The exercises of proprioception promote the recovery of injuries to the joints or ligaments because they force the body to adapt to the injury, avoiding that the affected place in the daily activities, such as walking or climbing stairs, for example, strives very hard.
These exercises should be done daily, between 1 to 6 months, until you are able to do the exercises without losing balance or even indication of the orthopedist or physiotherapist.
Usually, proprioception is used in the recovery of sports injuries such as joint strokes, contractures or muscle distention because it allows the athlete to continue training without affecting the injured site. In addition, these exercises are also indicated in the final phase of recovery after orthopedic surgeries or in the simpler injuries such as sprain of the foot.
How to do proprioception exercises for the ankle
Some proprioception exercises used to recover ankle injuries include:
- Exercise 1: Stand with your injured ankle on the floor and close your eyes, holding that position for 30 seconds and repeating 3 times;
- Exercise 2: Stand with your injured ankle on the floor and, with your eyes open, touch with one hand at various points on the floor at different distances. Repeat this exercise for at least 30 seconds;
- Exercise 3: Stand with your injured ankle on a half-full ball, lift your other foot off the floor and try to maintain balance for 30 seconds. To achieve this exercise, simply empty a soccer ball or fill the ball to half its capacity.
These exercises should be guided by a physiotherapist to adapt the exercise to the specific injury and adapt to the recovery phase of the recovery, increasing the results.
Discover how to use proprioception in recovering from other injuries in:
- Proprioception Exercises for Shoulder Recovery
- Proprioception Exercises for Knee Recovery
