everyone should know this but ill put it anyway.
first of all for the ankle use R.I.C.E
Rest
Ice
Compression
Elervation
just for a few days to help the healing process along
here are a few ankle & calf strengthening excercises i have been given by my physio after i knocked my ankle bone out of alignment. all of these i try to do on a daily basis (probably gonna jinx myself now but....) i havent had any ankle problems since december and the workload im doing has increased alot since then.
ankle strengthening
walking on heels keeping toes off floor for about 20-30mx3
walking on toes keeping heels off the floor for 20-30mx3
ankle rotations both directions about 3-4 times a day (the more times its done the stronger your ankles get), circles with the ankles 10 slow controled circles in each direction.
these ones are for both ankle and calf
sitting on the edge of a chair/bed/stair, have feet full on the ground, knees and feet together, raise and hold your toes up for a count of 10seconds then slowly role your feet forward up onto your toes heels should be off the floor again hold for 10seconds. Try to do this as many time as you can during the day. This is always a good one as you can do it while watching tv ;D
standing up this time trying to stay balanced rise up on to your toes and hold for 10sec's then slowly and controled bring your heels down, raise again and hold for 10sec's etc....
this one can be extended by standing on the edge of a step, just your toes on the step heels hanging off and your body weight is used as resistance. TRY NOT TO BOUNCE ON THIS ONE, COULD SERIOUSLY INJURE YOUR ACHILLES
stood up leaning with back against a wall (or anything that wont move) have legs together, feet about 30cm possibly litte more/less depending on size of athlete. raise your toes and hold for 10secs then slowly lower but dont put feet fully on the floor hold this for 10sec's then slowly raise and again hold for 10sec's then lower etc....do this about 3 times as it is a very hard one on the shins.
calf stretches are a must.
calf trots (these may be called something different to others so ill explain)....support yourself with your hands (arms extended) facing a wall, fence etc... move your feet out as far away from the wall as you can untill you can only just keep your heels on the floor, try and keep your legs fairly close together and your toes pointing forward. now in a walking motion keeping the ball of your foot touching the ground at all times bring your heel up and as you lower that one back down bring the other up heel up. do this for a count of 40 (one heel rise = 1)
Walking on uneven ground is good for the ankles, it makes them work harder. Also running/walking round in a sand pit as the sand moves with each step creating lots of different surfaces.
Thats all i think of at the moment 8-)I hope some of that makes sense
Another thing get her to strap it up during throwing, just as a precaution
if you want anything explained more...ask someone else lol, no just let me know and ill try my best to put it into English ;D
