Ankle Rehab at your Desk

My nifty balance disc— under $20 and physical therapy while I work.

Sit, balance, and heal

I was introduced to the Balance Disc at a physical therapy session, and my therapist suggested I buy one to put under my desk, so I could exercise my ankle while I work. They’re inexpensive—less than $20—and easy to use.

I bought a ProsourceFit Core Balance Disc, but many similar discs exist: I chose this one at random on Amazon because of the price and because it looked like the one I used in physical therapy.

Just rest your foot on the wobbly surface and try gentle circles, tilts, or toe points—it’s like a mini workout for your ankle without leaving your chair.

What Exactly is it?

The ProsourceFit Core Balance Disc Trainer is a versatile stability tool designed to improve posture, balance, and strength. It’s a firm yet flexible inflatable disc that comes with a hand pump, so you can adjust the level of air to suit your comfort and activity level. While it’s often used for standing balance exercises, it can also be very helpful in physical therapy after an ankle injury—especially when sitting.

How to Use It While Sitting for Ankle Recovery

Place the disc on the floor under your recovering foot while you sit in a sturdy chair. Gently rest your foot on top and perform small, controlled movements such as ankle circles, side-to-side tilts, or pointing and flexing your toes. The slightly unstable surface challenges your stabilizing muscles, promoting ankle mobility and strength without bearing full body weight. You can also press your foot lightly into the disc for isometric strengthening. These seated exercises help retrain your balance, enhance joint stability, and support gradual recovery before progressing to weight-bearing activities.

Disclaimer: This article is for informational purposes only and is not a substitute for professional medical advice. Always consult your doctor or physical therapist before starting any new exercise or therapy after an ankle injury.

Lauren