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How Good is your Balance?

How good is your balance

Good Balance is vital! Balance allows you to stand on one leg when dressing, walk on uneven surfaces, keep you upright with a misstep, keep you safe with an unexpected collision and land safely from jumping.

Do you know how good your balance is? Measure yourself and find out.

How Good is your Balance stand on one leg

As these tests are challenging your balance capacity, perform these tests with a partner so that they can, time you, score you and keep you safe; don’t fall over!

There are a collection of tests along a balance spectrum ranging from basic to very difficult.

The aim is to stand on 1 leg, cross arms and eyes shut; hold this for 9 seconds on each leg.

1
Balance Error Scoring System

Developed by researchers and clinicians at the University of North Carolina’s Sports Medicine Research Laboratory, Chapel Hill, NC 27599‐8700

2
Unipedal Stand Test

Springer, Barbara A., et al. “Normative values for the unipedal stance test with eyes open and closed.” Journal of Geriatric Physical Therapy 30.1 (2007): 8-15.
For optimal safety with independent day-to-day life and walking for exercise, you should be passing the “Unipedal Test”.

Stand on 1 leg with the arms crossed over chest,

unipdedal-stance-balance-Active Solutions Physio

Part 1; eyes open.

Part 2; eyes shut.

3
Star Excursion Balance Test

Gribble, Phillip A., Jay Hertel, and Phil Plisky. “Using the Star Excursion Balance Test to assess dynamic postural-control deficits and outcomes in lower extremity injury: a literature and systematic review.” Journal of athletic training 47.3 (2012): 339-357.
If you are very active and running for exercise, you should be passing the “Star Excursion Test”.

star-excursion-balance-Active Solutions Physio Churchlands

Star Excursion Test for Balance

Test each leg by touching your non standing leg as far as possible in 3 directions

  1. Forwards out in front of you
  2. Behind and to the right
  3. Behind and to the left
4
Sports Vestibular Balance Test

Randall Cooper; B.Physio, M. Physio, FACP Sports Physiotherapist and Mick Hughes; B.Physio, B.Ex Sci., Grad Cert Sports Physio

If you play contact sport with change in direction movements, you should be passing the “Sports Vestibular Balance Test”.

Stand on one leg with hands on the waist.

1. Move the Head Side-to-Side

  • 70°-90° turn
  • For 15 seconds
  • at a rate of 60 beats per minute
  •  
 
 
move head side to side 1
move head side to side 2

2. Move the Head Up-and-Down

  • look at floor to ceiling
  • For 15 seconds
  • at a rate of 60 beats per minute
move head up and down 1
move head up and down 2
In Summary

The Balance Test you are able to pass should match your level of movement and exercise demands needed for your life.

If your balance capacity does not match your activity and exercise level, then you MUST perform exercises which will improve your balance. Good balance is essential for everything; from returning to sport after ACL reconstruction to help prevent falls if you have osteoporosis.

Your Physiotherapist will design a specific program for you.

Click on the links below to book online for a physiotherapy assessment and treatment or give us a call on 0438 648 884.

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