Recovering injured ankle
Six years ago I rolled my ankle in a football match and tore some ligaments. Combined with the surgical repair the following year, I was left with a lot of scar tissue, stiffness, and instability.
To combat this, I always start my workouts with a calf movement. My upper sessions start with a calf move emphasising the contraction, and mind-muscle connection. Then my leg days start with a stretch-focused calf move.
One upper session I will perform a single leg calf exercise, to help with balance and control at the lockout. Then I stretch them separately after the exercise.
On the alternate upper session I do a bilateral calf move, but again focus on the top half only. I’m trying to keeping good alignment, not letting my ankle them roll out or knee twist in. Again, still stretching after.
Leg days are when I perform heavier calf exercises emphasising the full stretch, which are more hypertrophy focused, rather than injury rehab and mobility management.
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