Proprioception Exercises

Indications: who needs Proprioception?

Proprioception is the perception or awareness of the position and movement of the body. The foot and ankle joints are examples of the more common sites of poor proprioception following an ankle sprain. Proprioceptive ability is often lost or diminished following an injury or surgery. Proprioception needs to be re-learned to maximize recovery after an injury or surgery in order for a joint to return completely to or near its pre-injury level.

A post-injury or surgery rehabilitation program should include proprioception exercises. Otherwise, a re-injury is more likely due to slow reaction time.

Any patient that has suffered a significant ankle or hindfoot injury (ex. Ankle sprain, ankle fracture, etc.), or has undergone ankle or foot surgery, should perform some proprioceptive exercises in order to optimize their recovery.

How to begin a Proprioception Program

Perform a graduated program that works to improve proprioception until both the right and left sides have equal ability (assuming one side is uninjured). Consider the following guidelines:

Do exercises daily
Do exercises for 30 seconds and repeat for 5-10 repetitions
Gradually progress the complexity of the following exercises:

Phase I

Stand on one foot on a flat surface with your eyes open (30 seconds)
Use a mirror if needed to improve your awareness
Lightly touch a wall or flat surface to improve your balance initially

Phase II

Stand on one foot on a flat surface with your eyes closed (30 seconds).
Have something available to grab if you lose your balance.

Phase III

Stand on one foot on a flat surface with your eyes closed and move your head from side to side (30 seconds).
Have something available to grab if you lose your balance.

Phase IV

Stand on one foot on a soft surface (ex. a pillow or bed) with your eyes closed, and move your head from side to side (30 seconds).
Have something available to grab if you lose your balance.

Edited June 6, 2019

mf/ 9.4.18