Los mejores ejercicios de propiocepcion o propioceptivos de tobillo

Discover the best series of exercises to work on ankle proprioception. Very useful for ankle injuries, such as ankle sprains, ankle fractures, or Achilles tendon ruptures. Okay, so let's begin with the series of ankle proprioceptive exercises. First, do a quick warm-up. Place your foot on the edge of the bed and use the ball of your foot to trace each letter of the alphabet up to Z. This simple exercise will serve as a prelude to working on proprioception. From all the exercises, choose 3 or 4 that suit your level, always maintaining safety, and perform 5 or 6 one-minute sets to complete a 30-minute session. Below, I'll present all the exercises, from easiest to most difficult. 1. Extend your arms upward and balance on your injured leg so that your body forms a T shape. Hold this balance for 30 to 40 seconds, repeating up to 5 times. 2. Stand on one leg, on your injured ankle, near a wall, and do self-passes with a ball. If you're very skilled, you can use two balls. Work this exercise for 5 to 6 minutes in sets of approximately one minute. 3. Return to the T position mentioned above, bounce a ball in front of you with your good hand for 30 to 40 seconds, repeating 5 times. 4. Standing on your injured leg, draw an octagon with cones, stones, or any other material you have. With your opposite leg, touch each one randomly. You can work this exercise for 5 minutes in sets of one minute. 5. Place the cones you used in the previous exercise in a straight line and jump over them, balancing on one leg, switching legs with each jump. Time yourself and work this way for 5 minutes, in sets of 1 minute. Alternate legs with each set. 6. This time, place the cones in a cross shape, and again jump, randomly switching feet to each of the marked quadrants. Next, using the same cone arrangement, always jump with your injured ankle randomly between the marked areas. We will work these last two exercises again for 5 minutes in sets of 1 minute. 7. For exercise 7, place the obstacles to form 3 lines. Balancing on one leg on your injured leg, perform lateral jumps back and forth. Complete a 5-minute workout, breaking them up into sets of one minute. 8. Grab two balance cushions and place three cones in front of you, a short distance apart. While balancing on the cushions, squat down to touch the top of a cone with your right hand. Return to the starting position and repeat, touching all the cones. Repeat the exercise using your opposite hand. If you want to make the exercise more complicated, you can also try the variation I show you on screen (picking up and placing the cones one by one). 9. Again, while balancing on the two cushions, grab a ball and bounce it in front of you while doing squats. 10. Place four or more balance cushions in front of you in a straight line. Walk across them slowly, stopping on each one to work on your balance. 11. To the same setup as above, add three or four cones on each side so that you can pick them up at the same time. 12. Place the same four cushions in a square, and alternate the positions of your feet between the four, as shown on screen. 13. You can complicate the previous exercise by adding a ball toss against a wall. 14. While balancing on one leg on a balance cushion, perform ball tosses, or with a wall, or with another person to increase the difficulty. 15. To continue, you'll need a trampoline. Step onto it and alternate raising your knees, count three times, and stop. 16. Remember the balance we did in the first exercise? Perform the same movement on the trampoline (bringing your knee to your chest as you return to the starting position). 17. Do a quick sprint on your knees. At the signal, jump on one leg onto the trampoline. Ideally, have someone else give you the signal, such as a clap, so that it's random and you can't prepare in advance. If no one can help you, you can set a timer or alarm on your phone. You can organize your session as follows. Of all the exercises, choose 3 or 4 that suit your level, always ensuring safety. Perform 5 or 6 one-minute sets for a 30-minute session, with a 15- or 20-second rest between sets. Train 3 times a week, increasing the difficulty with each session if possible.