Ultimate Guide to Ankle proprioception

Proprioception is the technical term physiotherapists and health professionals use to describe balance and co-ordination of a part of your body - Or knowing where your limb is in space.

In this Blog I will go through the first half of a guide to a progressive proprioceptive program following ankle or foot injury from a grade 1 sprain to full reconstruction the progression will be different but the basics are the same. 

Once you are comfortable on each phase( Not Wobbly) you can move to the next one. All exercises should be done with a slightly bent knee. These should be done every day for a minimum of 3 mins to a maximum of 20.

1. Stand on one foot
2. Stand on one foot and shut your eyes 
3. Stand on one foot on a folded pillow
4. Stand on one foot on a folded pillow and shut your eyes
5. Stand on one foot on a wobble cushion
6. Stand on one foot on a wobble cushion and shut your eyes
7. Stand on BOSU round side down
8. Stand on BOSU round side down and shut your eyes
9. Stand on BOSU flat side down
10. Stand on BOSU flat side down and shut your eyes.

The progression will continue in next weeks blog for people who are keen to return to competitive sports.