So, I’ve had a broken ankle, and now I need to regain my Balance training after injury. One thing I’ve learned is that proprioception exercises are a game-changer.
Proprioception, also known as our “sixth sense,” is our body’s ability to sense where it is and how it’s moving in space. After an ankle injury like mine, this sense might need some retraining. Here are some exercises I’m using to help me get there:
- Balancing on One Leg: Let’s start with the basics. I stand on one leg and try my best to keep my balance. It can be pretty wobbly at first, but that’s expected. I’m gradually increasing the time I can stand on one leg without tipping over. Sometimes, I use a chair or wall for support, just in case.
- Heel-to-Toe Walk: I pretend I’m walking on a tightrope. I take one foot and place it right in front of the other so that my heel is touching the toes of the opposite foot. Then, I take slow and steady steps like this for about 20 steps. This exercise challenges my balance and feels like I’m walking on a high wire.
- Wobble Board or Bosu Ball: These are my new best friends for proprioception training. I stand on a wobble board or Bosu ball and try my hardest to stay steady. The unstable surface really makes my muscles and joints work extra hard to keep me upright.
- Calf Raises: To strengthen my calf muscles, which play a big role in ankle stability, I stand with my feet hip-width apart and slowly rise onto my tiptoes. I hold that position for a moment and then gently lower myself back down. It might not seem like much, but it’s helping me get stronger.
- Ankle Alphabet: This one’s a bit of fun. I sit down and use my big toe to “write” the alphabet in the air. It’s not only a fun exercise but also improves my ankle’s range of motion and proprioception.
- Balancing with Eyes Closed: Once I feel more confident with balance exercises, I like to challenge myself by doing them with my eyes closed. It really pushes my proprioception skills as I rely solely on my body’s internal sensors.
- Mini Squats: Standing with my feet hip-width apart, I slowly bend my knees, like I’m about to sit in an invisible chair. I keep my weight on my heels and my back straight. This exercise helps strengthen my leg muscles and overall stability.
- Towel Scrunches: I place a small towel on the floor and use my toes to scrunch it up. This exercise is great for improving the strength and flexibility of the muscles in my feet, which is crucial for balance.
Progress can be a bit slow, and sometimes I feel like I’m taking baby steps, but that’s okay. Consistency is key, and I know that over time, these exercises will help retrain my proprioception and get me back to feeling steady on my feet. If you’re not sure which Balance training after injury are right for your recovery, it’s always a good idea to consult with a physiotherapist or healthcare professional for personalised guidance.
