Improve your balance for the trails

Improve your confidence walking/running on uneven ground and help mitigate against ankle rolling. Strive to make this part of your routine. It’s as easy as standing on 1 leg when brushing your teeth or doing the dishes. 

The key is when it gets easy you need to make it harder (see bullet points) and once you start, keep it up (don't worry if you miss a day or so). Our body’s are amazing at learning movements and can be just as good at forgetting them.  Start with number 1 and then try to include the other two exercises as you progress. 

If you put the time in, the river beds and boulder fields may be more inviting for your ankles. 





  1. Stand on 1 leg (sturdy chair in front if required)

Aim for 5-30 seconds. With several rounds on each side daily. 


  • On a pillow/ towel/wobble board
  • Throw a ball against the wall/with a partner






2.               Heel toe walking. Find an uninterrupted tile/floor line in the kitchen 1–3m, walk forwards and backwards. 

Aim for several repetitions there and back daily. 

  • Feet closer together
  • Close your eyes (clear surroundings)




Ex 3 Ankle clock



3.               Ankle clock: Imagine there is a clock around you.

Standing on 1 leg, try to tap each number of the clock with your non-standing foot and then move it back to centre. Proceed to work your way around the clock. 

Aim for 1-3 rounds of the clock on each leg daily.

  • Increase distance reaching to tap foot 
  • Stand on pillow/wobble board


If you would like personal advice on how to improve your balance or any other physiotherapy needs then please book online ,or email reignitephysio@outlook.com , or phone 02885162462.


 Images courtesy of weekend warrior Sarah Grant, Christchurch. 

By Duncan Grant 

(Reignite Physio, Dunedin)







Disclaimer- Any action you take upon the information you find posted by Reignite Physio is strictly at your own risk. This includes, but is not limited to personal injury from any exercises or the reading or use of any other information causing harm. Reignite Physio does not accept responsibility for medical actions taken by the readers of this article. 










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