PlayLonger Lab — Learn from the pros. Build your own comeback.

Single-Leg Balance

Beginner · No equipment · Target: peroneals, calf, ankle stabilisers

How to do it

  1. Stand on one leg on a firm surface, arms relaxed.
  2. Keep the standing knee soft (slightly bent) and the hip level.
  3. Hold steady, eyes forward, for 30–60 seconds.
  4. Progress: eyes closed, or on a folded towel / soft surface.
  5. Switch legs and repeat.

Dosage: 3 × 30–60 s per leg

Stop if…

  • Sharp pain in the ankle or knee
  • The ankle repeatedly gives way
  • Pain keeps you awake at night or worsens over days.

Claims & evidence

  • In athletic populations, balance training reduced ankle sprain incidence by about 46% compared with control (moderate-certainty meta-analysis).

    Evidence-based

    Sources: [pmid-30038824]

Sources

  1. The Effect of Bracing and Balance Training on Ankle Sprain Incidence Among Athletes: A Systematic Review with Meta-Analysis — International Journal of Sports Physical Therapy · Study · 2018-01-01 · accessed 2026-10-28

Related conditions

Alternatives