Improving your balance and stability following a sprain or strain of the lower limb


– Hi everybody, Alyza here
from Wellness Embodied. Today I’m going to wrap up our
week on sprains and strains, by showing you a few
quick and easy exercises that you can do, if you have
received a sprain or a strain in your lower limb. So, the first one I’m
going to talk about is single leg balance. So, for most athletes
or people returning from a sprain or a strain. Their balance on one
leg will be poor. So the easiest way
to practice this, is simply standing on one leg. Any time throughout the day. For my clients I
suggest doing it whenever you brush your teeth, because it’s two
minutes, twice a day, easy to remember, and it’s while you’re
doing a functional task. So it incorporates into
your daily lifestyle. From there, to make
it a bit harder, we like to close your eyes. And reduce your vision. So that then you can’t
see your surroundings and you have to rely more on
the ligaments in your ankle, and in your knee and in your hip for stability to tell you
where your joint is in space. So we just close your eyes, and you simply
stand on your foot, for as long as possible. As you can see, mine needs
a little bit of work. So, the next stage of
progression from there, is to change the surface
on which you’re standing. So you can do this
by grabbing a towel. Like this one here. Folding it up. So this is nice and soft. And making that your
point to stand on, so this is not a hard surface. So it makes it harder for
you to keep your balance. Other things that you can
use are also a pillow. Or a trampoline anything that you’ve got
laying around the house. Finally, we like to progress
into some stability, through functional
and dynamic tasks that make it a little
bit more demanding. So the easiest example of this, is simply hopping on one leg. Once you get good at this, go backwards and forwards. Side to side. And then around to the point. So there you have it, there
are just some easy ways that you can improve your
balance and stability when you’re rehabbing yourself following a sprain or a strain.

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