Calf raise with lateral band pull exercise for sprained ankles treatment

The majority of sprained ankles involve the outside of the ankle joint, with the lateral ankle ligaments being over-stretched. Once the ligament has healed, the patient needs to improve the strength of the muscles in the lower leg and regain the proprioception in the ankle joint. The calf raise with lateral band pull achieves both of these goals, making it a useful exercise to prescribe. Because the band pulls with ankle outward, the proprioception of the lateral ligaments are challenged.

Start position:

The patient stands on one leg on a small step. A resistance band is looped around the inside of the leg, just above the ankle joint. A trainer holds the band out to the side of the patient with a small amount of resistance. The patient will need to use the stabilising muscles in the foot and lower leg to focus on keeping the ankle aligned. The patient should be working at trying to prevent the ankle buckling outwards.

Movement:

The patient simply performs the calf raise movement, up and down, pushing up on to the toes, lifting the heel and then slowly lowering the heel down just below the step until the Achilles begins to stretch a little. Throughout the movement the patient must keep his balance and resist the lateral pull of the band.

Progressions:

Perform sets of 10 repetitions, two sets on the uninjured side and three sets on the injured side until the level of balance and strength feels the same on both. Perform the exercise three to five times a week.

The patient may need to start with fingers touching the wall to assist balance, but will aim to perform the exercise free as soon as balance improves.

The trainer can increase the lateral pull strength, to challenge stability further. The trainer can also add random jerk pulls at slightly different angles, while the patient performs the exercise. This simulates sudden changes in surface angle or mini impacts, which challenge the proprioception and strength of joint further.

Raphael Brandon