The cold and damp are starting to flare up the old nagging pains, that dull toothache pain that grumbles all day and night.

It definitely helps having a hot water bottle and electric blanket for the evenings, to curl up and read or watch movies.

I saw the physio this week, and he tested the ankle to see if we can do more Physio to build up again. And we can, happy days.

When I stand on one leg (injured ankle) I counter this by seriously leaning my upper body to compensate, so strengthening is badly needed. But its not only this ankle that causes my postural instability, the hip also does this, as I’m so weak in the hip too. All the same leg too typically.

So we are doing basics to build all the leg and back muscles up.

Using a sideboard or table to balance, but stand on 1 leg (the injured, weak side)

Proprioception unilateral
Stand on a cushion/pillow with your feet comfortably apart.
Lift one foot and balance yourself on the other leg.
Get back on two feet and repeat. 6 Reps x 3

Hip extension forwards 6 Reps x 3 Proprioception clock
Stand on one leg (injured leg) with your knee flexed about 40 degrees.
Have the opposite leg move forwards, then sideways and backwards (clock) trying to keep your balance on the stance leg.

Unipodal stance, eyes open
Stand in front of a counter or wall if needed to maintain balance.
Lift one leg off the ground so as to stand on the affected leg without loosing your balance. 6 Reps x 3

Single leg stance with eyes closed (haptic light touch)
Stand on one leg on a firm surface.
Close your eyes and maintain your upright posture.
Slightly touch a table or counter with your finger for balance. 6 Reps x 3

Proprioception SLS, eyes shut
Stand in front of a counter or wall if needed to maintain balance.
Lift one leg off the ground so as to stand on the affected leg without loosing your balance.
When in balance, close your eyes.
Use the counter if needed. 6 Reps x 3

I know they seem simple but a good foundation will ultimately help the hip, and back and knee with loading the ankle correctly.