And how are you blending recovery work for a fresh ankle sprain into strength sessions without stalling progress? This week I’ve been opening lower-body days with a 6-minute prep — mini-band walks, tib raises, and slow step-downs — and finishing with 3–0-3 tempo goblet squats to load safely; curious what small tweaks you’ve used to keep clients moving and prevent re-injury in the first 2–3 weeks…
I’ve had good success swapping the finisher for 30–45s split-squat isometric holds with the front heel on a small wedge so the sprained ankle loads in a safer, near‑neutral angle rather than the depth the ‘3–0–3’ goblet can invite. If swelling’s up, I just raise the wedge and cap dorsiflexion for that day. Think that would slot in after your 6‑minute mini-band/tib prep?
I slot 20–30s low‑effort ankle eversion isometrics between your “3–0–3” goblet squat sets — heel down, mini‑band around the forefoot, press out to about 3/10 effort — for isometric analgesia and a bit more lateral stability without extra dorsiflexion stress. Keep it pain‑free; does the ankle currently tolerate eversion better than inversion?