Proprioception Board (Post-Ankle Surgery)

How to do it

You need: A wobble or balance board, A wall or rail to hold.

Stand next to a wall or rail you can hold. Place the wobble board on a non-slip floor and step both feet onto it, hip-width apart.

1. Hold the support and find your balance with the board level.
2. When you feel steady, take your hands off the support.
3. Keep the board as level and still as you can, letting your ankle make small corrections.
4. Hold your balance, then rest your hands back on the support and step off.

Form cues

• Your ankle and foot do the balancing with lots of small adjustments.
• You stand tall and look ahead, not down at your feet.
• The corrections stay small and controlled rather than big wobbles.

Common mistakes

• Starting before your surgeon has cleared you to take full weight through the ankle.
• Trying one-leg balance or closing your eyes before two-leg balance feels easy.
• Gripping the support the whole time instead of testing your balance.

Safety: Stop and message your physio if you get sharp ankle pain, the ankle gives way, or swelling that lasts into the next day.