Chronic instability in the ankle joint can have various causes. On the one hand, genetic predispositions may play a role, and on the other hand, recurrent ankle injuries may promote persistent instability.

In such a case, it is important to accustom and train the joint and their structures to loads and situations that place a high demand on stability.

If there is no acute pain, these exercises can be quite intensive and gradually increased. Relevant here is a sport-specific structure.

Here you can see several examples of how such exercises can look like:

1️⃣ Single leg typing

  • Total weight remains on the standing leg, touching the floor with the other foot only briefly
  • Can be increased by the extent of movement or unstable supports

2️⃣ Lung with heel in the air

  • Single-leg squat with front heel in the air to create a greater demand on the calf muscles
  • Variation 1 with heel hold
  • Variant 2 with movement of the heel

3️⃣ Jumps

  • Forward, diagnoal, backward
  • Jump training is enormously important for stability and can be designed in many ways
  • A lot of variation can be added with the height, width, ground requirements and additional tasks

Of course, it is of central importance to adapt the rehab and accordingly the exercise selection to the goals and the upcoming stress situations of the respective patients*. Each rehab is unique, therefore these exercises are only to be understood as an example.

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