Balance & Proprioception Drills
Sharpens balance and joint awareness.
What it helps
Sharpens your sense of where your joints are in space — the control that keeps you steady and prevents missteps.
How to do it
- Step onto a wobble board with your feet either side of the centre, near a counter you can reach.
- Bring the board level and hold it there - the work is in the small corrections.
- Then tip it slowly side to side, and forward and back, under control.
- Step off and rest before repeating.
Tips
- A wobble board tips under you; a balance pad only gives. That is what makes this the harder of the two, and it is worth being steady on the pad first.
- Keep something solid within reach the whole time.
- Small, slow corrections teach more than big ones.
Commonly done a few times a week.
Where this appears in recovery
Balance & Proprioception Drills is part of 54 recovery programs, most often at the return to running (months 5–9), advanced recovery (months 3–6) and return to activity (weeks 6–12) stages, among others. Each program shows how it fits alongside the other movements:
- ACL Revision Reconstruction exercise guide
- Tarsal Tunnel Release exercise guide
- Distal Fibula Fracture ORIF exercise guide
- Knee Arthroscopy with Partial Meniscectomy exercise guide
- Achilles Tendon Lengthening exercise guide
- Lapidus Bunionectomy exercise guide
- PCL Reconstruction exercise guide
- Achilles Tendon Repair exercise guide
- Subtalar Fusion exercise guide
- Revision Total Knee Arthroplasty (One Component) exercise guide
- First MTP Fusion (Hallux Rigidus) exercise guide
- Fasciotomy (Compartment Syndrome) exercise guide
- …and 42 more
All exercise guides · Condition guides · Recovery education
These are general exercise guides, not a personal prescription. The repetitions and frequency shown are what's commonly used — your own surgeon or therapist may advise something different, and their guidance comes first.