Ankle sprain

Feet – Massage ball

https://www.youtube.com/watch?v=-7C8VUKHPCM
SET
REPS
WEIGHT
TEMPO
REST

Calf Massage

https://www.youtube.com/watch?v=I0_jwEkrQhI
SET
REPS
WEIGHT
TEMPO
REST

Calf flexion/extension – Massage ball

https://www.youtube.com/watch?v=Ueu54_T35jU
SET
REPS
WEIGHT
TEMPO
REST

Hamstring Massage

https://www.youtube.com/watch?v=VnCv-FVyW18
SET
REPS
WEIGHT
TEMPO
REST

Ankle dorsiflexion / half kneeling

https://www.youtube.com/watch?v=ZGJIczP1ayI
SET 1
REPS 10/10
WEIGHT bw
TEMPO
REST

ANKLE Plantar Flexion / Kneeling

https://www.youtube.com/watch?v=KZ6fOCZi3Is
SET 1
REPS 10/10
WEIGHT bw
TEMPO
REST

ANKLE CARs / Seated

https://www.youtube.com/watch?v=wexIY6uuKGM
SET 1
REPS 10/10
WEIGHT
TEMPO
REST
improve range of motion but into the pain 5/10

CALF ISO HOLD 1-LEG

https://www.youtube.com/watch?v=s0NCjyTllRI
SET 5
REPS 30"
WEIGHT BW
TEMPO
REST 30"

STEP-UP 2-DB / 1-LEG

https://www.youtube.com/watch?v=nQ819NYvoPQ
SET 5
REPS 15/15
WEIGHT Bw
TEMPO
REST 30"

SPLIT SQUAT ISO 3-POS DB

https://www.youtube.com/watch?v=hiDHA5naqVA
SET 5
REPS 30"
WEIGHT bw
TEMPO
REST