Balance is governed by three systems working together: the sense of position in the feet and joints (proprioception), the balance organ in the inner ear and vision. All three deteriorate with sitting still, after an injury and with age, but all three are retrained quickly: a few minutes of single-leg standing a day gives a measurable difference in a few weeks. Balance training is the best documented measure for preventing a new sprain after an ankle injury, reduces injury risk in runners and is what, together with leg strength, prevents falls in older people. Here are eight exercises in three levels, how often to do them, how to make them harder without falling, and where cupping of the calves and feet comes in.
Before you start: safety
Always stand near something sturdy to hold on to (a wall, the kitchen counter, a chair back) and train barefoot or in grip socks on a flat floor. See a doctor instead of training if the balance problems came suddenly, if you have dizziness with visual disturbance, difficulty speaking, numbness or severe headache (emergency), if you have fallen and hit your head, if you have dizziness coming in attacks with nausea, or if you have recently fainted. After a sprain: start balance training when you can bear weight on the foot without severe pain, usually within a week, see Sprained ankle. If you are unsure of your balance or over 65 with a fear of falling, start at level 1 with both hands supported and ideally let a physiotherapist set the level.
Level 1: the foundation (with support nearby)
- Stand with the feet together. Feet next to each other, arms along the sides, 30 seconds. Notice how the feet work. Close your eyes to make it harder.
- Tandem stance. One foot directly in front of the other, heel to toe, 30 seconds, switch the front foot. Harder: close your eyes, or turn the head slowly from side to side.
- Single-leg stance. Lift one foot from the floor, stand for 30 seconds, switch. The goal is 30 seconds without support on each leg. The most important balance exercise; do it every day, ideally while brushing your teeth.
Level 2: movement and instability
- Tandem walking. Walk along a line heel to toe, ten steps forward, then backward. Harder: with head turns or with the gaze upwards.
- Single-leg stance with reaching. Stand on one leg and reach the opposite hand towards the floor in front of you, to the side and behind, without putting the foot down. Five reaches per direction. Trains the ankle to correct in all directions; the best exercise after a sprain.
- Single-leg stance on a cushion or folded towel. The surface wobbles and the ankle has to work harder. 30 seconds per leg. Harder: close your eyes.
Level 3: dynamic balance for sport
- Hop and land on one leg. Hop lightly forward, sideways and diagonally, land softly on one leg and stand still for three seconds before the next hop. Five per direction and leg. The landing should be quiet, with the knee over the foot, not inwards.
- Star excursion. Stand on one leg in the middle of an imagined star and touch the floor with the other foot as far out as possible in eight directions, without losing balance. Two rounds per leg. Used by physiotherapists to measure ankle stability; when both legs reach equally far, the ankle has recovered.
How to structure it, for three groups
- After a sprain: level 1 from the first week, level 2 from week two to three, level 3 when you can hop on one leg without pain. Five minutes daily for at least three months; that is what prevents the next sprain. Complement with band exercises for the ankle and heel raises.
- Runners and ball sports: levels 2 and 3 three times a week as part of the warm-up, plus hip strength (side-lying leg raises, single-leg squats). Reduces the risk of ankle and knee injuries, see Runner's knee.
- Older people and fall prevention: level 1 daily, level 2 when level 1 is easy, always with support nearby. Combine with leg strength (sit-to-stand from a chair, heel raises, stair climbing) three times a week, eye checks, good indoor shoes and clearing away cables and rugs. Balance plus strength is what reduces falls in studies, and it is never too late to start.
Make the exercises harder in this order: longer time → narrower base → eyes closed → soft surface → head movements → arm and leg movements → hops. Change only one thing at a time.
Cupping the calves and feet as a complement
Stiff calves and soles give poorer sensation and mobility in the ankle, and many who train balance after a sprain or a long time sitting have hard, tired lower legs. Five minutes of light cupping of the calf and sole before balance training makes the ankle more mobile and the sensation sharper; after the session it relieves fatigue. You need the dynamic mini cup and body oil.
- The calf: light strokes from the heel up towards the back of the knee, inside, middle and outside, five per line.
- Outside of the lower leg: strokes along the muscles outside the shin bone and behind the fibula, from the ankle upwards.
- The sole: sit with the foot on the opposite knee, light strokes from the heel towards the toes along the arch.
- Go straight to the balance exercises barefoot.
Not on a recently sprained, swollen ankle (wait two to three weeks), not on varicose veins or wounds, not with reduced sensation in the feet without medical advice, and not without medical advice if you take blood thinners or are pregnant. The basics are in Cupping at home; the feet in more detail in Heel spur and plantar fasciitis.
Frequently asked questions
How often should you do balance exercises?
Daily, five minutes, is better than one long session a week. After a sprain for at least three months; for fall prevention for life. Single-leg standing while brushing your teeth is the easiest way to remember.
How long should you be able to stand on one leg?
30 seconds without support on each leg is a good goal for all adults; with closed eyes ten seconds. If you manage less, start at level 1 and build up; most people double the time in a few weeks.
Which balance exercises are best after a sprained ankle?
Single-leg stance, single-leg stance with reaching and standing on a cushion, daily for three months, followed by hopping and landing on one leg when it is pain-free. It retrains the ankle's sense of position, which is what prevents the next sprain.
Can older people improve their balance?
Yes, at any age. Balance is a skill that responds quickly to training. Level 1 daily with support nearby, plus leg strength three times a week, reduces the risk of falls considerably according to studies.
Does cupping help balance?
Indirectly: light cupping of the calves and soles makes the ankle more mobile and the sensation in the foot sharper, which makes balance training easier. Balance itself is trained only by standing and moving on one leg.
Sources
- 1177 Vårdguiden (Swedish national health guide), search for "yrsel" and "fallolyckor" for medical information and when to seek care.
- Curam's FAQ and cupping programmes, developed together with trained massage therapists.
Written by Curam. Last updated 17 October 2026. This is general self-care information and does not replace medical care. For sudden, severe or unusual symptoms, contact your doctor. Talk to your doctor before cupping if you are pregnant, take blood thinners or have a condition affecting skin, blood vessels or blood.
