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.
- Hold the support and find your balance with the board level.
- When you feel steady, take your hands off the support.
- Keep the board as level and still as you can, letting your ankle make small corrections.
- 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.