Ankle Proprio Rehab

Unipodal stance, eyes open

Stand in front of a counter or wall if needed to maintain balance.
Lift one leg off the ground so as to stand on the affected leg without loosing your balance.

2. Single leg stance with eyes closed (haptic light touch)

Stand on one leg on a firm surface.
Close your eyes and maintain your upright posture.
Slightly touch a table or counter with your finger for balance.

3. Proprioception SLS, eyes shut

Stand in front of a counter or wall if needed to maintain balance.
Lift one leg off the ground so as to stand on the affected leg without loosing your balance.
When in balance, close your eyes.
Use the counter if needed.

4. Single leg balance with head turns

Stand on one leg next to a wall, a countertop, or a table for safety.
Try to turn your head from right to left-as if you were saying “no”-while standing without holding on.

5. Proprioception unilateral

Stand on a mattress with your feet comfortably apart.
Lift one foot and balance yourself on the other leg.
Get back on two feet and repeat.

6. Ankle stabilization, Bosu

Stand up with the injured leg on the rounded part of a Bosu.
Move the opposite leg in a half circle motion to challenge your balance.
Maintain the body straight and stand on the leg for the prescribed time.

7. Plantar flexion on Bosu

Stand on a Bosu and go up on your tip toes as high as you can while keeping your balance.
Hold a stable object if needed.

8. Proprioception clock

Stand on one leg (injured leg) with your knee flexed about 40 degrees.
Have the opposite leg move forwards, then sideways and backwards (clock) trying to keep your balance on the stance leg.

9. 6D Upper extremity matrix (one leg)

Keep your balance on one foot (bring your knee up for an added challenge).
You will perform 6 different alternating arm movements that will challenge your balance in the 3 dimensions:
Reach out forward;
Reach out upward;
Reach out sideways;
Reach up and across your body;
Reach out forward as you rotate (similar to a boxing punch); and
Reach back and behind you.
Switch feet and perform the same movements for the specified number of arm repetitions.

10. Proprioception alphabet

Stand on one leg (injured leg) with your knee straight.
Have the opposite leg move forwards and draws the letters of the alphabet in the air, trying to keep your balance on the stance leg.
Increase the difficulty by slightly bending the stance leg.

11. 4 points hops

Place 4 markers on the floor so they create a zigzag.
Hop to the first one and land on one foot. Absorb the forces by bending the knee and keeping it stable.
Then hop to the next to land on the other leg and continue this way for all 4 points and turn around.

12. 4 points hops 2

Place 4 markers on the floor so they create a zigzag.
Hop to the first one by crossing your legs and landing on the opposite foot. Absorb the forces by bending the knee and keeping it stable.
Then hop to the next by crossing again to land on the other leg and continue this way for all 4 points and turn around.

13. Hop drill: square

Mark up the four corners of a square with a piece of tape. That will be your target.
Hop on each corner with one leg.
Pause slightly upon landing.

14. Single leg jumps: compass

Stand up and imagine a big compass on the floor around you. North is in front, east on your right, south behind and west on your left.
Stand up only on the left leg, then jump in front (north), landing on the right leg.
Come back to the center by pushing back with the right leg.
Jump to the northeast direction, then comes back.
Repeat going east, southeast and south.
If using the right leg to stand up, mirror the exercise and go west instead of east.