Working as a physical therapist in an outpatient sports medicine clinic has given me the opportunity to rehabilitate many types of injuries.  One thing that I have found to be a consistent deficit in patients is poor balance.  The shocking part to me as I do my evaluations is that it's not just the little old ladies, but even the highest level athletes with problems.

    In the last few months I have had the opportunity to work with a high level 12 year old gymnast, a 27 year old recreational runner, and a 37 year old Ironman competitor.  Not one of them came to see me with complaints of poor balance, but we found that their balance problems were contributing to their knee, hip and back issues.  This was preventing them from competing in their sport activities as they desired.

    The important distinction that needs to be made when discussing these individuals is the concept of "Functional Balance."  Any competitive gymnast
will be able to stand on one leg and balance when asked.  However, what becomes important in her rehab and preparation for return to sports is whether she can
maintain that balance when movement is added to the equation.

 

    All sports are dynamic events in which movement occurs at high speeds and multiple angles.  In order to avoid increased strain on joints like the hip and
knee, an athlete must be able to control her equilibrium in this changing environment.

    Something that I try to stress to my clients is that balance is something that can be trained just like muscle strength.  Balance is a combination of
multiple systems of the body and can be improved with different exercises that should be a part of any athlete's workout program.

    Some of my favorite exercises for soccer players require little equipment and space, but are challenging, stress multiple planes of motion, and apply
directly to functional movement and sport skills.
    Three such exercises that work on improving balance can also lead to stronger muscles, greater coordination and agility, and decreased risk of
injury.                   

           Single leg balance with opposite leg reach:  Imagine standing on a clock.    While standing on your left leg, reach out to 12, 2, 3, 5, and 6 o'clock with your right leg without losing your balance.  Try to keep your left knee in line with your second toe also while doing the exercise.  Repeat with other
leg.

                                                            
Single leg balance with resisted kick:  Stand on one leg with resistance band attached to pole or table leg around other ankle.  Kick against band forward, backward and to each side 20x.  Try not to lose balance while staying in good alignment.  Repeat with other leg.

Single leg balance with volley kick:  Stand on one leg while doing a volley kick with the soccer ball with other leg.  Do 20 kicks before placing kicking leg down.  Repeat with other leg.

    All of these exercises start with basic single leg balance and add different motions and speeds to more closely imitate sport activity.  Next time you head to the gym, instead of hopping on the leg extension or leg curl machine, try doing some exercises which incorporate balance while building leg strength.  By doing some of these exercises and improving your functional balance, you can
enhance your game while preventing injury.

    For more information on these exercises or how you can add more functional movements to your workout routine, contact me at ATI Physical Therapy in Waukesha at   262-574-1100 or griffin.ewald@atipt.com.

 

 

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