2-Week Rehabilitation Program Post Platelet-Rich Plasma (PRP) Treatment for Ankle Ligament Injury

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This rehabilitation program is designed to support healing, reduce pain and swelling, restore range of motion (ROM), and progressively strengthen the ankle ligaments while preventing re-injury.

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General Guidelines

1. Protect the ankle: Avoid high-impact activities, running, or twisting motions during recovery.

2. Pain management: Use ice or elevation to manage swelling and discomfort.

3. Gradual progression: Begin with gentle mobility exercises and progress to strengthening as tolerated.

4. Monitor symptoms: Stop exercises if swelling, pain, or instability worsens, and consult your healthcare provider.

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Week 1: Pain Management and Gentle Mobility

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Goals:

• Reduce pain and swelling

• Restore gentle ankle mobility

• Prevent stiffness

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Day 1–3: Rest and Recovery

• Activity:

  • Minimise weight-bearing activities. Use crutches or an ankle brace if advised by your provider.

  • Elevate the foot above heart level to reduce swelling.

• Pain Management:

  • Apply ice packs for 15–20 minutes, 2–3 times daily, to reduce swelling.

  • Use compression wraps if recommended.

• Passive and Gentle Active Mobility:

  • Ankle Pumps: Sit or lie down and flex your foot up and down to improve circulation. (10 reps, 2 sets)

  • Toe Curls: Curl your toes downward and then extend them. (10 reps, 2 sets)

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Day 4–7: Gentle Mobility and Activation

• Mobility Exercises:

  • Ankle Circles: Move your ankle in a circular motion, clockwise and counterclockwise. (10 reps each direction, 2 sets)

  • Seated Towel Stretch: Sit with your leg extended and use a towel around the ball of your foot to gently pull it toward you. (Hold for 15 seconds, 3 reps)

• Strengthening:

  • Isometric Ankle Eversion/Inversion: Sit with your foot flat on the floor. Press your foot outward (eversion) or inward (inversion) against resistance like a wall or your hand without moving the ankle. (Hold for 5 seconds, 5 reps each direction)

  • Toe Towel Scrunch: Place a towel on the floor and use your toes to scrunch it toward you. (10 reps, 2 sets)

• Postural Awareness:

  • Focus on maintaining a neutral ankle position during sitting and standing.

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Week 2: Progressive Strengthening and Functional Mobility

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Goals:

• Strengthen ankle and foot muscles

• Improve joint stability and mobility

• Enhance balance and endurance

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Day 8–10: Light Strengthening and Stability

• Active Mobility:

  • Standing Heel-to-Toe Rocking: Rock back and forth from your heels to your toes. (10 reps, 2 sets)

  • Alphabet Writing: While seated, use your foot to “write” the alphabet in the air to improve ROM. (1 full alphabet, 2 sets)

• Strengthening:

  • Theraband Resistance: Use a resistance band for ankle exercises:

    • Plantar Flexion: Point your toes downward against the band. (10 reps, 2 sets)

    • Dorsiflexion: Pull your toes upward against the band. (10 reps, 2 sets)

    • Inversion: Turn your foot inward against the band. (10 reps, 2 sets)

    • Eversion: Turn your foot outward against the band. (10 reps, 2 sets)

  • Calf Raises: Stand on both feet and rise onto your toes, then lower slowly. (10 reps, 2 sets)

• Dynamic Stability:

  • Balance on One Leg: Stand on the affected leg with support as needed. Hold for 10 seconds, then switch legs. (2–3 reps each leg)

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Day 11–14: Functional Strength and Balance

• Strengthening:

  • Single-Leg Heel Raises: Perform calf raises on the affected leg. (5 reps, 2 sets)

  • Toe Taps: Stand on your affected leg and gently tap your other foot forward, to the side, and backward. (10 reps, 2 sets)

• Balance and Proprioception:

  • Balance Board/Wobble Board: Stand on a wobble board or balance pad to improve ankle stability. Start with two feet and progress to one foot as tolerated. (30 seconds, 2 reps)

  • Dynamic Balance: Walk heel-to-toe in a straight line, focusing on balance and control. (10 steps, 2 sets)

• Aerobic Conditioning:

  • Incorporate low-impact activities such as cycling or swimming for 10–15 minutes to maintain cardiovascular fitness.

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Additional Recommendations

1. Hydration and Nutrition: Consume a diet rich in anti-inflammatory foods like fruits, vegetables, and omega-3 fatty acids.

2. Pain Management: Transition to heat therapy for residual stiffness in Week 2 as needed.

3. Footwear: Use supportive footwear to reduce stress on the ankle during daily activities.