This show be 72 hours after the injury has occur. rehabilitation aims to return the injured site to pre-injury condition
Progressive mobilisation
It is important to gradually introduce movement to the injured area. in this case of the rugby league player it would be beneficial for him to do
- Toe Circles. Move your ankle through it's entire range of motion (up and down, in and out, and in circles). Move only the ankle and not the leg. 10-20 reps x 3
- Alphabet Exercise. With your leg extended, try to write the alphabet in the air with your toes.
- A slight planar and dorsi flexion to reduce seizing up the joint
- towel curls- pick up the towel with a plantar flexion action with toes
graduated exercise
Stretching- this is vital in rehab processes,when anall stretches should be held for 15-20 seconds and be pain free. the rugby league player is going to do PNF stretches, muscles surrounding the ankle need to be stretched including the calf and Achilles. these stretches should progressively increase range of movement.
Towel resistance dorsiflexion/plantar flexion- seat on ground with one leg out straight place a small towel around the bottom of your foot, while your leg is straight, pull back on the towel, making your foot flex back to shin
Foot and Ankle In and Out, dorsi/plantar flexion- perform a inversion and eversion, dorsi/plantar flexion movements
standing calf wall stretch- with one foot in front of the other and hands place on the wall in-front push into stretch keeping feet on ground
strengthening- isometric exercises should be
Towel resistance dorsiflexion/plantar flexion- seat on ground with one leg out straight place a small towel around the bottom of your foot, while your leg is straight, pull back on the towel, making your foot flex back to shin
Foot and Ankle In and Out, dorsi/plantar flexion- perform a inversion and eversion, dorsi/plantar flexion movements
standing calf wall stretch- with one foot in front of the other and hands place on the wall in-front push into stretch keeping feet on ground
strengthening- isometric exercises should be
- pain free
- held for 10 seconds relax 10 seconds and repeated for 2-3 mintues which progressively increases muscle length
- pain free
- light weights
- full range, 10-20 repeats, rest 2-3 minutes repeat 2-3 sets, which progressively increase load
Conditioning- allows the muscles involved to be strengthened gradually to prevent muscle atrophy
The rugby league player is going to gradually add a greater than normal load, by periods of rest and recovery,which are followed by gradually increasing his period of work. The conditioning phase is to be pain free. the athlete will work on specific muscles groups related to rugby league, for balance, strength and speed, such as muscular endurance (leg),changing direction/ transferring weight, step-ups and heel raises for ankle.
There is basic skills which include running,hitting and kicking and should be full range, low intensity and also pain free
and game skills relating to rugby league such as twisting, turning, stretching, preventative taping and strengthening, should be again full range, low-medium intensity with no pressure/competition or pain
The rugby league player is going to gradually add a greater than normal load, by periods of rest and recovery,which are followed by gradually increasing his period of work. The conditioning phase is to be pain free. the athlete will work on specific muscles groups related to rugby league, for balance, strength and speed, such as muscular endurance (leg),changing direction/ transferring weight, step-ups and heel raises for ankle.
There is basic skills which include running,hitting and kicking and should be full range, low intensity and also pain free
and game skills relating to rugby league such as twisting, turning, stretching, preventative taping and strengthening, should be again full range, low-medium intensity with no pressure/competition or pain
Achieving total body fitness- regaining of a level of mental and physical fitness equal to pre-injury. this is the time in which some dynamic or explosive exercises are incorporated to really strengthen your ankle and improve your proprioception, this can be done by adding weights. The athlete will have a program which gradually adds weight overload to regain the muscle surrounding the ankle area and lower leg area. the league player should make sure he is mentally ready to go back to full on training and competition. now more intense exercises
Training- full body training can only begin when total body fitness is achieved. The league player coming back from a high lateral ankle sprain should have a modified training program to allow the injury to heal. the player should be able to participate FULLY in the training program and should be PAIN FREE in all warm- up, conditioning, drills, skills, development,tactics and cool down. eg: skill drills such as stepping in between cones changing direction, also some plyometric/ explosive exercises which that both lengthen and contract the muscle ( eccentric) involving jumping, hoping, skipping and bounding.
game like situation-
- full skills training, some pressure, no direct opposition, re-establish fitness and increase intensity/duration
- simulated match play
- perform skills under pressure
- competition with opposition
- match intensity and duration and increased
- preventative taping
- stretching and strengthening
Use of hot and cold therapies-cold therapies can be applied 4 days following the injury to reduce inflammation
eg: ice massage up to 15 minutes
heat is only used 3-4 days after the injury eg: moist heat packs which increase elasticity, reduce pain and stiffness.