We have found that the most intriguing aspect of our clients' health and fitness so far revolves around the concept of 'Balance'. It is fascinating because balance is not just about maintaining physical stability, but it also symbolizes the equilibrium between our strength and the forces exerted by the earth. In this podcast, we will delve into the subject of balance, one of the four pillars of fitness, alongside aerobic fitness, strength, and flexibility.
Balance is fundamental to our day-to-day life. However, an interesting fact is that balance isn't taught much in medical school, and this is precisely why we often need experts who specialize in understanding and improving balance. We are fortunate to have a guest with us – a local biokineticist who has a practice in our town of Durbanville and also in Cape Town.
I first heard of our guest, Hannes, through a mutual friend who was a client of his. At that time, I was exploring low heart rate training methods, and Hannes was renowned for incorporating such exercises into his practice. From our initial conversation, I found that our thought processes were quite alike; as a result, I was certain that we needed to converse with Hannes for a deeper understanding of balance.
Fast forward to last year when I had a back injury between my L4 and L5, and I sought Hannes' help for the rehabilitation process. It was during this period that I realized the depth of his methods in testing strength and balance. There was a stark difference between my left and right sides, and this revelation led us to consider bringing Hannes on board for helping our clients or patients who needed assistance with their balance.
Hannes's practice primarily revolves around running injuries, running analysis, and stability - a crucial part of the assessment process for overuse injuries. He has also worked extensively with cyclists and mountain bikers. In the past, he has dabbled in neurological rehabilitation, but currently, his practice primarily focuses on endurance running specific tasks.
Most of our clients at the clinic are between the ages of 35 and 55, and it's surprising to see that a significant number of them have balance issues. Balance problems at a relatively young age can worsen with time if left unchecked. It's essential therefore to identify these issues at an early stage and intervene to rectify them. The primary risk associated with poor balance is the increased risk of falling, especially as one gets older. While we will also discuss the benefits of balance in sports, the danger of having poor balance is primarily the risk of falling. It's crucial to understand how to test for balance issues and take corrective measures.
So, how do we test for balance issues? We use a 10-second test, but when we send someone to Hannes with a potential balance issue, he employs his specialized methods to assess their balance. His comprehensive approach to testing and improving balance has proven to be highly effective in helping our clients.
Understanding and Improving Your Balance
Balance is an essential part of our everyday life. Whether you're an athlete or just a regular person going about your daily tasks, balance plays a crucial role in your movements. But what if your balance isn't as good as you think? What if you're at risk of injury due to stability issues?
The Importance of Balance
Stability and balance are interconnected. Dynamic balance, in particular, is the ability to complete a movement task along a preferred path without falling. It's essential for day-to-day tasks like climbing stairs or picking up objects. When one leg is wobbly or unstable, it can throw off your entire body, leading to imbalances, discomfort, and potential injuries.
Testing Your Balance
So, how can you test your balance? There are a few different methods, but one of the most effective is the Star Excursion test. The test involves standing on one leg and reaching in three different directions. This type of testing can objectively measure balance, allowing us to see if there's a difference between the left and right leg. This information can help identify injuries, assess performance, and act as a foundation for intervention strategies.
Another way to test balance is with force plates, which measure the movement of the foot during a single-leg stand test. This data can help determine the difference in stability between your two legs and guide the starting point for interventions.
Improving Your Balance at Home
Improving your balance can start at home. If you can stand on one leg for at least 30 seconds with your eyes open, that's a good starting point. If you can maintain the same balance for at least 10 seconds with your eyes closed, that's even better. If you can't maintain your balance for these durations, the best way to improve is to practice. Try standing on one leg with your eyes closed for as long as you can, gradually increasing your time. Be mindful of your surroundings to avoid injury. As your stabilizing muscles tire, your brain will attempt to correct the imbalance, improving your muscle coordination and balance over time.
Seeking Professional Help
If practicing at home isn't enough or if you're concerned about your balance, it might be time to seek professional help. Physical therapists and trainers can provide personalized assessments and intervention strategies based on your unique needs. They can also help identify any underlying issues contributing to your balance problems, such as lower back pain or core instability.
The goal is to identify and correct any imbalances between the left and right sides of your body. This can help reduce the risk of injury, improve performance, and enhance your overall quality of life. Remember, it's not a case of whether poor balance caused an injury or vice versa; the important thing is to address the issue at hand and work towards improving your balance, stability, and overall health.
In our next blog post (Part 2) we will explore the different aspects of balance, how it works, and how we can enhance it through training.
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