops hurting. If you want to get back to sport, you need to rebuild balance, single-leg control, strength under load, deceleration, and landing confidence. Here’s a 5-level ankle rehab progression I’d use: 1️⃣ Tandem Stance Balance 2–3 sets × 30–45 sec each side Start with basic balance and ankle control. 2️⃣ Single-Leg Stance Wall Toss 2–3 sets × 20–30 sec each side Add reaction, coordination, and stability. 3️⃣ Suitcase Carry Marches 2–3 sets × 10–15 marches each side Challenge ankle, hip, and core control under load. 4️⃣ Forward Lunge Deceleration 2–3 sets × 6–8 reps each side Train braking control and landing mechanics. 5️⃣ Lateral Bound + Stick Landing 2–3 sets × 4–6 reps each side Build side-to-side power and return-to-sport confidence. Progress only when each level feels controlled, stable, and pain-free. Entertainment only — not medical advice. #anklerehab #anklesprain #sportsrehab #physiotherapy #injuryprevention

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Thursday 07 May 2026 16:03:08 GMT