Therapeutic exercise
Single-Leg Balance
Essential proprioceptive training after an ankle sprain. Restores postural control and reduces recurrence risk by up to 50% (Hupperets et al. studies).
How to perform
- Starting position. Standing, hold a chair or wall initially.
- Step 2. Lift the opposite foot off the floor, balancing on a single leg.
- Step 3. Maintain balance for 30 seconds, looking forward.
- Return. Progression: release the support, close the eyes, use an unstable surface (cushion).
When not to perform
- Acute pain when bearing weight
- Severe vertigo
- Non-consolidated fracture
Medical disclaimer. These exercises are presented for informational purposes only. Always consult your physician before starting any exercise program, especially in case of acute pain, recent injury, or underlying clinical condition.
Related Exercises
Resisted Ankle Eversion and Inversion with Band
Specific strengthening of the peroneals (evertors) and tibialis posterior (invertor) with an elastic band. In lateral ankle sprain, peroneal weakness is the main predictor of recurrence; in PTTD, tibialis-posterior weakness is the cause. The band allows selective load direction.
Tandem Stance and Heel-to-Toe Walking
Balance training on a narrow base, progressing from static position (tandem) to dynamic gait (heel-to-toe). Functional proprioceptive progression in ankle sprain and tibialis-posterior dysfunction — intermediate between bipedal and single-leg support.
Ankle Alphabet
Multi-directional active ankle mobilization by tracing letters in the air with the foot. Restores full range of motion after a sprain in an engaging, comprehensive way — each letter requires a different combination of joint motions.