This exercise is intended to assist in restoring balance following ankle injury or ankle surgery.
Choose a flat, level surface. Begin standing upright with feet spread hip-width apart.
Shift weight onto the foot of one leg. With the free foot, lift and move it forward, backward, backward diagonally, inside and to the side. With each movement of the free foot, the knee of the weight-bearing leg bends.
Perform this exercise using slow, with carefully-controlled movement.
The unique features of the Bauerfeind AchilloTrain ankle brace help to support the Achilles tendon and reduce pain experienced, easing the performance of exercise and everyday activities.
3 additional exercises to help restore balance
1. Plank: alternate arms extension
- Starting in the plank position, arms straight with your hands directly under the shoulders.
- It's important to keep your hips stable and core engaged.
- Lift one arm straight out in front of you.
- Keep holding this arm up and then rotate it out to the side.
- Return your hand to the front again, then lower it back to the ground.
- Repeat this sequence on the opposite side.
Continue to alternate sides for 12 rounds.
The lifting and mobilising of your limbs individually means that both your core strength and stability are challenged. To increase the intensity, pull your feet closer together. If you're recovering from an injury or need to reduce intensity, open your feet wider do you can do the exercise on your knees.
2. One-Legged Squat
- Standing with your feet hip-width apart, lift your left foot, toes pointed.
- Your toes should just barely be touching the floor.
- Push your hips back and lower yourself down into a one-legged squat.
- Your right knee should be bent, chest upright, eyes forward and your arms out front.
- Slowly push up to return to the starting position.
- Switch feet.
3. Single-Leg Dead Lift
- Balancing on your left foot, engage your core and bend forward at the hips.
- With your right hand, reach toward the ground. For added intensity, hold a weight, between 1kg and 5kg.
- As you reach your arm out, raise your right leg behind you for counterbalance.
- Tighten the buttocks as you return to the starting position.
- Keep your knee relaxed and your back flat throughout the movement.
- Switch legs.
Bonus tip: Tools and toys for balance
Although many balance exercises can be done at home, without any equipment. For instance, simply standing on one leg with your eyes closed. But if you are recovering from injury, or will be using balance exercises for ongoing strength building, then things such as exercise balls (either the blow-up fitness balls or smaller medicine balls), balance boards and cushions or a sturdy foam roller, call all help to challenge you as you get stronger.
Do you have private health? Most private health extras will cover Bauerfeind Products, check to see if yours is included. Bauerfeind PHI enquiry.
Bauerfeind products are developed at our innovation and manufacturing facility in Zeulenroda, Germany. Based on years of scientific research, our award-winning braces and support garments are highly recommended by medical professionals and athletes worldwide.
For assistance selecting the right product for your needs, book a video consultation with a Bauerfeind expert: Book Video Call, or call us on 1300 668 466