Are Balance Exercises a Waste of Time for Ankle Stability?
Balance training is often associated with ankle stability, leading many athletes to use BOSU balls, wobble boards, and foam pads as a primary method to strengthen their ankles. But how effective are these tools in truly improving ankle function? While some unstable surface training can be beneficial, it’s essential to understand the science behind proprioception and motor control to maximize your training efforts.
Understanding Surface Types in Ankle Stability Training
Dr. Kevin Le, DPT, a sports physical therapist in Tigard, Oregon, explains that not all unstable surfaces are created equal. “BOSU balls and foam pads create a soft, mushy unstable surface that down-regulates proprioception and forces the brain to rely more on visual and vestibular systems for balance. In contrast, a wobble board is a firm but unstable surface, which more closely mimics real-world conditions like uneven trails, dirt, and grass.”
This distinction is crucial because, as Dr. Le notes, “If the goal is ankle proprioception, then standing on a BOSU ball isn’t the best choice. However, wobble boards can be valuable because they promote joint awareness in dynamic environments rather than just creating artificial instability.”
Watch this video to see how Dr. Kevin Le, DPT is preparing to make a run at Ironman world championships:
What Actually Works for Ankle Stability?
Instead of relying solely on unstable surface training, sports physical therapists in Tigard, Oregon, recommend a more comprehensive approach. Dr. Le and Dr. Dustin Zink, DPT, emphasize that dynamic movement and strength training should be the foundation of any ankle stability program.
“The research shows that incorporating plyometrics and other high-speed movements provides more benefit for balance and stability than just standing on an unstable surface,” explains Dr. Zink. With that in mind, here are some evidence-based strategies to improve ankle resilience:
✅ Restore Mobility – Ensuring proper ankle dorsiflexion and joint mobility is key before focusing on stability. Restricted movement patterns increase injury risk.
✅ Single-Leg Strength Exercises – Movements like single-leg RDLs, step-downs, and split squats challenge the ankle, knee, and hip together, improving functional stability.
✅ Calf Strengthening Over Toe Flexor Work – “Many people mistakenly focus on toe flexor strength, but the calves are the true power generators for ankle function,” says Dr. Le. “Stronger calves lead to better force absorption and stability.”
✅ Gradual Return to Sport – Whether coming back from an ankle injury or looking to prevent one, progressive exposure to sport-specific movements is key. This means incorporating cutting, jumping, and landing drills at increasing intensities.
Listen to Dr. Dustin Zink, DPT & APEX PWR CEO on this sports injury interview:
When Do Unstable Surfaces Have Value?
While balance training alone isn’t enough for bulletproof ankles, it isn’t entirely useless. Unstable surfaces can be beneficial in specific scenarios, such as post-injury rehab and core stability training.
“You’ll probably get a more robust ankle using a wobble board or BOSU ball than doing nothing,” says Dr. Le. “Variety is good, and these tools can be used strategically, but they shouldn’t replace fundamental strength work.”
For example, unstable surfaces may be useful when transitioning an athlete back to sport, provided they are combined with strength, mobility, and dynamic movement training. However, Dr. Le cautions against using BOSU balls simply to “make an exercise harder,” as the instability reduces maximal strength potential rather than enhancing it.
Train Smarter for Stronger Ankles
If your goal is ankle strength and resilience, the key is to train intentionally and progressively. Rather than relying on trendy balance drills, focus on proven methods like single-leg strength training, plyometrics, and calf development.
At APEX PWR, our sports physical therapists in Tigard, Oregon, specialize in injury prevention, rehabilitation, and performance training. Whether you’re recovering from an ankle sprain or looking to enhance your athletic performance, our expert physical therapy team can design a customized program to help you stay strong and injury-free.
➡️ Book a consultation today to learn more about our Physical Therapy services. Click here to get started!
For more expert insights on injury prevention and performance, visit our Physical Therapy page or explore our full range of APEX PWR services.
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