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Ankle and foot · Motor control

Ankle Proprioception on Ball

Ankle proprioception on ball, 3 sets, 30 seconds per foot

Illustration of the Ankle Proprioception on Ball exercise

Listen to the instructions

How to do the exercise

Sets: 3

Duration: 30 seconds per foot

Description: Stand on a balance ball with one foot, keeping the other foot slightly lifted. Maintain your balance by controlling ankle movements without placing the other foot on the ground.

Tips: Keep your gaze fixed in front of you to better stabilize your posture. Slightly contract the muscles around the ankle to improve control.

Progression: Increase the duration of each set by 10 seconds when you feel stable, or try closing your eyes to increase difficulty.

At a glance

Goal
Motor control
Level
Intermediate
Equipment
balance ball
Starting position
Standing on a balance ball with one foot
Clinical goal
Improve motor control and ankle stability
Also known as
ankle balance on ball, ankle stability on ball, ankle proprioceptive exercise

Precautions

Avoid this exercise, or check with your physiotherapist first, if you have:

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This information is educational and does not replace advice from a healthcare professional. Ask your physiotherapist or doctor before starting, especially if you have pain, a recent injury or have had surgery.