Revorehab - Vol. 1 - Balance

Authored by Daniel Webster.

This is a simple and reliable test to compare left and right sides for ankle flexibility, core and lower limb control as well as single leg strength

It can be used as a return to sport test or as part of a single leg balance/ proprioception program.

How to do the exercise:

· Place hands on hips

· Bring one foot forward as far as possible, tap the ground without losing balance and return to the starting position

· The athlete then reaches 45 degrees in a posterolateral direction and completes the same toe tap then returns to the starting position

· They then reach 45 degrees in a posteromedical direction (bowling pose) and return to the start

· Compare the distances of left and right in each direction

· As an exercise athletes can complete 3-5 reps on one foot, then complete on the other side

Make sure each direction is symmetrical to reduce your risk of future injury and a safe return to sport!

Check out an earlier blog from Dan on the importance of ankle mobility here.

 

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