How to properly get yourself into playing your sports after post knee or ankle rehab

[Post rehab knee and ankle training]

What should you do after your post knee or ankle rehab?

Something that gets you back into playing sports but without overdoing it. Jumping straight into vigorous sports activities will increase the risk of re-injury. While stress is necessary to create specific adaptation. Too much of the impose stress to the body or without any sort of stimulus, can lead to overuse or reoccurring of injury. Gaining back your strength is the first thing you should do after your rehab. But what goes after that?

Force Absorption [Concentric to Eccentric]

Improve the ability to handle the landing stress in knees and ankles before returning to sports activities. Also it helps to regain back the confidence in landing, running, and other maneuvering activities. A proper designed strength and conditioning program will help individuals to be prepared for their sports.

Go through the videos to see basic exercise progression.

From single leg take off to double leg landing > double leg take off to single leg landing or single leg take off to single leg landing (not in the video - but that's for progression 4)

Progression 1

Single leg forward jump to double leg landing