LLT
LMT
ULT
UMT
GPR
GAR
LPR
LAR
HISS
HIIT
SISS
SIIT
Workout
Mechanical

RWF 7-Step Warm up for 6 weeks Post Ankle Reconstruction

Workout
Mechanical
LLT
LMT
ULT
UMT
GPR
GAR
LPR
LAR
HISS
HIIT
SISS
SIIT

This 7-step warm-up is to be used in the earlier rehabilitation phases post ankle reconstruction surgery once weight bearing is allowed to improve tissue health, strengthen static and dynamic stabilization, improve foot and ankle mobility, and improve sensory motor integration.

Warm-Up Blocks

7-step Warm up (foot/ankle)
Horizontal Loading

Foot and ankle warm-up in early rehabilitation phases of post ankle reconstruction surgery.

Rub and Scrub Ankle
Set Time
1 30 h:m:s
ULT
Big Toe Corkscrew SL Anterior Reach
Set Reps
1 10

If big toe corkscrew is challenging to start, begin with the anterior reach only and add corkscrew when ready

UMT
Forefoot Mobility
Set Reps
1 10
ULT
Calf Raise
Set Reps
1 10
UMT
SL Balance Rotational Knee Driver
Set Reps
1 10
UMT
Big Toe Corkscrew Rotational Wall Ward Quick Release
Set Reps
1 10
LMT
Lateral Step Eye Tracking
Set Reps
1 10

Keep step short and slow to start