Single leg balance in dorsiflexion

This is an instructional video to correctly demonstrate Single leg balance in dorsiflexion

The content in this video is provided for general information purposes only and is not meant to replace a physiotherapy or medical consultation.

Step by Step

  1. This exercise helps your balance, stability and proprioception.
  2. Like any exercise this should be pain free or shouldn’t increase existing pain levels, during, after and the next day.
  3. Simply stand on one leg and then bend you knee allowing your knee to move slightly forwards. This makes your ankle go into a dorsiflexed position. The key it to now maintain this position.
  4. Do each leg for 1 minute and repeat this twice per day
  5. Once you get to the point where you can do a whole minute without touching down with your other foot then you need to make it harder.
  6. Firstly start to look around while doing it, next throw and catch an object, then throw it with some rotation, then try doing it with your eyes shut
  7. You can also progress the surface that you are on and you can do this progressively by firstly doing this on a trampet, then a BOSU, then a rocker board, then a wobble board, then a stability cushion.

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Online Physiotherapy

Put simply this is Physio done via either telephone or video over the internet. Skype and facetime are examples of this.

Contrary to popular belief online physiotherapy can be very effective and it can help the same injuries that face to face physio can help. I have helped many people with injuries such as disc prolapses, tennis elbow, neck pain and much more).