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Chronic Ankle Sprains: Improve Stability With the Star Balance Exercise
If you have experienced multiple ankle sprains or regularly feel like your ankle is unstable, rehabilitation should focus on more than just reducing pain. Recurrent ankle injuries can sometimes leave the muscles, ligaments and balance systems around the joint less effective at providing stability, increasing the likelihood of future sprains.
One of the most effective ways to improve ankle stability is through balance and proprioception training. Proprioception refers to your body’s ability to sense where a joint is positioned and react quickly to changes in movement. After an ankle sprain, this system can become impaired, making it easier to roll the ankle again during sport, exercise or even everyday activities.
A commonly prescribed rehabilitation exercise is the Star Balance (or Star Excursion) exercise. This movement challenges the muscles around the ankle to work together to maintain balance and control.
To perform the exercise:
- Stand on the affected leg.
- Reach the opposite foot forwards and lightly tap the ground.
- Return to the starting position.
- Reach sideways, backwards and across the body, tapping the ground each time.
- Maintain balance throughout the movement.
As you perform the exercise, it is normal to notice some wobbling through the standing leg. This is a sign that the stabilising muscles around the ankle are working to keep you upright and improve joint control.
Benefits of the Star Balance exercise may include:
- Improved ankle stability
- Better balance and coordination
- Increased proprioception
- Reduced risk of recurrent ankle sprains
- Improved confidence during sport and physical activity
- Enhanced lower limb control
Balance exercises are an important part of ankle rehabilitation and are often progressed alongside strengthening, mobility and return-to-sport training.
At Spine & Sports Physiotherapy, our Physiotherapists and Exercise Physiologists can assess ankle instability, identify factors contributing to recurrent sprains and develop a personalised rehabilitation program to help improve strength, balance and long-term ankle health.