REHAB | waggymnastics101

REHAB FOR ANKLE SPRAINS

STEP 1 - Range Of Motion:

Having a good range of motion is important as without it it will be difficult to start walking again. Not only this but in gymnastics the many landings cause the foot and ankle to be put into some over extended positions.

Instructions (1); Inversion

1. Put the knotted end of band around injuired foot

2. Cross good foot over bad and place on the band while holding the other end of the band

3. The injured foot makes inverted motion - pulling away from the good foot - 2 sets of 10

Instructions (2); Plantar and Dorsi Flexion

1. Put knotted end of band on injured foot

2. Sit back on a table so only the gastronemius' are hanging off

3. Pull the other end of the band back with your hands to give some tension

4. Move the foot up and down trying to get the most amount of plantar and dorsi flexion range - 2 sets of 10

STEP 2 - Balancing On Stable Floor:

Balance is an important aspect of gymnastics as the centre of mass is always moving outside of the body.

Instructions;

1.The gymnast should find a stable surface, the beam is the best

2. Stand on injuired foot for 2 sets of 30 seconds with the eyes open

3. While standing on injured foot balance for 2 sets of 30 seconds with eyes closed

STEP 3 - Balancing On An Uneven Surface:

In the sport of gymnastics there are many mats to be landed on which causes for uneven surfaces. Not only that but not every landing is going to be perfect so the ankles need to ready for anything.

Instructions;

1. On the black side of the BOSU ball balance for 2 sets of 30 seconds with eyes open

2. Still on the black side of the BOSU ball balance for 2 sets of 30 seconds with eyes closed.

3. On the blue side of the BOSU balance for 2 sets of 30 seconds with eyes open

4. Still on the blue side of the BOSU balance for 2 sets of 30 seconds with eyes closed

STEP 4 - Range Of Motion With Controlled Pressure:

Now that the range of motion with the thera band has improved and balance has become easier, it is time to apply so pressure while moving around.

Instructions;

1.Stand on the edge of a stair or the beam ( only the ball of your foot on)

2. With feet parallel do 2 sets of 10 heel raises

3. With toes turned inward do 2 sets of 10 heel raises

3. With the toes turned out do 2 sets of 10 heel raises

*Make sure to drop the heels below the edge on the way down*

STEP 5 - Landings/Jumping:

Landings and jumping are probably the most valuable aspect to the sport of gymmnastics.

Instructions;

1. Jumping on the trampoline

2. Jumping from a block to a crash mat

3. Jumping from block onto sting mat

4. Jumping from block onto the ground

5. Jumping from large block to the ground

*Make sure all landings are done forward and backwards off the block and that landing positions are proper*

Source: City View Chriopractor & Sports Injury