The Science of Balance
By Colin Gundling, PT, DPT, MTC, OCS
The biggest fear of many older adults is that of falling. This fear comes with good reason, as falls and the subsequent injuries have been shown to be associated with increased disability and even mortality soon afterwards! Now, I am sure you have some questions about all this, so I am going to take a stab at a few:
You may be thinking; how do we avoid falls?
There are many ways to avoid falls, but I will tell you that the answer is certainly not completely avoiding activities. So many older adults that I treat are surprised when we perform a balance test (ie, standing on one leg) and they can barely even start the test before losing balance. If this is the case for you, this tells me a couple of things: 1) your balance stinks. 2) your hip strength probably also stinks. 3) you have not challenged your balance recently, so you were not aware of how bad it is! The reality is that we live in a world that we do not have 100% control over. This means that we need to be prepared for changes in our environment; not just avoid anything and everything that could be dangerous because that will just lead to more disability and deconditioning.
Another thought may be: But, can balance really get better?
Yes. Progress may seem slow, but it will improve if you work on it. Don’t lose hope!
When should we start working on balance?
Now. I don’t care what age you are- it’s never too early OR late to start working on your balance. The group that I often see the most surprise in when we assess their balance is that 50-65 year-olds. From this group, I often hear “I had no idea my balance was this bad!” One thing that I have observed in my career is that our bodies are amazing at adapting to stress. If we stress the body in a slow, graded manner then our systems and tissues will adapt to that challenge and improve.
How do I know if I have balance issues?
That is a loaded question, because there are different levels of issues with balance. I would say that the best way to figure out if you have balance issues is to empower you with a better understanding behind the Science of balance.
There are three body systems that help you stay on your feet: 1) Visual, 2) Vestibular (inner ear), 3) Proprioceptive (the position of your joints and muscles). These three systems work in concert to send information to your brain about what your body is doing. An issue with one system will result in increased reliance on the others. So, in order to have an influence on your balance we need to identify which system is the FAULTIEST, and why. Once we do that we can determine a plan to intervene on that system. To test each system, we need to dampen the information coming to your brain from the other two systems. This way your brain will be primarily relying on the non-dampened system.
The other important thing to consider in your ability to balance is the size of your Base of support. The larger your base of support is, the easier it is to stay balanced. Your body knows this and will increase the support base in situations where it predicts that you may become off-balance. This is obvious in children who are learning to walk and have a very wide base of support. So, when you are testing your balance you need to be aware of the progression of your base of support to increase the balance challenge. The image Below demonstrates the progression of support from easiest to hardest.
When your balance is challenged and you start to become off balance you will use different body parts to stay on your feet, this is called your balance strategy. The balance strategy is the sequence of body movements that you employ to stay balanced once you start to become unsteady. This is your first line of defense against hitting the floor is your Ankle Strategy. This means that the first part of your body that moves when to keep your balance is your foot. An example of this is that you lift your toes when you start to lose your balance backwards. If that is not enough to keep you balanced, then you will use your Hip Strategy next. This means you will hinge/move at your hips to stay upright. If that fails, then you will likely take a step or put your foot down (if you’re standing on one leg), which is called your Step Strategy. This is important to be aware of because in cases of injuries to the hip or ankle/foot we may skip that strategy and go too quickly to the next one. This makes you less steady and increases your risk for falls.
If I didn’t lose you during that ramble then you would probably say: Well, that’s great, but how do I know if I am having issues?
Test for each system:
1) General Balance Test- A good overall test that will indicate that you have a significant risk for falling is standing on one leg with eyes open, head level, and on a stable surface. If you are unable to maintain this position for >5 seconds, then you are at risk of falling and causing serious injury.
2) Visual System Test- Stand barefoot on a pillow and look up towards the ceiling with your eyes open. Start with your feet shoulder-width and move through the base of support progression from Image 1. If you are able to make it all the way to single leg stance and hold for >30 seconds without touching down, then the visual is likely not the limiting factor to your balance.
3) Vestibular System Test- Stand barefoot on a pillow with your head at level and close your eyes. Start with your feet shoulder-width and move through the base of support progression from Image 1. If you are able to make it all the way to single leg stance and hold for >30 seconds without touching down, then the vestibular system is likely not the limiting factor to your balance.
4) Proprioceptive System Test- Stand barefoot on a solid surface and look up towards the ceiling, then close your eyes. Start with your feet shoulder-width and move through the base of support progression from Image 1. If you are able to make it all the way to single leg stance and hold for >30 seconds without touching down, then the proprioceptive system is likely not the limiting factor to your balance.
Test(s) failed. What do I do now?!
If you do have issues with these tests, then the best thing that you can do is to talk to your doctor or physical therapist about what you can do to address this. A full evaluation of balance in physical therapy will shed more light on the specifics of your balance issue, which will allow your physical therapist to create a more specific balance program for you. Obviously, your vision is not something that can be addressed in physical therapy and your primary care physician can help you with that. Otherwise, there are some great things that can be done to help you become more steady on your feet!
Remember, It takes an Alliance to meet your goals!