Proprioception exercises for ankle recovery

Proprioception exercises promote the recovery of injuries in the joints or ligaments because they force the body to adapt to the injury, avoiding too much effort in the affected area in daily activities, such as walking or climbing stairs, for example.

These exercises should be done daily, for 1 to 6 months, until you are able to do the exercises without losing your balance or until the orthopedist or physiotherapist recommends it.

Generally, proprioception is used in the recovery of sports injuries such as blows to the joints, contractures or muscle strain because it allows the athlete to continue training without affecting the injured area. In addition, these exercises are also indicated in the final phase of recovery after orthopedic surgery or in the simplest injuries, such as sprain of the foot.

How to do proprioception exercises for the ankle

Exercise 1

Exercise 2

Some proprioception exercises used to recover from ankle injuries include:

Exercise 1: Stand, supporting your foot with your injured ankle on the floor and close your eyes, maintaining this position for 30 seconds and repeating 3 times; Exercise 2: Stand up, supporting your foot with your injured ankle on the floor and, with your eyes open, touch with one hand at various points on the floor at different distances. Repeat this exercise for at least 30 seconds; Exercise 3: Stand up, supporting your injured ankle with a half-full ball, lift your other foot off the floor and try to keep your balance for 30 seconds. To be able to do this exercise, just empty a football or fill the ball to half its capacity.

These exercises must be guided by a physiotherapist to adapt the exercise to the specific injury and adapt to the stage of evolution of the recovery, increasing the results.