As you go about your daily life, you might not realize how much effort your body puts into keeping you upright, stable, and balanced. Balance problems are common, especially as we age. In fact, 25% of adults aged 65 and older experience a fall each year. According to the Centers for Disease Control, falls due to balance deficits are the leading cause of injury in older adults. However, balance issues can affect individuals of any age.

Balance relies on three interconnected systems, often referred to as the three pillars of balance: the visual system, vestibular system, and somatosensory system. For optimal balance, each system must work correctly and in coordination. When one system is impaired, balance deficits can arise.

The Three Pillars of Balance

1. Visual System: This system involves your eyes and their ability to interpret and process visual information about your surroundings.
2. Vestibular System: Located in the inner ear, this system helps you interpret the position of your head relative to your body and gravity.
3. Somatosensory System: Made up of receptors in your muscles, joints, and skin, this system informs your brain about your body’s position in space.

An example of how these systems work in harmony can be seen in a gymnast performing on the balance beam. She relies on her visual system to position her feet with precision, her vestibular system to sense head movement during flips and turns, and her somatosensory system to feel the beam beneath her feet, as well as the bending of her knees and ankles. Together, these systems allow her to execute her routine without losing balance. By assessing each system individually, we can pinpoint the root cause of any balance issues and develop a targeted plan to address them.

Customized Balance Rehabilitation

Once we figure out which system is affecting your balance, we can create a personalized program just for you. These programs are designed to strengthen the three key areas of balance through different exercises:

• Static Exercises: These are done without movement, like standing on one leg for 30 seconds.
• Dynamic Exercises: These involve movement, such as walking heel-to-toe along a straight line.

The program also focuses on strengthening your core, hips, and ankles, since these muscles are key for balance. When your balance is off, these muscles are the first to react. If they’re weak or not working right, it can make it harder to stay steady. Strengthening these areas helps you perform both static and dynamic balance exercises more effectively.

Why Balance Retraining Matters

If you find yourself losing your balance during things like walking on uneven sidewalks or climbing stairs, balance retraining could help. Our expert Doctors of Physical Therapy can develop a program that targets the exact cause of your balance issues and works on building up any areas of weakness.

This program can make everyday activities easier and even help you enjoy things like hiking, yoga, or sports. Don’t let balance problems hold you back — click here to schedule an appointment and invest in your stability today!