ROBERT PETTIT, MD

Restoring Function. Maximizing Performance.

Orthopaedic Sports Medicine · Beacon Orthopaedics & Sports Medicine

CINCINNATI, OH · FORT THOMAS, KY

(513) 354-3700

Fellowship-Trained · Board Certified (ABOS) · Mako Robotics Certified · Cincinnati Reds Team Physician

Home Exercise Program

Balance & Proprioception Program

Retrain balance and joint awareness to protect against re-injury

This program retrains balance and proprioception — your body's sense of joint position — which is essential for protecting the knee, ankle, and hip against re-injury. Always work near a counter or wall for safety and progress only as you feel steadier. Move to the harder variations once the easier ones feel secure.

Static Balance

Build a steady base. Hold each position and keep the hips level.

Tandem Stance

3 × 30-sec holds each way

Place one foot directly in front of the other, heel to toe, and hold your balance. Switch which foot is in front and repeat.

Single-Leg Balance

3 × 30-sec holds each leg

Stand on one leg and hold your balance with your hips level and eyes ahead. Switch legs. Progress by standing on a softer surface.

Eyes-Closed Balance

3 × 20–30 sec each leg

Stand on one leg and close your eyes while you hold your balance. Stay next to a counter for safety. Switch legs.

Unstable Surface

Challenge balance on a soft or unstable surface. Keep your core tight.

Foam Pad Balance

3 × 30-sec holds

Stand on a foam pad with both feet, then progress to standing on one leg. Keep your balance and switch legs.

BOSU Balance

3 × 30-sec holds

Stand on a BOSU (dome side up) and hold your balance; progress to single-leg. Keep your core tight and switch legs.

Dynamic & Reactive Balance

Add movement and reaction. Return to center under control after each reach.

Star Excursion Reach

2 sets × 3 reaches each direction

Stand on one leg and reach the other foot forward, out to the side, back, and diagonally, returning to center after each reach.

Single-Leg Reach

3 sets × 8 each leg

Stand on one leg, hinge forward at the hips, and reach forward with your hands, then return to standing. Keep the knee stable.

Clock Reach

2 sets around the clock each leg

Stand on one leg and reach the other foot to each "clock" position (12, 3, 6, 9 and the points between), returning to center after each reach.

Perturbation Training

2–3 × 30 sec each leg

Balance on one leg (progress to a foam pad) while a partner gently pushes you in different directions; resist and rebalance each time.

Stop and call the office at (513) 354-3700 if any exercise causes sharp pain, new swelling, numbness, or symptoms that worsen into the next day. This general program is patient education and does not replace an individualized plan from Dr. Pettit or your physical therapist. If you are recovering from surgery, follow your specific post-operative protocol first.