There can be many causes for balance difficulties; this article will take a brief look at the role the ankle plays in balance.

When thinking of balance and stability, many think of the leg and its role. No doubt the legs are important, but often overlooked is the role of the ankle. The ankle is the body’s primary base of support and first line of defense against falls. It provides sensory feedback to help keep the body’s center of gravity over our feet. The ankle joint and soft tissues are loaded with sensory receptors that help us to know where we are in space. They track the position and movement of the foot and provide feedback to the brain, which fires back correction signals to help keep us upright. The ankle helps to correct minor imbalances and acts as a shock absorber when our feet hit the ground. It is constantly working to react to uneven surfaces, shifts in movement, and gravity.

Ankle mobility and balance are dependent on one another; when the ankle lacks flexibility and mobility, the brain has difficulty determining where we are in space, thus creating instability and a lack of balance.

There is a simple method to check your ankle mobility. Place a ruler 5” from the wall. Kneeling barefoot on one knee, place your front big toe at the end of the ruler (so you are 5” away from the wall). Keeping the foot flat, drive your knee forward to try to touch the wall. If you cannot, that indicates there is limited ankle mobility.

There are some simple drills you can do at home to increase ankle mobility. Ankle circles are great. I find these best to do while sitting in a chair with the ankle you are working on crossed over the opposite knee. This helps keep your leg still so the movement comes from the ankle.

Drawing the alphabet with your foot is also another great drill you can do at home. Sit in a chair, extend the leg and trace out each letter of the alphabet with your foot. This gets the ankle moving in a variety of directions.

Manual therapy and stretching combined with ankle drills is often very helpful in regaining full range of motion and mobility. Try the drills above and see if they work for you. If you need more advanced help, reach out to your professionals.

Balance is a function of many different aspects. The ankle is one of those — a very important yet often overlooked aspect. Balance helps with coordination, agility, reducing falls and injury, and maintaining independence. A few minutes a day of balance drills can make a world of difference.

If you are interested in individualized balance help, reach out to Brandon Stretch and Neuromuscular Therapy.