Static Balance and Proprioception

Increasing balance and stability can help increase proprioception reducing energy demands and stress on the body. This can help reduce the risk of injury or fall and even help in rehabilitating various lower limb injuries. USE SUPPORT AS REQUIRED (e.g. chain/ wall).

1. Stand with feet together
2. Single leg stance
3. Single leg stance with knee bends and heel raises
4. Star excursion

NOTE: If the above exercises are completed with ease, perform with eyes closed.

Dynamic Balance and Proprioception

Once static balance exercises are completed with minimal difficulty it is time to begin dynamic type exercises. Begin slow with the exercises as they can be very challenging, especially if recovering from an severe injury. Please note that sometimes aggravation of pain can occur up to 24-48 hours post exercise due to the delay in inflammatory pathway.

1. Stationary hops
2. Single leg hop
3. Square jump
4. Balance disc/ single leg stance
5. Balance disc/ star excursion