Exercise Progressions for Proprioceptive Training

Exercise Progressions for Proprioceptive Training

Proprioceptive training programs can help to prevent injuries of the ankle, knee and hip. Here are a series of exercise progressions that can help to improve balance and stability of these areas. Click on the images to watch the videos or to share them on social media. These exercises are part of our exclusive content from our valued partner Kevin Wilk, DPT.

 

Unilateral Flexed Knee Balance Pad Drill

Start: Begin standing on a balance pad with one leg, while the knee of the opposite leg is bent slightly to about 45 degrees.

Movement: Simultaneously raise the foot completely off the floor while you slightly bend the involved knee to 45 degrees and balance on one leg. Raise arms in front like you are ready to catch a ball. Hold and repeat for prescribed sets and reps.

Progression #1: Unilateral Flexed Knee Balance Pad Medicine Ball Drill

Start: Begin standing on a balance pad with one leg, while the knee of the opposite leg is bent slightly to about 45 degrees. Grasp a medicine ball in both hands.

Movement: While keeping you balance on one leg, slowly raise the ball above your head. Lower back to start position. Repeat for prescribed sets and reps.

Progression #2: Unilateral Flexed Knee Balance Pad Ball Catch Drill

Start: Begin standing on a balance pad with one leg, while the knee of the opposite leg is bent slightly to about 45 degrees.

Movement: Simultaneously raise the foot completely off the floor while you slightly bend the involved knee to 45 degrees and balance on the one leg. While holding this position practice catching a ball, either by bouncing it against a wall or having a partner toss it to you. Repeat for prescribed sets and reps.

Find these exercises in your WebExercises library using ‘Kevin’ in the keyword search to share with your patients as part of their exercise prescription.

 

Ask your ELIVATE Account Manager about your special WebExercise pricing.

 

“I was so tired of making copies of exercise sheets that were often hard to read, let alone be understood by our patients! Now we send them videos that show exactly what has to be done. It has made such a difference for me, my team, and my patients!”

Kevin Wilk, DPT


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