Balance and Stability

What do you imagine when you hear balance and stability?

I imagine a tightrope walker or a gymnast landing a perfect 10 off the beams. What both of those people have in common is that they have trained their bodies, muscles and proprioceptive skills to achieve these incredible things.  

In the world of hiking good balance and stability are a major injury prevention measure. As we age, our sense of balance and stability naturally declines due to changes in muscle strength, joint flexibility, and proprioception. So maintaining good balance and stability becomes not only about confidence on the trail but a matter of falls risk prevention and safety.  

Balance refers to the ability to maintain your center of mass over your base of support, while stability is the ability to control forces and movement to maintain balance. Proprioception is our body's ability to sense its position and movement in space. 

As hikers, we need to navigate uneven terrain, climbing inclines, and adjusting quickly to slippery or unstable surfaces. And don’t forget the odd rock scramble here or there. This is where proprioception comes in as is your body's internal GPS. It’s what allows you to walk on a rocky trail without watching every step or catch yourself when you trip. It helps your brain know where your limbs are, how they’re moving, and how much force or effort is needed to stay upright. As proprioception declines with age, so does the body’s ability to quickly react to slips or changes in terrain—making training this sense just as important as strengthening muscles. 

The inner core is essential for maintaining good balance. This is why as part of our functional in Diamonds we focus on core strength. The inner core refers to  transverse abdominal, lumbar multifidus (the muscles which protect your spine /lower back) and transverse obliques.  

Stabiliser muscles play a key role in keeping you upright and controlled. They are small deep muscles that contribute to joint stability and protection when the prime mover muscles (or the major muscle involved in a particular action) is activated. Some examples of stabiliser muscles include the rotator cuff, iliac and psoas (hips), soleus (ankle and foot), posterior tibialis (ankle). Strengthening these muscles enhances your ability to handle uneven surfaces and sudden shifts in movement.

Below are some easy exercises which will help you maintain good balance, stability and proprioception. And happy hiking!

Single-Leg Stands

●      How to do it: Stand on one foot for 30 seconds, then switch. Use a chair or wall for support if needed.

●      Benefits: Improves balance and ankle stability.

Calf Raises

●      How to do it: Stand with your feet flat and hip width apart. Shift your weight to the balls of your feet lifting your heels off the ground.

●      Benefits: Improves balance and ankle stability.

Glute Bridges

●      How to do it: Lie on your back with knees bent and feet flat on the floor. Lift your hips, hold for a few seconds, then lower.

●      Benefits: Strengthens the glutes, lower back, and core.

Bird-Dog Exercise

●      How to do it: On hands and knees, extend one arm and the opposite leg, hold, then switch.

●      Benefits: Engages core and back muscles for trunk stability.

Reverse Lunges

●      How to do it: Step one leg back and slightly out, landing with your toe first. Keep your chest in an upright position, bending your knees to form right angles with both of your legs. Drive off the ground with your front foot and step your rear leg forward into the starting position.

●      Benefits: Strengthens glutes and lower body, and improves balance.