A physiotherapy guide about
Returning to basketball following common ankle injuries
General rehabilitation timeline for ligament injury
Acute (first 24-48 hours):
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described earlier.
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Taping/bracing during the day. Can wear compression bandage overnight but not too tight.
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DON'T STOP MOVING! Do pain-free movements to keep blood circulation.
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Use crutches if needed.
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Shoe wear modification e.g. foam walker or moonboot (shown on the right picture)
Early stage subacute (48 hours+, week 1-2):
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Elevate legs at regular intervals
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Return to daily activities (e.g. walking, jogging) if tolerable +/- ankle protection e.g. semi-rigid ankle brace (shown below)
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Progression in weight bearing. Stop using crutches as early as possible if tolerable
Exercises to target:
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Range range of motion
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Strength
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Balance/proprioception
Late stage subacute (week 2-4):
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Monitor any difficult or non-responding/improving ankle symptoms, if do so seek help from a physiotherapist.
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Progression in range of motion, strength and balance/proprioception exercises
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Introduce speed-based exercises e.g. plyometrics
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Increase duration/intensity of cardio exercises e.g. jogging or biking.
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+/- Ankle protection with tap/brace as above when reintroducing impact movements e.g. running or jumping.
How to tape your own ankle?
Details to aware: Anchor straps, Stirrups (U-shaped), Figure 6, Heel locks (optional for more stability)
Coast Sport. HOW TO: TAPE YOUR OWN ANKLE from https://www.youtube.com/watch?v=-YAjhb6uckA
Ankle exercises
Category 1: Active range of motion exercises
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Plantarflexion/Dorsiflexion
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Inversion/Eversion
Dosage: 3 sets of 20 repetitions.
Frequency: Do 3 times daily.
Aim: Restore range of motion and control in movements.
Progression: Add resistance band
Ultimate Goal: A full range of motion same as your uninjured ankle.
Be mindful everyone may have a different baseline of their ankle movements.
Category 2: Passive ROM exercises
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Knee to wall calf stretch
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Towel ankle dorsiflexion stretch
Dosage: 3 sets of 15 repetitions.
Frequency: Do 3 times daily.
Aim: Restore ankle mobility and calf muscle flexibility
Ultimate Goal: At least a distance 90% of your uninjured side.
Category 3: Static balance/proprioception exercises
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Single leg standing (eyes open)
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Tandem standing (eyes open)
Dosage: 3 sets of 20-30 secs.
Frequency: Do 3 times daily.
Aim: Regain ankle stability in static standing.
Instructions: Do them with barefoot.
Progression: Add head turns. Eyes closed later on.
Ultimate Goal: 30 seconds of single leg standing (eyes closed)
Category 4: Dynamic balance/proprioception exercises
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Single leg Y taps
Dosage: 3 sets of 15-18.
Frequency: Do 3 times daily.
Aim: Regain ankle stability in dynamic body movements.
Instructions: Do them barefoot. Place cones in three directions (12, 4, and 8 o'clock directions) Just tap on the cone and go back.
Progression: Put more cones in multiple directions. Put cones further away later on.
Ultimate Goal: A distance in each direction at least 95% of your leg length.
Category 5: Strength/Endurance exercises
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Standing straight leg double leg heel raises
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Standing bent leg double leg heel raises
Dosage: 3 sets of tolerable repetitions (~15-20).
Frequency: Daily at start. Then 3 times a week.
Aim: Restore structural strength in the calf muscles and ligaments.
Speed/tempo: 2 seconds up, 3 seconds down.
Progression:
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Single leg heel raises +/- external weights (further progression)
Instructions: Hold onto a stable object for balance.
Ultimate goal: Complete 25 repetitions of bodyweight single leg heel raise in one go without pain.
Return to Functional lower body exercises early when pain is minimal
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Step ups
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Lunges/split squats (not shown in the videos)
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Side lunges
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Curtsy lunges
Dosage: 3 sets of 8-12 repetitions.
Frequency: 2-3 times a week.
Aim: Regain and improve foundational lower body strength
Speed/tempo: 1-2 seconds up, 2 seconds down.
Progression: Add external weights. Increase number of sets and decrease
rest periods.
The Ultimate goal of each exercise category must be achieved before progressing to
