How to Do Foot and Ankle Dynamic Balance Exercises

After you've experienced an ankle sprain or other injury, you need to relearn how to balance on that foot. Dynamic balance exercises, where you're in movement rather than standing still, can help you regain balance more quickly than will just engaging in your regular activities.

Difficulty: Moderately Easy

Instructions

1. Balance on one leg, holding onto a support like the wall or a chair if you have difficulty maintaining your balance. Keep the other foot off the ground in a comfortable position.

2. Check your balance by doing a squat, bending at the knee. Make sure your foot is pointed straight ahead and your knee stays in line with your toes.

3. Add a balance challenge to the basic squat by squatting and attempting to touch the ground. For this exercise, you should bend at both your knee and at your hips. Reach forward with your arm and touch the ground in front of you. Come back up without putting your other foot down. Switch legs to improve your balance on the other side as well.

4. Do an advanced version of the squat once you master your balance in Step 3. This time, attempt to touch the ground in front of you and to the side. Then, do the same thing on the other side, staying on the same leg. Again, you can switch legs to improve balance on the other side.

5. Modify the advanced squat if you need to by doing the squat in front of a low table. Rather than reaching to the ground, reach to the table instead. You can catch yourself easily if you feel like you're losing your balance.

Tips & Warnings

• You can hold onto the wall or a chair during any of these exercises.
• Place two objects on the floor when you're doing the advanced reaching squat. They act as targets for your reach and may help you better maintain your balance.
• For an even bigger challenge, close your eyes while you do the squats.

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