So, you’ve rolled your ankle (or you don’t want to) and you want to somehow stop that from happening again. Speaking with a Physio, they recommended that the best recovery and the best prevention is to use your ankle and encourage mobility and balance.

For mobility, you just need to use your ankle. Go for walks, do body weight squats, and go on your toes, etc.

For balance, for example, it’s stand on one leg and then do mobility movements. A single leg squat on one leg is harder than two and forces your muscles to compensate (balance). And the best approach for balance, is to make the ground unstable; enter the BOSU Balance Pods.

What are BOSU Balance Pods?

  • Mounds of pliable grippy latex
  • Can be pumped up (air pump not included)
  • Two in the box
  • You can order in two different sizes (I’d recommend the larger of the two)
  • Come with a QR link leaflet to manuals, workouts, and wall charts

What do the BOSU Balance Pods do?

They make whatever limb you have connected to them (a foot, a knee, a palm, etc.) unstable. This instability requires that your muscles work harder, and potentially in new ways, to maintain balance. The outcome is that they should improve your balance, your strength, your robustness, and potentially reduce impact on your body (they are quite soft).

How do you use a BOSU Balance Pod for a sprained ankle?

To give some context, I sprained my ankle on a Saturday. I rested (RICEd) for the week and then met with the Physio on the Friday (6-days) after. I then immediately started doing single leg squats and mobility drills for a few mins every few hours. But only because, as a) I had no pain, b) bruising and swelling was considerably reduced, and c) when I attempted the mobility drills I felt no pain.

The BOSU arrived on the Sunday, and then I’ve simply switched from doing mobility drills on the ground to doing them on the balance ball(s).

I say the above because rest and recovery comes first, and then an active recovery for your ankle.

So, how do you use them?

  • Make sure it’s pumped up (you should actively experiment with different pressures)
  • Try and stand on the BOSU with one foot
  • You can? Great! Now add some progression
    • Try and stand on one foot for thirty seconds, or
    • Rotate your ankle a little in either direction, or
    • Go on your toes, then
    • Do any of these but for longer
  • If you can’t do one of the above, then rest, and try again
  • You will get better, more balanced, and more capable, but it may not happen immediately

If you experience any pain, then stop. Don’t push it.

Here’s BOSU’s take on what the pods are and how they can be used (beyond ankle sprains).

How long does it take to improve your balance?

I noticed a difference within days, you may too. But, as ever, the more frequently you do it (with appropriate rest and recovery) the better you will become. And preventative maintenance is better than a cure. So have these BOSU Balance Pods accessible at home or in the office, and every time you have a drink break, spend a minute or two improving your balance. Your ankles, knees, hips, and body, will thank you.

Hope this helps.