Our balance develops from the time we are an infant all the way through adulthood. In addition, our balance begins to decline or become suboptimal as we get older. Most people don’t know their balance is not optimal until they suffer a sports injury or trip and fall. No matter what your age, balance affects your ability to be active. It is what allows us to walk, run, go from sit to stand, or complete household chores.
Can you do this?
- Stand next to a counter or sink barefoot with your hand gently grasping the counter surface.
- Put one foot directly in front of the other, so that one heel is touching the opposite toes.
- Gently lift your hand up, but keep it close to the counter in case you need to grab it quickly. Try to hold this for 10 seconds (only do this if you feel safe or have someone nearby to help you).
- Now try it with you eyes closed.
- Do you wobble a lot or even lose your balance? Your balance needs work!
There are many reasons for our decline in balance:
- Changes in our vestibular system
- Changes in muscle mass, flexibility and strength
- Changes in eyesight
- Diminishing reflexes
- Previous injuries to ankle, knee, hip or spinal joints
How balance affects sports performance
Balance is a key aspect to excel in sports. Many ankle, knee, hip and back injuries in running, basketball, tennis, and other sports are attributed to poorly performing balance. By incorporating simple balance exercises into your workout routine, you can set yourself up for success and prevent injuries, as well as enhance your sports performance.
How balance affects back pain
How you walk directly impacts your back and can actually be a big contributor to back pain. By improving balance, coordination and strength in your hips, pelvis and legs, your spine will be supported, reducing strain. This in turn, helps your back function normally without aggravation and inflammation. Balance activities are an important component of our SPINE Program for relieving back pain.
According to the Centers For Disease Control (CDC), over 2.5 million adults were treated for nonfatal injuries in emergency departments in 2013. In older adults, falls are the leading cause of fatal and nonfatal injuries. Most people don’t think about keeping their balance in shape, until it is too late and they fall, fracturing an arm, leg or injuring their back. The good news is that most falls can easily be prevented, simply by the regular exercising of your balance system.
What you can do
The first step in preventing an injury or fall is testing your balance and being honest with yourself that your balance needs work. Our physical therapists can make a big difference in improving your balance and quality of life. Call Hess Physical Therapy at 412-771-1055 today to learn more about our specialized and individualized programs; and, how you can get back to an active, pain free lifestyle!