Balance: More Advanced Exercises For Sport And Function

Hi, this is Dana Ranahan at Body Works Sports Physiotherapy and we’re here to talk about some more advanced balance exercises that are useful for sporting activities or physical activity such as hiking, biking, or running.

So in the last video we looked at narrowing our stance.

Standing on one leg

Try this at home.

  • When you stand on one leg, can you maintain your balance? You can see a bit of a wobble through my ankle, so that’s some work for me, but I manage to stay relatively quiet in the upper body.
  • Once again, you can try closing the eyes. This takes your vision out of the mix, making it harder.

Add some squats

Once you are stable with your eyes closed, you can add in some quarter squat movements.

  • Watch your alignment from the front, using a mirror
  • Make sure to keep your body in neutral, as you would when you were running
  • Avoid any twisting in the body or knee, and make sure your foot remains stable

Often what we see in the clinic, is when people can’t control it. They can get a bit of a twist through their body, the knee turns in, or the foot collapses. That can create pain in your IT band, knee pain, hip pain or various other issues.

Work on these exercises to improve your mechanics.

If you need more help, don’t hesitate to get in touch.