By Teri Elliott-Burke, PT, MHS, BCB-PMD

As a physical therapist I see many patients with a variety of physical dysfunctions.  One issue I see over and over that is often not properly addressed is balance.  Poor balance can lead to re-injury or falls.  It is an issue that affects people of all ages.  So here it goes, listen up and regardless of your age start working on your balance.

Balance can be assessed with a simple test.  Stand on one foot with your knee slightly bent.  Do not hold on to anything.  Do stand next to something sturdy, just in case you do loose your balance and need to grab on to something.  You should be able to stand on each leg for 60 seconds without holding on or loosing your balance.  If this is easy, close your eyes.  You should be able to do this for 60 seconds too. 

This simple balance test is the best way to begin treating your balance issues.  On a daily basis, practice standing on one foot.  The best way to do this is to incorporate it into your daily routine of exercise or after a daily activity like brushing your teeth.  When you get good at that close your eyes.  There are a variety of advanced balance exercises you can progress to.  Examples are:  standing on one foot on a foam pad, standing on one leg and doing activities like catching a ball or moving in a variety of positions, or doing one-legged squats. 

We know that as we age our balance decreases for a variety of reasons such as decreased strength and previous injuries.  Previous injuries may have decreased the messages our brain receives about where we are in space, therefore we need to re-train and regain our balance.

Balancing exercises should be a part of every athlete’s routine.  A simple, targeted balance training exercise may reduce the risk of ankle injuries in athletes.A study reported in the American Journal of Sports Medicine showed that football players that balanced for 5 minutes on each leg, 5 days per week, for 4 weeks in preseason and twice a week in season, were able to reduce their injuries by 77%.  Pretty impressive statistics.So if you are an athlete or know of one, share this information.  Several years ago I had first hand experience with my son’s middle school cross country team where we were able to greatly reduce ankle sprains with a simple balance program. 

Maybe you are not a competitive athlete these days; balance remains important.  As we age, it is defective balance that result in falls, fractures and account for many nursing home admissions. 

So regardless of your age, work balance into your daily routine!

Resource: The Effectiveness of a Balance Training Intervention in

Reducing the Incidence of Noncontact Ankle Sprains in High School Football players by McHugh MP, Tyler TF, Mirabella MR, Mullaney MJ, Nicholas SJ. Am J Sports Med. 2007 Aug;35(8):1289-94.).

Teri Elliott-Burke, PT, MHS, BCB- PMD is a physical therapist with more than 30 years of experience. She is the co-owner and one of the treating therapist of the WoMen’s Physical Therapy Institute (WPTI), in Lake Zurich and Crystal Lake, IL.  Find out more at www.womensphysicaltherapyinstitute.com .  WPTI specializes in treating men, women, and children with orthopedic and pelvic dysfunction. Teri is a faculty member of the Herman and Wallace Institute and an adjunct faculty member of Midwestern University.  She is also certified in biofeedback for pelvic floor muscle disorders.