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Ankle rehabilitaion - Advanced Proprioception

Date:
By Tommy

Ankle rehabilitation - Advanced proprioception

Once you have mastered balancing on one foot you can take it to the next level by attempting to balance on the ball of your foot using the same variations. Eyes closed, ball tosses, uneven surface.

Push up onto your toes and try to hold this position.
In this position the ankle is less stable.

If you cannot push up onto your toes yet because it hurts too much then you can start active plantar flexion using a theraband.

In order to continue to improve your proprioception and balance you can start throwing external forces at it.

Two exercises you can progress to include;airplane

 

1. Airplanes - standing on one foot tilt your trunk forward stretching your arms out to the sides and dip your wings side to side try for 3 sets of 20 dips. Progress to an unstable surface.

 

 

 

 

hipab

2. North, South, East, West - Standing on your pillow / cushion / Bosu ball (any unstable surface) place a theraband around your uninjured leg and do 3 sets of 10 to 15 reps facing in each direction (Out, in , front, back). This is a great exercise for not only your ankle but your core, hip and knee as well.