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Can You Balance on One Leg?

Last updated on April 26, 2020 By Dan Baumstark, MSPT, CHT 5 Comments

Take your shoes and socks off. Stand on a flat surface and try to balance on one leg with the stance knee slightly unlocked. Can you do this ON EACH LEG for ten seconds without losing your balance or having to use your other foot to touch the floor? If you cannot, you need to work on it.

One in three people over the age of sixty-five will fall each year. This is of enormous consequence if you consider orthopedic injuries, rehabilitation, and time lost from work and productive activities. Balance is a key issue that adults will commonly leave out of structured exercise routines. This is a huge mistake.

bosu for balance stabilization

Standing on a BOSU Balance Trainer

The muscles of the foot and ankle are especially crucial in maintaining healthy balance. When our balance is perturbed, the muscles surrounding our foot and ankle are the first line of defense in maintaining our upright position. Wearing shoes can cause weakness in the foot muscles: shoes take over the job of the foot muscles by stabilizing the foot like a corset. If deemed appropriate by your doctor, try the following progression of exercise. You should notice an increase in your ability to balance.

1. Practice single leg balance (with shoes off) on a flat surface as described above. Try to get yourself to the point where you feel a good amount of fatigue in the ankle and foot. This may take anywhere from ten seconds to a minute or more. If you cannot maintain balance on one foot, use the other foot to touch the floor and momentarily steadily yourself. The goal is to spend as much time on one foot as possible until fatigue sets in.

2. Once you can balance without problems for thirty seconds, you may try to make the exercise more challenging by trying the same single leg balance exercise on a pillow or couch cushion. Follow the same rules.

3. The ultimate balance challenge will come from standing on a “BOSU” apparatus (above picture). Most gyms will have this piece of equipment: they can also be purchased for around 120 dollars online or at a sporting goods store. We have our patients stand with the balancing leg on the “center of the bulls-eye.”

Below is a video of our simple single leg balancing exercise. Make sure that you are totally free of distractions during these exercises!

Image credit: Product photo from BOSU.

Filed Under: Exercise & Fitness, Featured Tagged With: Ankle & Foot, Leg



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About Dan Baumstark, MSPT, CHT

Dan is a licensed Physical Therapist in the District of Columbia, license #PT2916. He has a Masters of Science degree in Physical Therapy from Washington University in St. Louis, MO. Dan specializes in sports medicine & upper extremity rehabilitation. He is a Certified Hand Therapist, certified by the American Society of Hand Therapists (initial certification date 11/6/2004, certification #1041100023). Dan has extensive continuing education in manual therapy from the Michigan State University School of Osteopathic Medicine.
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Discussion

  1. Kevin Sean Hodgkinson says

    November 4, 2019 at 7:41 pm

    So about 2 weeks ago I rolled my ankle really bad I was wondering if its possible that I fractured my ankle because there is bruising just swelling near the main ankle bone. I am able to balance on the injured foot. When I bend my ankle inward I feel a sharp pain to my ankle. I think it is just sprained bad but I wanted to make sure before I go see a podiatrist.

    Reply
    • Dan Baumstark, MSPT, CHT says

      November 6, 2019 at 1:14 pm

      It can be tricky to determine if there has been a fracture, but if there is significant bruising I would see an ortho or podiatrist to get an x-ray.

      Reply
      • Romina Llanes says

        April 27, 2020 at 2:22 am

        Hi please help🙏🏻Me
        I had a twisted my ankle in January I didn’t go to the doctor until 3 weeks after it happened and the doctor told me to take some ibuprofen and to put ice basically I was wearing a boot when I when to see him and he thought I was exaggerating because he touch me and I couldn’t feel any pain the true is I have a very high tolerance to pain is been 4 months now and i have not been able to run again or walk for longer a period of time like I used to I feel
        Like my step has change at first I though I was doing it to protect my ankle but as much I try it I can’t do it the right way anymore and it feel like a pulling on my feet arch when I do it more Than 7000 steps covid 19 kind of got me lock down and I can’t go to doctor now 😭

        Reply
        • Dan Baumstark, MSPT, CHT says

          April 27, 2020 at 9:17 am

          I would guess that the ankle is stiff from the initial sprain. I would make an appointment to see a physical therapist. There are things that you can do to get the mobility back but it does depend on what the PT sees and feels.

          Reply
        • Dan Baumstark, MSPT, CHT says

          March 18, 2021 at 9:54 am

          This sounds like a case where seeing a PT would be beneficial. The joints of the ankle are probably stiff from the sprain and needs to be moved again. PT’s can be quite good at this type of work.

          Reply

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DISCLAIMER: The information on this site is for Educational Purposes Only and is not designed to diagnose, treat, mitigate, prevent or cure any health conditions. The U.S. Food and Drug Administration has not evaluated statements about these health topics or any suggested product compositions. Answers to questions submitted are merely the opinion of the physical therapist and should not be taken as a prescribed course of action. Any advice given by the therapist must be cleared with the treating physician involved in direct patient care. The person posing the question absolves the responder of any liability in regards to opinions given. PhysioDC insists that all patients receive approval from a prescribing physician prior to starting a structured exercise program involving any of the exercises included on this site. PhysioDC.com is a participant in the Amazon Services LLC Associates Program, an affiliate advertising program designed to provide a means for sites to earn advertising fees by advertising and linking to Amazon.com; proceeds from product sales help cover the operational & maintenance costs for the site.