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Episode: Chronic Ankle Instability

What You’ll Learn in This Episode:

• What chronic ankle instability (CAI) is and why it matters for volleyball players
• Common changes that occur after repeated ankle sprains (weakness, reduced motion, delayed reaction times)
• Why “bad ankles” aren’t permanent and how to reset the brain-muscle connection
• The pros and cons of ankle braces for athletes
• Why traditional rehab methods (bands, toe alphabet, stretching) often fall short
• The most effective way to rebuild ankle strength and stability at home (hill training & plyometrics)
• How to progress from walking → running → multi-directional plyos on hills
• When to seek professional help if instability doesn’t improve

Key Takeaway:
Your ankle doesn’t have to stay weak after a sprain. With the right loading strategies, you can restore stability, improve performance, and stop blaming your body for “bad ankles.”