Four Advancing Levels of BOSU Ball Ankle Exercises

BOSU ball training enhances joint stability and increases proprioception, which is the body’s awareness of its location in nature. Improving lower leg strength, flexibility, stability and proprioception helps decrease the risk of acquiring a lateral ankle sprain, high ankle sprain, peroneal tendinopathy and calf muscle strains. BOSU ball balancing, lunges and squats develop strength and stability in the ankle and lower leg and can be a key ingredient in rehabilitation of a lateral ankle sprains, high ankle sprain, Achilles tendinopathy. tarsal tunnel syndrome and plantar fasciitis. Combine BOSU ball ankle exercises will ankle strengthening exercises and calf stretches to prevent and rehab ankle injuries.

BOSU Ankle Range of Motion – Seated

Sit in good posture on a sturdy structure. BOSU Ball round side up.

Bilateral feet on BOSU Ball. Knees flexed about ninety degrees. Ankles neutral. Knees and feet in line.

Slowly plantar flex ankles through a symptom-free range of motion. Then slowly dorsiflex ankles through a symptom-free range of motion. Can perform same motions bilaterally or opposing motions.

Perform desired number of repetitions then perform inversion and eversion followed by circular motions.

Advanced: Repeat identical procedure with flat side of BOSU Ball facing up.

BOSU Ankle Range of Motion – Standing Bilateral

Round side of ball facing up. Stand with bilateral feet on BOSU Ball in good posture.

Hold a sturdy structure for support. Establish balance on ball.

Slowly plantar flexion ankles through a symptom-free range of motion. Then slowly dorsiflex ankles through a symptom-free range of motion. Can perform same motions bilaterally or opposing motions.

Perform desired number of repetitions then perform inversion and eversion.

Use a variety of arm positions.

Advanced: Repeat entire procedure without holding a sturdy structure for support.

Further Advanced: Repeat entire procedure with flat side of ball facing up.

BOSU Ankle Range of Motion – Standing Unilateral

Round side of ball facing up. Stand with one foot on BOSU Ball in good posture. Hold a sturdy structure for support. Establish balance on ball.

Slowly plantar flex ankle through a symptom-free range of motion. Then slowly dorsiflex ankle through a symptom-free range of motion.

Perform desired number of reps then perform inversion and eversion.

Repeat with opposite leg.

Use a variety of arm positions and hip positions of non-working leg.

Advanced: Repeat entire procedure without holding a sturdy structure for support.

Further Advanced: Repeat entire procedure with flat side of ball facing up.

BOSU Ball Squats

Round side of ball facing up. Stand with bilateral feet on BOSU Ball in good posture. Establish balance on ball.

Place hands on hips or flex bilateral shoulders ninety degrees.

Keep spine straight. Hold neck in line with spine. Look straight forward. Keep knees and feet in line.

Inhale and slowly squat down as if sitting in a chair behind you.

Exhale and return to starting position.

Move slowly and control the concentric and eccentric phases of motion.

Build to fifteen repetitions.

Advanced: Perform with flat side facing up.

Utilize the BOSU ball to improve proprioception while helping to prevent and rehabilitate lower leg conditions such as lateral ankle sprain, high ankle sprain, tarsal tunnel syndrome, Achilles tendinopathy, peroneal tendinopathy, calf muscle strain and plantar fasciitis. Perform all exercises through a symptom free range of motion. Never execute an exercise that elicits or intensifies symptoms. If an exercise elicits or intensifies symptoms, stop immediately and find a viable substitute. Increase intensity in small, gradual, calculated increments.

Disclaimer: Viewing this video does not take the place of seeing a medical professional, receiving proper training in the medical profession or working with a fitness professional. Please visit a medical professional for evaluation, diagnosis and treatment. Please work with a fitness professional to learn proper exercise technique and to develop a proper training program. Never perform an exercise that elicits or intensifies symptoms. If an exercise elicits or intensifies symptoms, stop immediately and use a viable substitute. Please receive proper medical training before attempting these medical procedures.

Dr Donald A Ozello DC of Championship Chiropractic in Las Vegas, NV

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