Balance Training – Simple Tips To Work On Better Balance And Prevent Injury

Balance is a simple but an important part of good movement. With good balance, body control and position sense, we can move better and coordinate better for sport and for day to day activity. And lessen injury or pain. Try our simple tips for working on simple balance control.

Hi, this is Dana Ranahan at Body Works Sports Physiotherapy and we’re here today to talk about some balance training. So it’s the time of year where we’re out hiking in the back country, trail running, doing all kinds of active things outdoors and balance can be really important to help you avoid injury and basically prevent, or lessen your risk let’s say. So a couple simple tests we’ll look, sort of easier balance tests, depending on where you’re coming from, is one you can work on putting both feet right close together and I like to do this without shoes on because shoes give you some support. So bare feet, feet right together, narrowing your base of support and then standing tall, closing eyes and see if you can maintain it and that may be quite easy for a bunch of you, but for some of you it may be a little bit tricky, and if that’s tricky that’s a really good place for you to start working on. Closing the eyes takes away your vision and forces your inner ear and some of your nerves and your joints to help and muscles to help you sense where you are in space. One of the other challenges that we can add is moving the feet into a forward and backward, sort of narrowing the base in the forward backward position. So in this position it’s a little harder for me here, I’m a little more wobbly and if we close eyes, it makes it a little harder for me to maintain. You can see my body swing a little bit, so this would be a good place for me to work on some balance. Then you can switch and alternate feet because you’ll often have sides that a bit of asymmetry side to side. So again lining up, feeling like you have your balance steady and then closing eyes and seeing if you can maintain. If you feel like you’re falling over, obviously step aside and that’s a little challenging. So if it’s too hard for you doing with eyes closed you can do some work here eyes open. So for more balance tips or information check out our website at www.body-works.ca and have a great day.