Balance Training

Why Balance Training Matters

Chronic pain often affects balance and proprioception (body position awareness). Pain can alter movement patterns and muscle activation, leading to instability. Balance training helps restore these functions and reduces fall risk.¹

Benefits²

• Improved stability
• Better proprioception
• Reduced fall risk
• Stronger supporting muscles
• Improved confidence in movement
• May reduce pain

Who Benefits

• Chronic ankle instability
• Knee problems
• Back pain
• Hypermobility
• Older adults
• Neuropathy

Basic Exercises³

Beginner

• Standing on one leg (hold support)
• Heel-to-toe walking
• Weight shifting side to side
• Standing with feet together, eyes closed

Intermediate

• Single leg stand (no support)
• Single leg stand with eyes closed
• Standing on foam pad
• Single leg reaching exercises

Advanced

• Wobble board exercises
• BOSU ball exercises
• Dynamic activities on unstable surfaces

Safety Tips

• Start near support (wall, chair)
• Progress gradually
• Clear area of hazards
• Stop if dizzy
• Wear supportive shoes

Program Design

• Practice daily for best results
• 5-10 minutes is effective
• Challenge yourself progressively
• Vary exercises to prevent adaptation

References

1. Peterka RJ. Sensorimotor integration in human postural control. J Neurophysiol. 2002;88(3):1097-1118.
2. Howe TE, Rochester L, Neil F, et al. Exercise for improving balance in older people. Cochrane Database Syst Rev. 2011;(11):CD004963.
3. Sherrington C, Fairhall NJ, Wallbank GK, et al. Exercise for preventing falls in older people living in the community. Cochrane Database Syst Rev. 2019;1(1):CD012424.