Ankle Pain Program
Are you struggling with ankle pain that keeps you from enjoying your daily activities or achieving your fitness goals?
Our specialized ankle pain program is here to help.
At Physical Therapy San Pedro, we understand that ankle pain can prevent you from living your best life.
That's why Dr. Brown has developed this comprehensive program designed to guide you toward a pain-free lifestyle.
What You Can Expect
Recovering from ankle pain doesn’t have to be overwhelming.
Recovering from ankle pain is a journey that requires patience, dedication, and the right guidance. That's why our ankle pain program is structured around four key phases of exercises, each designed to progressively restore mobility, strength and function to your ankle. From beginner to late stages, each phase builds upon the last, ensuring a safe and effective path back to your daily activities.
Phase 1: Beginner
Objective: Reduce pain, swelling, and begin gentle mobilization.
You’ll work on:
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Gentle range-of-motion movements to encourage mobility and reduce stiffness
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​Light stretching to support flexibilty
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Isometric strengthening to activate ankle muscles without added stress
This careful, supportive approach lays the groundwork for recovery and prepares you for the next phase toward stronger, more resilient ankles.
Phase 2: Middle​
Objective: Increase mobility and start building strength.
You’ll work on:
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Resisted ankle exercises and weight-bearing exercises to build ankle strength
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Advanced mobility & flexibility drills
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Stability drills to improve balance and control
These exercises prepare your ankle for more demanding activities, setting the stage for a strong and confident return to activities.
Phase 3: Middle to Late
Objective: Enhance strength and introduce functional movements.
You’ll work on:
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Single leg exercises to build stability and strength
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Functional movements that mimic daily activities or sport-specific demands
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Initiate plyometrics and prepare for jumps and hops
By integrating these more complex exercises, your ankle becomes prepared for the challenges of real-life movement—whether that’s walking, running, dancing, or returning to your favorite sport.
Phase 4: Late
Objective: Restore full function and prevent future injuries.
You’ll work on :
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High-level strength, stability, and balance training
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Advanced plyometrics tailored towards return to sport
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Advanced flexibility and mobility exercises to keep your ankle moving well
By the end of this stage, your ankle will not only be fully recovered but also prepared to handle the demands of daily life, athletic performance and everything between.
Phase 1
Beginner
Phase 2
Middle
Phase 3
Middle to Late
Phase 4
Late