Ankle Injuries and Sprains: Gluteus Muscle Retraining

Insync Physiotherapy

This exercise is great for retraining your Gluteus Medius after an ankle injury. After you sprain your ankle, the muscles all the way up into the hip on the affected side can be affected. Begin by lying on your left side to strengthen your left Gluteus Medius “Butt” muscles. Keep your right hip stacked on top of your left hip and place your right hand on your right hip. Then bring your right foot on the ground in front of your left knee and bend the left knee to 90 degrees to stabilize yourself a little more. Next, bring your left foot up, while maintaining the ninety degree bend in your knee. Hold this for 10 seconds. Do 3 sets of 10 repetitions daily.