After you have been given a doctor's clearance to resume exercise, here is my advice. Most rehabilitation efforts center around strengthening the muscles around the injured joint. There are four main muscle groups around the ankle. Two of these muscle groups move the ankle inward, towards your other foot, and outwards, away from the other foot. The other two groups pull the toes back towards your head, and pull the toes down, away from your head. The easiest way to strengthen the first three is to use a rubber cord that can be attached to a solid object, and to your foot. Perform the motions under the tension of the cord. I recommend 15-20 repetitions of this in each motion, followed by 1 minute rest, then another set of 15-20. Start with 3 sets, work up to 5 or 6, then you will need to find a cord with more resistance. Or maybe by then you will be ready to play. To strengthen the ankle in the last motion, pulling the toes away from your head, do toe raises. Raise your heel in the air until you are standing on your toes. Same sets & reps, start with no weight, add a little each week by holding dumbbells, or hold a chair over your head, be creative.

The knee joint is a little more straightforward. There are two main muscle groups that flex and extend the knee. Get some ankle weights from a sporting goods store. Sit on a chair with feet hanging down, and slowly raise the feet until the knee is straight. Slowly lower the feet, and continue to 15-20 reps/3-5 sets. When you can do this add weight. Finally, stand on one foot, raise the other foot until your knee is at a 90 degree angle, slowly lower and go again. Same sets & reps. Do these exercises 3 times per week without fail. Take at least one day off between strength days.

ALL REHAB EXERCISES MUST BE DONE PAIN FREE.

If you go past the point of pain you are undoing your hard work. Don't underestimate the long hard process of rehabilitation. It will require your utmost perseverance, and will test your dedication to returning as a player. Focus on those things that you really like and miss about the game, and you can make it. Good luck.

Coach Tom Phillips