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Balance

Balance on tightrope

Our sense of balance comes from three different systems working together:

1.  The vestibular system (inner ear) gives us feedback on our head position and movements.

2.  The visual system allows us to see where we are in relation to our environment.

3.  The proprioceptors, which are located in our muscles, tendons, and joints, give us feedback on where our body is in space.  

These three systems work together to keep us upright!  It is very important to work on balance at all ages. For sport activities, balance allows us to perform more dynamic movements with ease. As we get older, it is important to improve balance to decrease risk of falls. 

Standing on one foot is a good indicator of balance.  For those under 50, you should be able to stand with eyes open on one foot for ~ 40 seconds, each decade after this drops by 5-10 seconds.  If you are unable to do this, it is best to start working on your balance. Studies show that balance can improve at any age as long as we work on it!  A simple exercise to start at home is to try and stand on one foot for 10-30 seconds (depending on difficulty) repeat on each foot 3 times every day. Stand near a counter top, so you are able to touch as needed for safety.

In physical therapy we can work on balance by challenging the three different systems.  For example: working on movements while turning our head or closing our eyes, standing on foam pads/Bosu balls/Dynadiscs , as well as addressing lower body and core strength, flexibility, and endurance.

About the Author - Nicole

Nicole graduated from Northwestern University in 2004 with her Doctorate of Physical Therapy. She has a Bachelor of Science in Biopsychology from the University of California, Santa Barbara, where she ran track and field. Nicole has been a certified strength and conditioning specialist since 2009. Nicole has taken several continuing education courses focused on shoulder rehabilitation, keeping young athletes in the game, gravity on the lower kinetic chain, education and intervention for musculoskeletal injuries, Pilates for rehabilitation, and lower quarter management of overuse and traumatic injuries related to the running athlete. Nicole enjoys working in outpatient orthopedics.