Single-Leg Balance

Single-Leg Balance

Purpose: Improve ankle/hip stability and proprioception for safer walking, stairs, and sport readiness.

Equipment: Stable surface; chair/counter nearby for safety.

How to do it:
1) Stand near support. Shift weight onto one leg.
2) Lift the other foot slightly off the ground.
3) Keep pelvis level and knee aligned over the toes.
4) Hold for the prescribed time; repeat.

Ways to make it easier:
- Light fingertip support on a counter.
- Balance on a firm surface before trying softer surfaces.

Ways to progress (when safe and cleared):
- Turn your head side-to-side.
- Close your eyes (only if safe).
- Stand on a foam pad.

Dosage: 3 sets of 30 reps (or seconds/holds if that is how your therapist prescribed it). Rest 30–60 seconds between sets.

Comfort and safety:
Move slowly and stay in a comfortable range. A mild stretch or light muscle fatigue is okay; sharp pain is not.
Stop and contact your care team if you notice increasing swelling, redness, warmth, drainage, fever, or new/worsening numbness/tingling.
Follow any post-op precautions, lifting limits, and motion restrictions given by your surgeon or therapist.