Ankle Sprain Rehab & Return to Sport Program
5-Phase Online Program to Return to Sport & Optimize Your Foot & Ankle
- 5-Phase Program; 5 Training Days per Week
- Flowsheet to Determine Which Phase of The Program You Should Start At
- "Virtual Doctor Check-In's" with Podiatric Physician & Checkpoints At Each Phase Progression
- PDF Resources to Stay on Track
- 150+ Exercises with Step-By-Step Video Guided Instructions
- Developed by Doctors of Physical Therapy and Backed by a Fellow-Trained Foot/Ankle Specialists
Return to Sport
Reduce Injury Risk
Ankle sprains are the most common lower extremity injury that occurs in basketball. ONLY 55% of athletes seek out advice from a health care provider on proper rehab. As a result, ankle sprains may lead to delayed return to sport, chronic instability and prolonged issues for up to 3 years! Take control of your rehab and continue to play the sport you love!
What is the Program?
The Ankle Sprain Rehab & Return to Sport Program was developed by doctors of physical therapy and movement specialists in collaboration with a fellow-trained physician and foot/ankle specialist. We have treated countless athletes following an ankle sprain while accomplishing the successful goal of returning to sport.
It is an easy to follow, step-by-step, online program to optimize the function and health of your foot and ankle. It will teach you how to regain and improve your mobility, while building a strong and stable foundation for your entire body, especially the foot and ankle.
Ultimately, our program is designed to help you rehab all the way from initial ankle injury to returning to playing the sport you love, while diminishing your risk of another injury!
Who is this Program for?
Athletes rehabbing from a recent or past lateral ankle sprain.
Players with a history of ankle injury were 4.9 times more likely to sustain an ankle injury.
Repeated ankle sprains, recurrent bouts of instability, and residual symptoms from an ankle sprain are precursor signs and symptoms consistent with chronic ankle instability.
Chronic ankle instability has been associated with decreased quality of life and may lead to post traumatic ankle osteoarthritis.
Proactive Athletes wanting to prevent a future ankle sprain.
Players who did not stretch were 2.7 times more likely to injure an ankle than players who did stretch.
If you have an anterior right/left reach distance discrepancy greater than 4 cm, you are 2.5 times more likely to sustain an injury.
53.7% of total time missed due to a basketball injury was from an ankle injury.
Being available to play and showcase yourself to scouts, could be the difference of making it to the next level or not
Check Out These Sample Videos
Split Squat Deceleration
Lateral Hop Line Test
Ankle DF Bench Mobilization
Built on Research & Expertise
Exercise selection and prescription backed by scientific evidence
- Sorted through hundreds of research papers: systematic reviews and randomized controlled studies
- Complied the most relevant information
Over 12-years of combined Physical Therapy clinical experience
- Doctors of Physical Therapy
- Graduated from the #1 Ranked Physical Therapy School in the Nation: University of Southern California
- Fellowship-trained podiatric surgeon specializing in advanced reconstruction, minimally invasive surgery, sports injuries, and trauma
- Patient care focused on quality and a team approach
- Podiatric Medicine from Temple University School of Podiatric Medicine in Philadelphia
- Residency in Podiatric Medicine and Surgery and Reconstructive Rearfoot and Ankle Surgery at the University of Florida Health in Jacksonville
Successful stories from countless of athletes
Frequently Asked Questions
The Basketball Ankle Sprain Rehab & Return to Sport Program is great for any basketball player from all ages that have had an ankle sprain. Also, for any athlete that wants to improve their foot and ankle health and performance by optimizing movement patterns and stability. We make it easy for you to take care of your ankle at home or at a gym while decreasing your risk of having another ankle sprain.
This program is designed more specifically for basketball and volleyball players due to a lot of jumping and landing; however, any athlete, who has sprained their ankle or wants to optimize their foot and ankle health, will benefit from this program! The return to sport and sport-specific training in the last phase of the program is more focused towards return to basketball than other sports. Those movement patterns are great cross-training exercises that can translate to other sports.
The Basketball Ankle Sprain Rehab & Return to Sport Program includes exercise videos with verbal and written instructions of over 150 videos. Each exercise provides you with details regarding how to perform it, where you should be feeling it, and common compensations to avoid. We also tell you exactly how many reps, sets and rest periods should be done per exercise.
The program will take you through a step-by-step progression on what we believe is the progression of lower body exercises to help you rehab your ankle. These exercises will focus on strengthening, mobility and stability to get you back jumping, running, and playing basketball.
Furthermore, we provide objective measurements that you need to meet before progressing into the next phase of the program, as well as, a “virtual Doctor visit” with a Fellow-Trained Podiatric Foot & Ankle Surgeon to help understand where you should be and what to expect at the end/beginning of each phase.
The program is broken down into 5 rehab phases: initial injury, early, middle, late, and return to sport. With each phase you have objective measurements that you must meet to be able to progress to the next phase. As a result, if you already meet those objective goals, you can progress to the next phase without having to complete all the weeks in that phase (or you can skip to a phase that you’re in). In contrast, if you completed all the weeks in that phase and haven’t met those measurable goals, then you must stay in the phase until you progress out of it.
In addition, we have a pre-recorded “virtual Doctor check-in” with a Fellow-Trained Podiatric Foot & Ankle Surgeon that helps you understand where you should be at and an overview of each phase.
Finally, as a team of sports physical therapists and orthopedic surgeon, we have worked with thousands of athletes and we have built this program to take you all the way from initial injury to being able to return to sport.
- Learn how to improve your lower body mobility, motor control, strength, and stability
- Track progress from function, discomfort levels, mobility, and ability to return to sport via measurements
- Recognize if you need to see your local healthcare provider in person
- Restore your overall function of your foot & ankle health
- Return to sport-related activities and eventual return to full participation in your sport
This program requires very little equipment. Recommended equipment is provided below with links if you would like to purchase anything. Most commercial gyms will have all equipment you would need for this program. All you would need is:
- Foam Roller
- Tennis/Lacrosse Ball
- Air-ex Pad/Pillows/Blanket/Towels
- Weights (Kettle Bell, Dumbbell, Household Items)
- Theraloop or resistance loop
- Strength Band
- Bench/Box/Plyo Box/ Step
- Open/Workout Space
The Basketball Ankle Sprain Rehab & Return to Sport Program is a total of 12 weeks, but it may not take you the 12-weeks to get through the program. The 12 weeks are broken up into 5 phases of various lengths with specific objective measurements you need to meet to continue to progress. Therefore, you can either progress faster or slower than the 12-weeks. Each week contains at least 5 training days, with 2-3 days being your big rehab days (45-70 minutes) and the other two days being shorter (30-40 minutes) that are focused on different goals.
No, it does not matter how long ago you sprained your ankle. We have 5 phases in the program, and depending on the extent of your injury and what objective measurements you’re at will determine which phase you can start at. We provide a flowsheet to help you determine which phase for you to start at.
For example, if you had an ankle sprain yesterday, you will start at phase 0.
If you had a minor ankle sprain 12 weeks ago, but your ankle still doesn’t feel right. You might start at any of the phases besides phase 0, depending on your objective measurements (ankle range of motion, pain level, # of heel raises you can do, walking, etc.)
This is what makes our program unique to other programs. We have objective measurements at the beginning/end of each phase, and you are only allowed to progress if you have met each of those objective measurements.
Once you have purchased it, you can start right away! You will receive an email showing you how to sign in and get started right away. After signing into The Basketball Doctors App, the program can be used via our Basketball Docs app on your iPhone, Android, computer, iPad or whichever device that is compatible with our app.