The body's balance system is composed of an intricate labyrinth of nerves, fluids and canals. Balance specialists at the Brain and Spine Institute explain that the inner ears, the eyes and the position and movement detectors in our joints and muscles are the main parts of the balance system. These movement and position detectors are called proprioceptors. Balance training programs integrate proprioception exercises with visual training.
Function
In balance-challenging situations, your brain will choose the most reliable system. When walking in the dark, your body relies on your ears and feedback from the lower limbs. In contrast, when walking on a sandy beach, the brain relies on the visual and vestibular systems. A well-designed balance training program enhances the ability to sense your position in space, even when you can't see where you are going. An article in "Biomechanics: The Magazine of Body Movement and Medicine" details the benefits of balance and proprioception training for people with chronic ankle sprains. Author Brandi L. Ross, ATC, CES, presented an overview of the research about balance exercise and ankle injury, and reported that proprioception exercises, such as standing on a balance disk, improve muscle reaction time and prevent injuries.
Prevention/Solution
A 2009 study published in the "Journal of Geriatric Physical Therapy" measured the effectiveness of A Matter of Balance, a balance training program for seniors. Lead author J. Beling reported that seniors participating in the 12-week program increased their range of motion, improved their gait patterns and reduced their number of falls.
Expert Insight
In her book titled "Physiological Basis of Aging and Geriatrics," author Paola S. Timiras, M.D., explains that senior citizens exhibit gait asymmetry, which makes them susceptible to falls. She suggests that all types of physical exercise improve mental and neural functioning, which in turn improve motor functioning and balance. She cites a study performed on mice with a neuro-degenerative disease, which caused a loss of brain cells, and consequently, a loss of motor control. The group of mice placed on treadmills increased their brain cells and improved their motor functioning. The non-exercising mice continued to lose brain cells.
Benefits
Balance training improves static and dynamic balance by enhancing the structure of the muscle fibers and activating the body's energetic mechanisms that sustain muscular contraction. When the stabilizing muscles are active, they support the body's structure and prevent falls.
Considerations
In an article on the International Dance Exercise website, trainer Michelle L. Tarrant, M.Ed., explains the considerations involved in balance training programs. The proprioceptive systems of children and seniors are less developed, so they require easier balance training exercises. Severely overweight people may have difficulty performing active agility and balance exercise, and may require modifications.
References
- Physical Therapy: Effect of a Perturbation-Based Balance Training Program on Compensatory Stepping and Grasping Reactions in Older Adults: A Randomized Controlled Trial
- "Physiological Basis of Aging and Geriatrics"; Paola S. Timiras; 2007
- CMP Media: Proprioceptive Exercises Balance Ankle Stability and Activity
- Journal of Geriatric Physical Therapy: Multifactorial Intervention With Balance Training as a Core Component Among Fall-Prone Older Adults
- IDEA Health and Fitness Association: How to Improve Proprioception
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