Feeling better today. I wore the Nanos with a medial heel wedge for the morning and didn't have much trouble but was a little achy by noon. I did rehab round two of more AROM, PROM, closed chain work, and balance/proprioception which helped and then did the following:
Back to 5-3-1 as I felt the best I have for as little actual throwing that I was doing when I was at the Arnold. I did 5-3-1 leading up to that and really felt like I had a good base of strength. With this ankle, my throwing volume is going to be way down, so I feel like if I can get back a good base of strength, that should help...right?
Bench
135x10
225x10
255x5
285x5
325x10
No wrist wraps on any sets, using pad of course
Bench was super setted with rope sled drag and band pull aparts
Squat
SSB, downhill to reduce dorsiflexion with a towel as a medial post to reduce pain, which actually worked very well.
135x10
225x10
315x10x3 Rack assist for last 2 sets, good quad activation, minimal pain. Happy Athlete!
Med ball toss
18# x10x3
Med ball shot toss
18# x10x3
Get better every day
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