MY REHAB PLAN
Tilly Rasmussen : Rehab Plan :
Phase I done
Phase I- Maximum Protection (Weeks 0 to 8)
POOL :
Walking – forwards, backwards, side to side
Squats
Plie – releve in parallel, try some in 1st – do 3 x 30
Leg range from hip – all planes
Step work
GYM :
Start cross trainer x 10 mins, build to 20 – do with low resistace
Bike 10 mins, build to 20
Rower 5 mins, build to 10
Balance :
BOSU ball, stand 2 footed, 1 minute, close eyes 1 min, ball throwing 1 min.
Wobble board – 2 feet
Step and floor exercises :
Step up and down – change leg 3 x 20
Repeaters on step R / L 3 x 20
Calf raises 3 x 20
Sit to stand repeaters 3 x 20
Wall sits – toe / heel taps 3 x 1 min
Mini squats – think alignment 3 x 20
Static lunges R / L 3 x 20
Theraband into eversion – peroneals 3 x 20
Core :
All pilates based mat work
Swiss ball – plank and abs work
Stretches :
Start all stretches – all areas, just watch ankle position into inversion.
Ballet / Dance Specific Stuff :
Start 2 legged barre in pool week 10 or so, avoiding inversion
Start plié – releve in all positions from week 10 on dry land
Need strength and balance before doing any 1 leg
Will do plyometrics on trampet before doing any jumps, all jumps start 2 legged.
Phase III and IV will be discussed depending on progression, but likely to be :
Phase III- Progressive Strengthening (Weeks 12 to 16, to 20 possibly)
Phase I done
Phase I- Maximum Protection (Weeks 0 to 8)
- Cast or boot for 6 weeks
- Elevate the ankle above the heart
- Non- partial weight bearing x 6 weeks
- Multi-plane hip strengthening
- Core and upper extremity strengthening
- No Inversion
- Restore of normal gait mechanics – lose the boot and walk properly!
- Full active and passive ROM all planes except inversion.
- Strong emphasis on restoring full dorsiflexion – plié.
- Isometric (static) and early isotonic (dynamic) ankle work – theraband, pool, gym.
- Foot intrinsic strengthening
- Bilateral (2 foot) progressing to unilateral (1 leg ) squat, step work
- Proprioception (balance) training – balance board, bosu – 2 footed
- Non-impact cardiovascular work – closed chain – cross trainer, bike, rower
- No Inversion
- Remember to massage scar – keep it pliable
POOL :
Walking – forwards, backwards, side to side
Squats
Plie – releve in parallel, try some in 1st – do 3 x 30
Leg range from hip – all planes
Step work
GYM :
Start cross trainer x 10 mins, build to 20 – do with low resistace
Bike 10 mins, build to 20
Rower 5 mins, build to 10
Balance :
BOSU ball, stand 2 footed, 1 minute, close eyes 1 min, ball throwing 1 min.
Wobble board – 2 feet
Step and floor exercises :
Step up and down – change leg 3 x 20
Repeaters on step R / L 3 x 20
Calf raises 3 x 20
Sit to stand repeaters 3 x 20
Wall sits – toe / heel taps 3 x 1 min
Mini squats – think alignment 3 x 20
Static lunges R / L 3 x 20
Theraband into eversion – peroneals 3 x 20
Core :
All pilates based mat work
Swiss ball – plank and abs work
Stretches :
Start all stretches – all areas, just watch ankle position into inversion.
Ballet / Dance Specific Stuff :
Start 2 legged barre in pool week 10 or so, avoiding inversion
Start plié – releve in all positions from week 10 on dry land
Need strength and balance before doing any 1 leg
Will do plyometrics on trampet before doing any jumps, all jumps start 2 legged.
Phase III and IV will be discussed depending on progression, but likely to be :
Phase III- Progressive Strengthening (Weeks 12 to 16, to 20 possibly)
- Restoration of full range of motion all planes
- Start inversion work – passive and carefully at first, build on this
- Advance ankle and foot intrinsic strengthening
- Pool running progressing to dry land, open chain – power walking, hill walking, slow run
- Linear progressing to lateral and rotational functional movements – start turns and diagonals, more side work
- Bilateral progressing to unilateral plyometric activity – trampet first, then progress to barre then centre
- Advanced impact and functional progressing – full weight bear – 1 leg jumps
- Dance specific drills – do class, start rehearsals may need taping or functional brace
- Test it after 4 – 6 months – aim is for start Sept 2014, this will be based on progress
- Return to normal possibly with functional brace / taping for really dificult work