How to do it
You need: A cushion, folded towel, or balance pad.
Place a firm cushion or folded towel on the floor next to a wall or worktop you can reach out and touch. Stand on it with your injured leg.
- Lift your other foot just off the surface so you are balancing on the injured leg.
- Hold as steady as you can, keeping your standing knee slightly bent.
- When it feels easy, progress by folding your arms, then by turning your head slowly side to side, then by closing your eyes - only with support right next to you.
Form cues
- Fix your eyes on a point ahead to help you steady (until you progress to eyes closed).
- Let your ankle make small corrections rather than gripping hard with your toes.
- Keep your hips level, not dropping to one side.
Common mistakes
- Standing with a locked, straight knee.
- Holding the wall the whole time instead of using it only to catch yourself.
Safety: Stop and message your physio if the ankle gives way sharply or becomes painful.