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The 3 Exercise Protocol: Ankle Sprain Strengthening

The 3 Exercise Protocol is designed to help you with exercise ideas that target specific issues relating to muscle & joint tightness, mobility and strengthening that occur from everyday living and/or from injury.


I give just 3 exercises to avoid feeling overwhelmed and to keep it simple. I will revisit these areas and provide different exercises so you can practice and perfect the movements while building up your library of exercises.


Today’s post is all about Ankle Sprain Exercises.


How many of you have either rolled or twisted your ankle?

If yes to the above, then here are some things to consider:


❌ Instability in ankle is extremely common

❌ ATFL (anterior talofibular ligament) is commonly sprained

❌ High risk of recurring sprains once ligament is damaged

❌ Poor rehab = low ability to balance and move


What you need to do to correct this:


✅ Make sure foot is set in right posture & grip the floor

✅ Do not let foot collapse during exercise

✅ Exercises to be done after acute stage - if still swollen ❌

⚠️Yes I posted 4 exercises but the 2nd exercise is an extension of the 1st one so I’m combining them together.


Let me know if you have suffered from this issue. I know a lot of friends have and wanted to do a post to help them out.







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