A wobble board is a circular or square platform with a rounded protrusion on the bottom. Because you are off balance while using the board, you have a better awareness of your position in space when you do daily activities. This is called proprioception. By doing wobble board ankle exercises, you will strengthen the smaller muscles in the feet and lower legs which help stabilize the ankle joints. This will improve sports performance and reduce your chances of turning an ankle.
Wobble Board Stand
The wobble board stand is performed on both feet. After placing one hand on a table or counter for balance, carefully place your right foot on the board and pin the board to the ground. Once you feel you have complete balance and control, carefully lift your left foot off the floor and place it on the board approximately hip-width away. Shift your body weight laterally to lift the board, slowly take your hand off the counter and balance until your muscles feel fatigued. The goal is to keep the edges of the board from touching the floor.
Single-Foot Balances
A single-foot balance is a progression of the wobble board stand. Place your right foot on the center of the board, carefully lift your left foot off the floor and hold for a full second. Slowly lower your left foot back down and repeat. Every time you come up on the board, hold for a longer time frame until you feel comfortable balancing on one foot. Once you can easily balance, hold the position until your foot muscles are fatigued and repeat the same process with your left foot.
When balancing, raise your arms out to your sides and move your airborne leg any direction that will help you maintain balance.
Side to Sides
Side to sides are progressions of the standing balance exercises. To do these, stand on the board with both feet and slowly lower the board down to your right side then your left side. When doing this, go as far as possible without letting the edges touch the floor. After doing a set of reps, rock the board forward and backward. Once you've completed a set of reps, repeat both exercises while standing on one foot. Always perform these next to a counter or wall in case you lose your balance.
Circles
Circles are progressions of the back and forth exercises. To do these, place your feet hip-width apart on the board and bend your knees slightly. Slowly lower the board to your right side, then forward, then to your left, then behind you. Do this in one smooth motion and continue to move it without stopping. After doing a set of circles, either rest and repeat going the other direction or just go in the other direction immediately. Once you feel comfortable doing these on two feet, perform them with one foot. The key with both of these exercises is to get the edges as close to the floor as possible without letting them touch.
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