I often recommend a wobble cushion for lower leg injuries and thought I would share a little more information on their use. They have a number of functions including helping to improve ankle range of movement and control; strengthening of the soft tissues of the ankle joint and improving proprioception and balance.
I have been recovering from an ankle injury that involved a stress fracture and a visit to the foot specialist surgeon. Years of not rehabbing ankle sprains properly have meant that, ideally, the ligaments now need surgically tightening. But that would mean less running so I am on a programme of hardcore lower leg strengthening instead. There has been, and continues to be, resistance band work, unstable squats/lunges etc. and, of course, the wobble cushion. I have progressed to 15 seconds of standing on one with my eyes closed – harder than it sounds – just try standing on a stable surface with your eyes closed! I am also practising one-legged squats and catching a ball on the cushion too, thus improving hand eye coordination and using glutes and core as stabilising forces.
I tend to refer people for wobble cushions when they have recovered from an ankle sprain and need to further strengthen and improve the joint. Ideally they will have followed a bespoke rehabilitation programme as rehab depends on the assessment outcome of the initial injury. Once the ligaments have recovered from the initial trauma the wobble cushion comes into play.. Essentially, it is not for beginner’s strengthening level as there is much valuable free-standing work that can be done before building up to a wobble cushion.
If you would like help with and ankle injury or ankle strengthening, or would like to try out a wobble cushion, do get in touch. And no I don’t have shares in them!