Test And Improve Your Balance
I probably don’t have to tell you that balance is a BIG DEAL! We typically think of balance as being important to work on as we get older or when we are already older to prevent falls that can lead to serious injuries. But waiting until you are nearing or in old age to start focusing on improving your balance may be too late!
Furthermore, athletes should be implementing balance exercises into your training regularly. The evidence is clear that balance training is associated with decreased risk of lower extremity injury. For example, a study of Australian Football players with “low balance ability had at least twice as many ankle ligaments injuries as those with average or good balance ability.” (1). In another study of high school basketball players, “pre-season balance measurement (postural sway) served as a predictor of ankle sprain susceptibility.” (2)
While the two mentioned studies focused on athletes and ankle sprain incidence, we know better performance in balance is correlated with reduced risk of knee injuries and other lower extremity injuries, as well as ankles.
Click the video to see one of the most widely utilized balance measures among sports/orthopedic rehab specialists.
Single Leg Balance Eyes Closed Test
The great thing about this test is it can be turned into an exercise to improve balance performance. This can lead to improved sports performance and reduce risk or injuries and falling.
The suggested volume for practice depends on the individual and their specific needs/goals, and should be discussed with your physical therapist, athletic trainer, physician, or other medical professional. Here are general recommendations for the athlete and the average person:
Athlete: 30 sec each side, 3 sets, 1x per day (goal is 0 faults each side)
Average person: 30 sec each side, 3 sets, 3+ days per week (goal is 0 faults each side)
According to the American Heart Association recommends 3 or more days per week of balance training for older adults and adults at risk for falling. (3) However, an older individual and an adult at risk for falling should consult with their physical therapist or physician before performing balance exercises to make sure they are working on the appropriate balance interventions for their needs and status.
Disclaimer: this balance test/intervention is not meant to serve as medical advice for any individuals. Please consult with a physical therapist or physician if you are struggling with balance or have had any falls.
References:
1) Hrysomallis C, McLaughlin P, Goodman C. Balance and injury in elite Australian footballers. Int J Sports Med. 2007 Oct;28(10):844-7. doi: 10.1055/s-2007-964897. Epub 2007 Mar 20. PMID: 17373597.
2) McGuine TA, Greene JJ, Best T, Leverson G. Balance as a predictor of ankle injuries in high school basketball players. Clin J Sport Med. 2000 Oct;10(4):239-44. doi: 10.1097/00042752-200010000-00003. PMID: 11086748.
3) Balance Exercise (2018) Heart Attack And Stroke Symptoms. The American Heart Association. Available at: https://www.heart.org/en/healthy-living/fitness/fitness-basics/balance-exercise (Accessed: March 7, 2023).