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Chart to return playing
I had a partial tear in right ankle ligament while playing football. After 3 months of rest and rehab it's strength has return. I'm done with all rehabs. Now can any one tell me if the chart made by me is good or not for returning to play football.
I have made 3 weeks program to return to my matches:
Ist week- 5 mins jog with increasing time by 1min daily. Practice session for 25 mins +5 mins daily and cardio workout for 20mins.
IInd week- slow running for 6-7 mins +1min daily.same practice session and workout for 25 mins.
IIIrd week- little speed running for 10 mins with jumping and zig zag running. Practice session for 40 mins and workout for 30 mins.
That's all and I will use ankle brace in my practice session.
So please tell me is it correct and if not then tell me the changes please.
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It should work out very well for you stop then n there if you experience any pain
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Do continue your exercises for ankle joint so you may not have on and off pain
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Correct
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As per chart this program is good only but it vary in the field !! Have to act accordingly !! Don’t push urself more which leads to injury !! Start with proprioception ex’s also !! U can find more videos in google
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Dr. Gopika Karihaloo Amin (PT)
Physiotherapist
14 yrs exp
Mumbai
You need to include stretching before and after playing. It helps reduce chances of injury. Please don’t use a brace. Meet a physiotherapist who can do kinesiological taping which will help activate the muscle and not restrict the movement.
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Disclaimer : The content is not intended to be a substitute for professional medical advice, diagnosis, or treatment. Always seek the advice of your physician or other qualified health provider with any questions you may have regarding your medical condition. Never disregard professional medical advice or delay in seeking it because of something you have read on this website.