#5 - Balance Sandals

× WARNING!!! Please do not perform any of these exercises unless they have been prescribed to you by one of our doctors. When performed correctly, none of these exercises should cause any pain. If you experience any pain or discomfort during or after any exercise, stop immediately and let us know.

Purpose:

To improve proprioception. The muscles and joints in our bodies have nerve receptors that inform our brain about the exact position and direction of movement of all of our joints, as we engage in all of our daily activities. This constant monitoring & reporting of joint position is called proprioception. It is vital for coordinated, efficient movement. Even if our muscles are “strong", they can’t protect the joints against repetitive or sudden injury unless they get the proper messages. For example, have you ever stepped off of a curb or stair, not realizing that it was there? When this occurs, your muscles need to react quickly to keep you from twisting your ankle. This reaction time is entirely dependent on your sense of proprioception. As a more “everyday" example, walking involves balancing on one leg for 80% of the time. Therefore, the more you can improve your proprioception, the less stress you place on your entire body (from head-to-toe) with every step.

Where to Feel it:

In your entire lower extremity (ankles, shins, legs, thighs, glutes).

Description:

March rhythmically, taking small steps (about 2 steps per second): (1) in place, (2) forward, (3) backward and (4) side to side, while maintaining good posture. Maintain a consistent rhythm and sound intensity as each foot hits the floor.

Reps:

Wear the sandals for approximately 3-5 minutes, 2-3 times/day for 2 weeks, then once per day for two weeks, and then 1-3 times per week indefinitely

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