My recent ankle injury has woken me up to the fact that I really need to do something about this recurring injury if I'm going to make IMDE in decent shape. As I understand it now I have sprained my ankle it is weaker an much more susceptible to being sprained again (I have had ~3 grade 2-3 sprains and >4 grade 1 sprains in the past 5 years thinking about it ) I've got Therabands that I break out every so often in an attempt at rehabbing my ankle but need to address the problem properly. A course of treatment with a physio is off the cards at the moment for financial reasons, but my understanding (some reasonable internet research has been undertaken over the years) is that I need to strengthen the joint to prevent it happening again, along with one legged drills (standing, squats etc.) wobble boards keep cropping up as a recommendation.
First questions: I think it is about time I invest in one of these (unless they come highly unrecommended). Will anyone do? Argos sell a cheap 'Davina' one I could pick up on my way home tomorrow, or do I need to invest in a better quality, wooden, one? Also size, they seem to come in 40 and 50cm sizes, I have big feet (size 12), so do I need a 50cm one?
Secondly, does anyone have a good list of exercises to do to strengthen the joint? I'm doing the standard eversion/inversion/plantar flexion/dorsal flexion exercises with the Therabands, plus the alphabet on its own when I can. Any other recommendations from people that have been here before?