Ankle Sprain Recovery: Test Your Balance and Identify Weaknesses

Sprained ankles of all kinds are very common, and it happens to everyone who is active. In my patient work several clients have asked how to effectively rehabilitate their ankles. I stumbled upon a very interesting test that can also be used for training if you have an ankle or knee injury in the background: the Star Excursion Balance Test.

This is a clinical test used to evaluate balance and control during movement and lower extremity function. The test is performed by standing on one leg and attempting to reach a distant target with the other leg while keeping the first leg stationary. This test measures the strength, endurance and mobility of the lower extremity muscles, while providing information about the patient's balance and risk of injury. The test consists of eight different directions of movement, which assess the function of different muscles and better prepare them for dynamic situations such as movement and sports. The Star Excursion Balance Test has been shown to have good reliability and validity in many populations, and it's a useful tool for evaluating balance and lower extremity function in both athletes and non-athletes.

So what do we need to do? Tape the floor and create a star pattern like this. When you have made the star, consider the direction of movement a bit - whenever you move from the supporting foot towards the body's centerline, you will find number three, and whenever you move outside the body's centerline, you will find the larger numbers.

Start the test by placing the asymptomatic foot in the center, then push with the other foot in each direction, trying to extend the foot as far as possible without putting weight on the reaching foot. Then repeat the same pattern with the symptomatic foot. How does the mobility of the symptomatic foot differ from the asymptomatic foot? Clinically significant asymmetry is 4 cm, so if you fall far behind in the range of motion on one foot, you know which area to focus your training on. Find those bottlenecks and start training. ---