Balance Enhancement Exercises
How to Improve Your Balance
Improving your balance takes time and practise, and it doesn’t just happen overnight. However, with consistent practice, you will be able to improve your balance over time.
Static balance is essential for everyday life. Everyone should quickly achieve the ability to stand on one leg. Without this ability, your chance of falling is high. If you can’t control your stationary body, you’ll have no chance at high speed or load.
Test your balance system further by closing your eyes and maintaining your single-leg balance. Once again, You should quickly achieve this. If not, you are using your visual system to assist your poor vestibular balance mechanism.
Dynamic balance is even more critical when you start to move, whether you walk, jog, jump, or throw. The more demands and speed you place on your body, the better your dynamic balance system needs to cope.
Balance relies upon excellent deep core stability, hip and leg muscle control, PLUS your vestibular and visual systems.
In most cases, You can quickly improve your balance deficits with specific balance or stability exercises.
Would you please ask your physiotherapist to test your static or dynamic balance if you are concerned about your balance? We can make a BIG difference VERY QUICKLY to help you avoid falls, injury or improve your sporting performance.
What Can Happen With Poor Balance?
Poor balance has many side effects beyond the apparent feeling of unsteadiness and a higher incidence of falls.
Inferior static balance does increase your fall risk. Falls, unfortunately, have nasty consequences. These include fractures of the hips, pelvis and backs. Often these fractures lead to surgery and the subsequent physical rehabilitation to resume as functional life as possible.
The deficit in dynamic balance; and impaired dynamic balance result in inferior muscle and joint control. These result in instability related conditions. These dynamic instabilities can result in back pain, sciatica, hip pain, bursitis, knee or even foot and ankle pain. The analysis of gross and subtle dynamic instabilities fall with your physiotherapist skill set. Please seek your physiotherapist’s advice if you have concerns.
A reduced sporting performance. In addition to a higher chance of injury, your sporting performance is impaired due to reduced dynamic stability. It makes sense that your muscle power, joint control and skill accuracy deteriorate when muscles are not working off a stable platform. One way to think of it is to compare a crane’s ability to lift a heavy load effectively, operating off a solid concrete base versus a wobbly mud base. I know which platform I’d trust to get the job done quicker and more accurately with less chance of error!
Can Your Balance Be Improved?
Yes! You Can Improve Your Balance.
The research has confirmed for many years that balance retraining works. It can also take only a few weeks of progressed balance exercises to improve or normalise your balance and corrective reactions.
You can perform simple exercises initially, such as standing on one leg with eyes open and progress to eyes closed. Still, after that, the best way to improve your balance is to exercise on an unstable surface.
For more information about balance assessment and retraining, don't hesitate to contact your physiotherapist.
What Are The Best Exercises to Prevent Falls?
Preventing falls is one of the upsides of improving your balance. Fall prevention exercises should safely improve your strength, balance and righting reactions.
Your physiotherapist will assess you and prescribe a safe and appropriate series of fall prevention exercises for you to progress as you improve.
Would you please seek their advice?
Balance Enhancement Products:
Over the years, there have been numerous devices developed to assist clinicians in improving their clients' balance. This has dramatically reduced the incidence of ankle and knee ligament sprains and, at the same time, enhances the athlete's performance. In your own home, these balance devices can be used by you to improve your balance and reduce your injury chance or eliminate your joint pain.
Article by Shane Armfield
Common Causes of Vertigo & Dizziness
Dizziness & Vertigo FAQs
- What is Vertigo?
- What is Dizziness?
- BPPV - Benign Paroxysmal Positional Vertigo
- Meniere's disease
- Neck dizziness (cervicogenic dizziness)
- Inflammation in the inner ear
- A vestibular migraine
- Vestibular neuritis
- Acoustic neuroma
- Rarely, vertigo can be a symptom of a more serious neurological problem such as a stroke or brain haemorrhage.
Due to the complex diagnostic skills required to diagnose the cause of your vertigo or dizziness accurately, we highly recommend seeking the professional opinion of a healthcare practitioner with a particular interest in assessing and managing vestibular disorders.
The internet is full of potentially unreliable information. Please source trusted healthcare information from reputable websites such as the following.