Ankle exercises for sprain or fracture - Balance (propioception)

Proprioception is the body’s way of knowing where it is at any given time. Put simply the body sends messages to the brain, without us even realizing, regarding the position of our legs, arms, trunk, head, etc. These messages are used by our brain to make small subconscious “adjustments” in muscle tension, ligament flexibility, length of tendons, etc. These regulations allow us to make other conscious movements like throwing a ball. Without these small involuntary adjustments it would be incredibly difficult to throw a ball due to the amount of instructions we would have to give different parts of the body simultaneously. In a way proprioception is a subconscious self-regulation of our body’s balance and coordination.
When we suffer an injury this proprioceptive system is affected. The messages that are sent to the brain become scrambled and our brain isn’t able to understand them, consequently it can’t make the appropriate adjustments. Without the adjustments the injured part of our body doesn’t work correctly, and when it attempts a conscious movement it will be more difficult than normal or it will perform it incorrectly because the body isn’t “prepared”.
That’s why it is incredibly important to recover your proprioception during rehabilitation, so that the injured body part can function correctly at 100% and avoid another injury. Scientific evidence has proved repeatedly how fundamental it is to regain proprioception following an ankle sprain, if we don’t it won’t fully recover it will lead to chronic sprain, ankle instability and increment the risk of a repeat injury.
For that reason we share these proprioceptive ankle exercises for patients of all ages. It is a simple programme that can be performed at home. Always remember not to progress to the next level until you can perform the previous one safely.
- DISCLAIMER - The content of this video is not intended as a substitute for care from a physical therapist or other health care professional. If you experience signs or symptoms of injury, disease or illness you should seek the advice of a physical therapist or other health care professional. (Music by bensound.com).