Single Leg Stance on a Towel
Ankle injuries often affect your balance. Balance activities can help prevent future injury. Do these towards the end of your rehabilitation.
- Fold a towel into a small rectangle and place it on the ground.
- Stand with the injured foot on the towel.
- Lift the uninjured leg off the ground. Stand only on the towel with the injured leg.
- Hold for 15 seconds. As your balance improves, increase that time up to 45 seconds.
- Return your uninjured foot to the floor.
Perform this exercise 10 times in a row. When you're ready, increase the challenge by standing on more unsteady surfaces like a wobble board.
Your physical therapist may also have you use a BAPS board (Biomechanical Ankle Platform System) while working on balance exercises.
After an ankle injury, you may benefit from ankle strengthening exercises. Your healthcare provider may send you to a physical therapist for this.
As you recover, you can progress from non-weight-bearing exercises and ankle strengthening exercises to partial weight-bearing exercises. As you gain strength, you'll be able to move on to full weight-bearing and balance exercises.
With the guidance of your physical therapist, these exercises can help you get back to your previous level of activity.