Balance and Mobility Exercises
Balance Board Exercises
Balance or wobble board exercises challenge ankle and knee stability on an unstable surface. They are used later in sprain and ACL rehab and by athletes to reduce injury risk.
What it does
The board moves constantly, forcing rapid ankle and hip corrections that train joint position sense.
It is a regular part of rehab plans for ankle sprain, ankle instability and ACL tear, and it features in our sports physiotherapy programmes.
How to do it
- Place the board next to a wall or counter.
- Stand on it with both feet and try to keep the edges off the floor.
- Rock slowly forwards and back, then side to side, with control.
- Progress to single-leg stance, then add ball catches.
How much
3 rounds of 30 to 60 seconds, once a day.
Stop and check with us if
- Your ankle gives way repeatedly despite training.
Medical note
These instructions are general guidance, not a personal prescription. If you have a recent injury or surgery, a diagnosed condition, or symptoms such as numbness, weakness or dizziness, get assessed before starting. Stop and seek advice if pain increases sharply or you feel unwell.
Frequently asked questions
When can I start after a sprain?
Is a cushion enough?
Related treatments
Sports Physiotherapy
Injury recovery, performance rehab and return-to-play testing for athletes.
Learn more FootAnkle Sprain
Rolled ankle recovery done properly. Why balance training prevents the next one.
Learn more FootAnkle Instability
An ankle that keeps giving way after old sprains. Balance and strength training usually help more than people expect.
Learn moreReady to feel better?
Book an assessment at our Indirapuram clinic or ask for a home visit. Call +91-9999973681 or send a WhatsApp message and we will confirm your slot.