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Balance Training For Performance and Injury Prevention — The Apeiron Perspective


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What it is:

Balance is the ability to maintain one’s center of gravity. Apeiron Life performance scientists recognize balance as one of seven health span domains in addition to aerobic fitness, bone health, body composition, movement quality, muscle fitness, and cognitive health. Many health specialists will classify balance into static and dynamic balance. Although it is common for fitness enthusiasts to emphasize strength and endurance training as well as flexibility, balance is equally important for for preserving the proper functioning of the body, decreasing the risk of injury, and improving sports performance regardless of your age. All categories of fitness decline as we get older, but regular training can significantly slow the decline.


Balance training improves the body’s equilibrium and reduces the risk of falls. Balance is usually associated with sports such as gymnastics, requiring quick and complex body movements. However, the importance of balance goes far beyond a narrow balance beam, and balance training can often be overlooked for athletes preparing to perform better in skiing, surfing, and golf. Balance is a function of three systems: visual, proprioceptive (the body’s ability to understand its general orientation), and vestibular system (inner ear). They must work together with the muscular system in all bodily movements.



Purported claims of balance training:

  • Improves postural control and joint stability

  • Decreases injury risk

  • Increases lower extremity strength, especially when combined with resistance training

  • Improves quality of life



What the science says:

Falls are the leading cause of injury and hospitalization among older adults causing disability and loss of quality of life. An Australian study with adults 60 years and older showed that reactional and volitional step-training reduced falls by approximately 50%. The results were thought to be due to increases in reaction time, balance, gait, and balance recovery. Similar improvements have been seen in studies combining balance and mobility training.


A number of studies have found that poor balance is significantly related to an increased risk of ankle and knee injuries in different activities and that balance training can improve the motor function of muscles in the lower extremity and neuromuscular control. Lateral ligament sprains are common musculoskeletal injuries in sports and recreational activities. A recent meta-analysis found that athletes who participated in balance training had fewer ankle sprains, and reduced their risk of ankle injuries by 46% compared to a control group. Studies have also indicated that balance training can improve landing mechanics and muscle activation, which might reduce anterior cruciate ligament (ACL), a common knee injury. Adding balance training to a resistance training program can increase strength, according to a study by Heitcamp and colleagues. The same study also found that balance training improved muscle imbalances between the dominant and non-dominant legs.


Proper balance could even make us faster on our feet. A study among basketball players found that a combined 6-week agility-balance training improved dynamic balance not only under visual control but also in conditions where eyes were closed. It also improved participants' reaction time.


Optimal golf performance requires several physical characteristics, from power and strength to endurance, flexibility, and balance. Balance is essential for a powerful golf swing because synchronized movement is required between rotating your body and swinging the golf club. You also need a solid footing to generate maximum power through the swing. A study looking into the strength, flexibility, and balance characteristics of male golfers found that those in the highest proficiency group had significantly greater strength and flexibility in their hips, torso, and shoulder area as well as balance compared to the lowest proficiency group.


Similarly, a study on older male golfers found that club head speed improved significantly after a functional training program, where balance was one of the physical components that were worked on. A recent article in the Journal of Strength and Conditioning Review states that "superior balance may allow players to effectively deal with the need to shift weight during the swing as well as different stance positions". In general, several studies have indicated that a well-rounded golf-specific training program should include elements of strength, endurance, flexibility as well as balance training.


The use of balance training for postural control is only one aspect of quality of life by improving functionality in activities of daily living. It has also been suggested to be beneficial for cognitive function improvement. A conclusion of a recent study of a rehabilitation program that included gait, balance, functional training, strengthening, and flexibility training in community-dwelling older adults was that it could lead to significant improvements in multiple aspects of quality of life. Another study indicated that specific balance group training for 3 months positively affected the fear of falling in older adults. When a person can confidently perform activities of daily living, it increases one's quality of life.



Our take:

Balance exercises are a vital component of any training program. They can increase the functionality of everyday activities, prevent common ankle and knee injuries, and prevent falls which are one of the most common health-related complications in older adults. For athletes, proper balance ensures optimal muscle recruitment and coordinated movement. The optimal training program will combine balance training with strength, flexibility, and endurance training because they all work together to achieve peak performance in any sport.

An effective balance training program should challenge an individual’s threshold of stability. At Apeiron Life, we use multiple protocols to assess static and dynamic balance with our clients:

  • Force plates are used to assess sway on single and double-leg balance with eyes open and closed.

  • Dynamic balance is assessed with the Y balance test and single leg lateral step down and single leg squat assessments.


These tests give us a good reference point for each client’s current abilities when it comes to balance, and they will help us create training programs that will increase performance and functional fitness that matches individual needs and goals.



Will this benefit you?

Research strongly supports the idea that balance training has many positive outcomes for participating individuals. Regardless of your training goals and age, balance training can benefit everyone. It can increase your functionality and confidence in activities of daily living and decrease injury risk and falls. It can improve injury resistance and enhance rehabilitation for those who are very active and competing in sports. It may also be the missing piece of optimal sports performance.


If you still want to try it, here’s what to keep an eye on:

Balance training must be systematic and progressive, as doing too much or too challenging exercises too soon could lead to injury. Talk to your Apeiron Life Certified Personal Trainer if you have any questions about balance training and how to include it in your program.



References and additional reading: Step training and reaction time: https://bjsm.bmj.com/content/51/7/586.short

6 weeks balance training improves sensorimotor function: https://pubmed.ncbi.nlm.nih.gov/21169716/

Balance training for quality of life: https://www.ncbi.nlm.nih.gov/pmc/articles/PMC6873344/

Balance training and gains in strength and balance: https://pubmed.ncbi.nlm.nih.gov/11414672/

Balance training and ankle injuries: https://pubmed.ncbi.nlm.nih.gov/30038824/

Balance and jump training and ACL injury risk: https://pubmed.ncbi.nlm.nih.gov/21752300/

Balance and mobility training and reaction time: https://www.sciencedirect.com/science/article/abs/pii/S0966636216306944

Golf-specific training and golf performance: https://pubmed.ncbi.nlm.nih.gov/17685707/

Strength, flexibility and balance characteristics of highly proficient golfers: https://pubmed.ncbi.nlm.nih.gov/18076270/


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