Ankle Strengthening Exercises & Stretches:
How to Walk with a Cane Correctly:
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Doctor Jo is a licensed Physical Therapist and Doctor of Physical Therapy.
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Weak ankles can cause poor balance among other things. These great balance exercises can help get your ankles and fine motor muscles stronger.
Start with progression by holding on with two hands. When that gets easy, go to one hand, then some fingers, and then eventually not hold on at all. The first exercise is putting your feet as close together as you can. This is called the Romberg stance. If that is easy, try closing your eyes. If that is easy, move your head from side to side, and up and down. Then combine them together with head movements and eyes closed.
The next balance exercise is called tandem stance. This is with one foot directly in front of the other like you are standing on a tight rope. Follow the same progression as above. Make sure to switch your feet. If all of these become easy, you can try standing on one foot and doing the same progression. For higher level exercises, you can try it with an uneven surface. Try standing on a pillow or a foam cushion and go through all the exercises above.
Improve Your Balance with Simple Exercises:
DISCLAIMER: This video and any related comments are not medical advice. Doctor Jo is a licensed Physical Therapist and Doctor of Physical Therapy; however, she is not YOUR Physical Therapist and can’t possibly diagnose you through the Internet. So don’t use this information to avoid going to your own healthcare professional or to replace the advice they have given you. This information is only intended to show you the correct technique for physical therapy exercises and should not be used to self-diagnose or self-treat any medical condition. If you are not properly diagnosed, this information won’t help, and it could make things worse. So seriously, check with your healthcare professional before doing these techniques. If you experience any pain or difficulty while doing these exercises, stop immediately and see your healthcare professional.