Balance is the ability to maintain stability and a consistent body position in response to changes in posture or environmental stimuli. This skill is essential for safe and efficient movement, whether on stable ground or slippery surfaces.
Having lower level of balance is considered a risk factor for sports-related injuries, particularly in the lower body, which can include sprains, muscle strains, and tendon and ligament injuries. For runners, inadequate balance can lead to excessive motion from the foot up to the trunk, elevating the likelihood of traumatic injuries like ankle sprains or conditions arising from compensatory efforts to control this excessive motion, such as tendonopathies (inflammation of tendons) and joint wear and tear (Delahunt, 2019) (Blaiser et al., 2017).
Excellent balance not only reduces the risk of falls and injuries.
It also plays a crucial role in optimizing movement performance across various sports disciplines. Each sport necessitates specific motor skills that require distinct postures and movements. Consider, for instance, how a kickboxer could harness their speed and strength to their full potential with exceptional stability. Similarly, runners rely on outstanding balance across their entire foot, from heel to toe, to not only reduce the likelihood of lower body injuries and back pain but also to enhance their overall performance. Balance, proprioception, stability
In the context of exercises focused on balance, these three terms - balance, proprioception, stability - are interconnected and important. According to Kolář (2009), postural stability is defined as "the ability to maintain a body position in order to prevent unintended falls or uncontrolled falls," and it is closely related to balance. Balance refers to the ability to maintain body stability in response to any change in position or stimuli from the surrounding environment. Proprioception involves the perception of the relative position (static proprioception) and movement (kinesthesia) of individual body segments. Proprioceptors enable the detection of the relative position and movement of body segments.
Nevertheless, we don't need to get caught up in semantics; if we mean one, we essentially mean all three. The key point here is that we're here to exercise - that's what matters.
Why Should you Perform Balance Exercises?
Stability is paramount in your sports performance, much like a sturdy foundation is vital for a bridge spanning a river. Similar to how a bridge relies on stable piers to establish a solid foundation and make efficient use of its load-bearing capacity, athletes depend on balance to optimize their strength and movement potential. Without this firm and stable base, there's a risk of energy loss and limitations in your performance.
How do I know if I have poor balance?
We often overlook the importance of our balance when standing on stable ground in our everyday lives. However, once we begin encountering issues with our balance, it can profoundly affect our quality of life. Falls, a lack of confidence, and, in some instances, joint discomfort, tendon problems, and alterations in our walking or running patterns can manifest.
You can assess your stability with the traditional one-legged stance. If you struggle to maintain this posture, it's a clear sign that it's time to prioritize your balance and start taking steps to improve it.
Balance Training from Fundamentals to Advanced Positions
You can find inspiration in a free 15-minute video that includes 10 exercises to improve your balance. I recommend incorporating these exercises into your training program 2-3 times a week, especially if you are actively engaged in sports.
Balance Exercise Library
I invite you to join a 21-day balance challenge. This program is designed for athletes like you who are actively dedicated to their bodies and aim to improve their balance – a fundamental and crucial element for performance and injury prevention.
Over the course of one month, you will engage in a series of 63 carefully selected exercises designed to improve balance (stability, balance, proprioception). Each day, you will be introduced to 3 new balance exercises, allowing you to gradually progress from the simplest movements to more challenging ones.
If you need more information, feel free to contact me in the chat!
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