Balance Training and Injury Prevention

29 Feb

airex-balance-pad-471910[1]Ankle injuries are among the most common injuries, across all sports, and lower limb instability plays a significant role in these injuries.

In addition to the development of lower extremity muscle and connective tissue strength, an effective injury prevention strategy is the development of proprioception.

Proprioception can be defined as the ability to sense stimuli arising within the body regarding position, motion, and equilibrium; the normal awareness of one’s posture, movement, balance, and location based on the sensations received by the proprioceptors (sensory receptors that receive stimuli from within the body, especially one that responds to position and movement).

“Improvements in proprioceptive control (balance) in a single stance may be a key factor for an effective reduction in ankle sprains, knee sprains, and low back pain,” according to a study in the Journal of Strength and Conditioning Research. (Riva, D,

At Athletic Performance Training Center, virtually all of our athletes finish their workouts with an ankle stability exercise, performed on an Airex balance pad.  The exercise is performed in socks, to eliminate the stabilizing effect of the soles of their shoes.

We start with 30 seconds on each foot, with a still, “quiet” upper body (athletes can’t use arms and upper torso to assist in balance).  Once our athletes become proficient, we add increments of 15 seconds, eventually aiming for 2-3 minutes on each foot, twice a week.

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Your thoughts?

5 Responses to “Balance Training and Injury Prevention”

  1. Tony February 29, 2016 at 8:23 AM #

    This sounds like a great idea. I think balance is one of the neglected skills for us old guys. Thanks!

    • Brian Lebo February 29, 2016 at 8:30 AM #

      Thanks for the feedback, Tony! Have a great day!

  2. Tony February 29, 2016 at 8:25 AM #

    Reblogged this on One Regular Guy Writing about Food, Exercise and Living Longer and commented:
    I would like to recommend this kind of thing for everyone, but especially us older folks. (You know who you are!)


    • Brian Lebo February 29, 2016 at 8:31 AM #

      Thanks for sharing, Tony!

      • Tony February 29, 2016 at 11:30 AM #

        I ordered one from Amazon. You should get a bird dog fee.

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