Athletic Ankle Support

1. Grab a towel with your toes, as many times as you like.

2. Push and turn the towel twice daily.

3. Resisted inversion and eversion exercises. Sit on a bed or stool, wrap an elastic band around your foot, and forcefully invert and evert the affected foot. Repeat 30 times per set, rest 30 seconds, then continue. Repeat 4-6 times, 2-3 times daily.

4. Static squats, 2 minutes each, rest 5 seconds, then continue. Repeat 10 times per set, 2-3 times daily.

5. Resisted calf curls and calf stretches. Repeat 30 times per set, rest 30 seconds, then continue. Repeat 4-6 times, 2-3 times daily.

6. Protected full squats, 3-5 minutes each, 1-2 times daily.

7. Single-knee squats, 3-5 minutes each, 2-3 times daily.

8. Step-downs, 20 reps per set, 20 seconds rest between each set, 2-4 sets, 2-3 times daily.

9. Stand on tiptoes and toes, with your hands on a table or wall, and perform heel raises, 5 sets per day, 20 reps per set.

This phase focuses on strengthening proprioception training and facilitating the return to normal position through joint position training. This includes single-leg standing and balance board exercises, performed in a progressive manner according to the table below.