Ankle Stability Exercises 101: Balance Progressions

Ankle sprains are a common injury, especially for athletes or anyone who is active.

They can be quite painful and sometimes take a long time to heal.

After an ankle sprain, it is important to perform ankle stability exercises to help prevent future sprains and to improve overall ankle function.

Balance exercise progressions are a key part of ankle stability, and this is what we’ll be talking about today!

Below are some good examples of static, dynamic and plyometric balance exercise progressions.

Static Balance: A great beginner Ankle Stability exercise progression

Static balance exercises are the first step in improving ankle stability.

These exercises involve standing on one leg and holding the position for a certain amount of time.

The goal of these exercises is to improve ankle strength and stability by challenging the ankle’s ability to maintain balance.

Some examples of static balance exercises include:

Tandem stance

Stand with one foot directly in front of the other and hold the position for 30 seconds. Repeat with the other foot in front. Rest for 10 seconds then repeat 6-8 times.

Single-leg stance

Stand on one foot and hold the position for 30 seconds. Repeat on the other foot. Rest for 10 seconds then repeat 6-8 times.

Single-leg outstretched leg hold

Stand on one foot with the opposite leg outstretched in front, foot hovering just above the ground. Hold for 30 seconds. Repeat on the other foot. Rest for 10 seconds then repeat 6-8 times.

Dynamic Balance: A great intermediate Ankle Stability exercise progression

Some examples of dynamic balance exercises include:

Single-leg Y balance

Stand on one foot and reach the other foot forward, then back towards the left and right to follow an inverted ‘Y’ pattern remembering to keep the knee straight. Repeat on the other foot. Rest for 10 seconds then repeat 6-8 times.

Single-leg floor reaching

Balance on one foot and then reach forward as if you were to pick up something from the floor. Repeat for 10-15 repetitions on each leg.

Single-leg squats

Stand on one foot and lower the body into a squatting position, then return to standing. Repeat for 10-15 repetitions on each leg.

Plyometric Exercises: Getting more advanced in your Ankle Stability Exercise progression!

Plyometric exercises are advanced balance exercises that involve explosive movements. These exercises can improve ankle stability by strengthening the muscles and tendons that support the ankle joint.

Some examples of plyometric exercises include:

Jumping squats

Lower the body into a squatting position, then jump up explosively. Land softly and repeat for 10-15 repetitions.

Single-leg hop

Hop forward on one foot, then hop back to the starting position. Repeat for 10-15 repetitions on each leg.

Jumping lunges

Step forward with one foot and lower the body into a lunge position. From the lunge position, jump up and switch legs in mid-air, landing in a lunge position with the opposite foot forward. Repeat for 10-15 repetitions on each leg.

Final thoughts on Ankle Stability Exercise

Balance exercise porogressions are an important part of ankle sprain recovery and prevention.

Starting with static balance exercises and progressing to dynamic and plyometric exercises can help improve ankle stability and prevent future injuries.

Remember to consult with your physiotherapist before starting any exercise program, and to listen to your body and progress at your own pace.