Single leg stability is a foundational measure of strength. Balance is required for most upright activities (even if we don’t realize it). The foot, ankle, hips, and abdominals are all heavily involved. Here’s a few things to focus on when you incorporate balance exercises into your routine…
Expand Your Definition of Balance: When people lose their balance, it’s usually because of unexpected circumstances. This forces a reaction in your body that you don’t have time to think about. Perhaps you step on a patch of ice, your stepping leg kicks out in front of you, and you begin to fall backwards. If your body hasn’t practiced a fast kick forward WITH a quick lean backward, it will be hard to prevent that fall. Balance is not an exercise of holding stillness, but a practice in building confident responses to any unstable stimulus you encounter.
Body Mechanics: The human body needs to be able to control motion in three planes: front/back, right side / left side, and rotating right / rotating left. Every muscle and joint needs healthy stimulus in all directions and in different combinations. Contrary to popular fitness trends, a muscle’s primary job is to decelerate and control motion. You want all of your muscles to fire up when you need them to.
Real life activities are not straight lines. A fall forward could involve the following:
-One leg kicking back
-Hips tilting quickly forward (anterior tilt)
-Hips also tilting laterally to one side AND rotating to one side
-Momentum of the body quickly shifting your center of gravity
-A neutral foot placement quickly becoming supinated (high arch/weight on outside of the foot) or pronated (flat footed/weight on inside of the foot)
-Trunk and arms reaching forward, but probably not in exactly the same position
Neuromuscular Training: Single leg training is a great way to build strength and confidence. Forget about holding a perfectly still position. While training for efficient neuromuscular reactions, you will be mimicking motions that you want to build familiarity with. Practice balancing on one leg while reaching to different points with the other foot. Don’t reach to the same point each time, vary your distance. Reach farther, than shorter. Change your speed, sometimes reaching quickly (as long as you can control it). This gets the foot, ankle, and hips ready for anything. By using arm reaches, you will incorporate more trunk and abdominals. Reach with your hands towards the floor, over to the side, or up and over your head. Experiment safely and consistently. The best approach is making balance and reaction training part of your regular routine as you age.
