Balance Training After Injury

If you have had an injury to your lower body and are now recovering, you need to remember to train your balance system to help stabilize you again. Listen to our video for tips on some simple balance exercises to get you back on track to do any things you enjoy to do.

Hi, this is Dana Ranahan from Body Works Sports Physiotherapy in North Vancouver. And today I want to talk to you about a simple balance exercise that you can work on at home. This is really important after injury, and I'm just now recovering from an ankle injury on my left side, which I've been hobbling and limping a bit.

And one of the things that gets lost is the ability to the joint sensors to help you sense where you are in space and we call this proprioception. So if we look at balance, for me I'm just starting now to work on some weight bearing on my one foot. I want to start working on, can I maintain my pelvis level, my shoulder level and my eyes and ears level. As I take weight onto one leg and try to maintain balance, and you can see that it's a little bit tricky for me to do. That'd be my first thing is trying to maintain that.

If I want to challenge it, I take my vision out of the picture and close eyes, which you can see makes it a little harder and I start to wobble more. Further if you want to make it a little more challenging, you can grab a couch cushion or a piece of foam at home and work on standing the same thing on this, trying to keep your pelvis level and working on maintaining a good line as you come on to that one foot and this is a bit challenging for me. I start to wobble a little bit.

So as long as you feel safe, not going to fall over, usually work on balancing, maybe holding 30 to 45 seconds, trying to maintain stability. And then as that gets easier, starting to challenge the system. And ultimately this helps to refine the sensors and the joint that helped to send our muscle signals to contract to help protect joints so we don't sprain them or strain them quite as easily again.

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