ADAPT Training
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Chronic instability has been reported in up to 70% of people after a lateral ankle sprain. We help you work on mobility, strength, and balance, with a progression toward the activities you want to return to.
An ankle sprain injures the ligaments that support the joint. Swelling, stiffness, and changes in balance or strength can affect recovery. We assess the type of sprain, your symptoms, and the demands of your activity before progressing your rehabilitation.
Common concernsTell us about your goals and current needs. Our team can explain the assessment process and help you choose a starting point.
Acute care: protect, restore range, control swelling. Recovery phase: progressive strengthening of the peroneals, posterior tibialis, and intrinsic foot muscles, plus reactive proprioception and balance training. Sport-return phase: cutting, jumping, deceleration drills, and confidence work on the affected side.
Programs you may use
“I've been attending group fitness classes at ADAPT since 2019 and have experienced each class they offered. Since attending ADAPT, I have experienced less over-use injury and more comfort and confidence while hiking, backpacking and cycling. A big shout out to Carly, Caitlin, Jessica, Eric and Sheldon.”
“Coach Sheldon and the whole team have been excellent. Auto accident left me with whiplash and a wrecked low back. Six months in, I'm back to skiing. Honest, evidence-based, and they listen.”
“I came in after a knee replacement convinced I'd never hike again. Two years later I'm in the mountains every weekend, and back in the gym three mornings a week. ADAPT didn't fix me. They taught me how to keep getting better.”
Request a visit or text us about your goals. We will respond within one business day.
Your therapist and trainer share information and coordinate your plan, helping your training build on the progress you make in therapy.
Start with a free PT Evaluation for pain or injury, or a free Game Planning Session for training. No referral is required. Ongoing PT is cash-pay, except for MVA/PIP insurance. Ask our team about Advanced evaluation and payment options.
Working with the same practitioner across visits means they know your history, understand your goals, and can adjust your plan as you progress.
We help you work on current concerns while building strength for the activities you want to keep doing. Many members continue training with us for years.
Your assessment considers strength, mobility, and everyday activities alongside your history and relevant imaging. Those findings help guide your next steps.
Planning ranges for return to sport may be 1–3 weeks for grade-1 sprains, 3–6 weeks for grade-2, and 8–12 weeks or longer for grade-3 injuries. Severe injuries may need a surgical consultation. Chronic instability programs may run 8–16 weeks, with progress assessed before returning to activity.
Share your contact details and tell us about your needs. We'll call within one business day. You can also reach us directly at (503) 755-8558.
For training, a free Game Planning Session helps you set goals and plan your next steps. For Advanced or workplace programs, contact our team to discuss assessments and pricing.
Start with a free 60-minute Game Planning Session with our Director of Training. We'll talk about your goals, assess how you move, and recommend your next steps. For pain or injury, choose a free PT Evaluation in the booking form. No referral or commitment required.
