@harry.physio: Ankle Rehab Back-To-Sport Masterclass ✅ If you’re rebuilding your ankle after pain, weakness, or a sprain, don’t only stretch it. Build mobility, strength, balance, and sport control step by step. 🦶 1️⃣ Ankle Alphabet
2 sets, A-Z
Restore ankle range of motion. 2️⃣ 3-Way Ankle Dorsiflexion
2-3 sets, 8-10 reps each
Improve squat and landing mobility. 3️⃣ Banded Ankle Eversion
2-3 sets, 12-15 reps
Strengthen outside ankle support. 4️⃣ Calf Raise 2-Up 1-Down
3 sets, 8-12 reps
Rebuild calf strength eccentrically. 5️⃣ Single-Leg Balance
2-3 sets, 30-45 sec
Build basic ankle stability. 6️⃣ Single-Leg Balance With Head Turns
2-3 sets, 20-30 sec
Challenge balance and proprioception. 7️⃣ Single-Leg Y-Balance
2-3 sets, 5 reps each
Improve dynamic balance control. 8️⃣ Low Box Pogo Taps
2-3 sets, 15-20 sec
Reintroduce quick foot stiffness. 9️⃣ Single-Leg Side-to-Side Hops
2-3 sets, 10-20 reps
Build lateral sport control. Choose a few exercises that match your level and stay consistent. Progress slowly before jumping back into sport. Entertainment only, not medical advice. Seek your local medical specialist. #anklerehab #anklesprain #physiotherapy #sportsrehab #injuryprevention

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Tuesday 01 September 2026 15:00:00 GMT