{"id":26873,"date":"2018-04-10T14:15:29","date_gmt":"2018-04-10T18:15:29","guid":{"rendered":"https:\/\/netpacestudios.com\/mma\/?p=4967"},"modified":"2018-04-10T14:15:29","modified_gmt":"2018-04-10T18:15:29","slug":"is-your-balance-setting-you-up-for-an-injury","status":"publish","type":"post","link":"https:\/\/netpacestudios.com\/mma\/is-your-balance-setting-you-up-for-an-injury\/","title":{"rendered":"Is Your Balance Setting You Up For An Injury?"},"content":{"rendered":"<p><span style=\"font-weight: 400;\">It\u2019s what gives us the ability to walk on two legs and stays with us our entire life, balance. Our balance and vestibular system develop as we grow from a baby all the way through adulthood, and then begin to decline. Most people don\u2019t know their balance is not optimum until they suffer a sports injury, trip and fall, or lose their balance in the shower. No matter what your age, balance affects your ability to be active.<\/span><\/p>\n<p>&nbsp;<\/p>\n<h2><b>Can you do this?<\/b><\/h2>\n<ul>\n<li style=\"font-weight: 400;\"><span style=\"font-weight: 400;\">Stand next to a counter or sink barefoot with your hand gently grasping the counter surface.<\/span><\/li>\n<li style=\"font-weight: 400;\"><span style=\"font-weight: 400;\">Put one foot directly in front of the other, so that one heel is touching the opposite toes.<\/span><\/li>\n<li style=\"font-weight: 400;\"><span style=\"font-weight: 400;\">Gently lift your hand up, but keep it close to the counter in case you need to grab it quickly. Try to hold this for 10 seconds (only do this if you feel safe or have someone nearby to help you).<\/span><\/li>\n<li style=\"font-weight: 400;\"><span style=\"font-weight: 400;\">Now try it with you eyes closed.<\/span><\/li>\n<li style=\"font-weight: 400;\"><span style=\"font-weight: 400;\">Do you wobble a lot or even lose your balance? Your balance needs work!<\/span><\/li>\n<\/ul>\n<p>&nbsp;<\/p>\n<h2><b>There are many reasons for our decline in balance:<\/b><\/h2>\n<ul>\n<li style=\"font-weight: 400;\"><span style=\"font-weight: 400;\">Changes in our vestibular system<\/span><\/li>\n<li style=\"font-weight: 400;\"><span style=\"font-weight: 400;\">Changes in muscle mass, flexibility and strength<\/span><\/li>\n<li style=\"font-weight: 400;\"><span style=\"font-weight: 400;\">Changes in eyesight<\/span><\/li>\n<li style=\"font-weight: 400;\"><span style=\"font-weight: 400;\">Diminishing reflexes<\/span><\/li>\n<li style=\"font-weight: 400;\"><span style=\"font-weight: 400;\">Previous injuries to ankle, knee, hip or spinal joints<\/span><\/li>\n<\/ul>\n<p>&nbsp;<\/p>\n<h2><b>How balance affects sports performance<\/b><\/h2>\n<p><span style=\"font-weight: 400;\">The more aggressive you are in sports, the better your balance and reflexes have to be. Many ankle, knee, hip and back injuries in running, tennis and other sports are attributed to poorly performing balance. By incorporating simple balance exercises into your workout routine, you can set yourself up for success and prevent injuries, as well as enhance your sports performance.<\/span><\/p>\n<p>&nbsp;<\/p>\n<h2><b>How balance affects back pain<\/b><\/h2>\n<p><span style=\"font-weight: 400;\">How you walk directly impacts your back and can actually be a big contributor to back pain. By improving balance, coordination and strength in your hips, pelvis and legs, your spine will be supported and guided, reducing strain. This in turn, helps your back function normally without aggravation and inflammation. Balance activities are an important component of our SPINE Program for relieving back pain. <\/span><\/p>\n<p>&nbsp;<\/p>\n<h2><b>Preventing falls<\/b><\/h2>\n<p><span style=\"font-weight: 400;\">According to the Centers For Disease Control (CDC), over 2.5 million adults were treated for nonfatal injuries in emergency departments in 2013. In older adults, falls are the leading cause of fatal and nonfatal injuries. Most people don\u2019t think about keeping their balance in shape, until it is too late and they fall, fracturing an arm, leg or injuring their back. The good news is that most falls can easily be prevented, simply by the regular exercising of your balance system.<\/span><\/p>\n<h2><b><br \/>\n<\/b><b>What you can do<\/b><\/h2>\n<p><span style=\"font-weight: 400;\">You can improve your balance, and it involves performing simple balance exercises. Try this easy exercise to strengthen your balance:<\/span><\/p>\n<p>&nbsp;<\/p>\n<p><span style=\"font-weight: 400;\">Calf Raise<\/span><\/p>\n<ul>\n<li style=\"font-weight: 400;\"><span style=\"font-weight: 400;\">Stand facing and lightly touching a wall with your hands.<\/span><\/li>\n<li style=\"font-weight: 400;\"><span style=\"font-weight: 400;\">Slowly raise up and down on your toes.<\/span><\/li>\n<li style=\"font-weight: 400;\"><span style=\"font-weight: 400;\">Repeat 10 times, rest, then do 2-3 more sets.<\/span><\/li>\n<li style=\"font-weight: 400;\"><span style=\"font-weight: 400;\">Try without holding on for a greater challenge.<\/span><\/li>\n<\/ul>\n<p>&nbsp;<\/p>\n<p><span style=\"font-weight: 400;\">The first step in preventing an injury or fall is testing your balance and being honest with yourself that your balance needs work. Our physical therapists can make a big difference in improving your balance and vestibular system, improving your ability to be active, safely. Call <strong><a href=\"https:\/\/netpacestudios.com\/mma\/\">Rehab MMA<\/a><\/strong> today to learn more about our specialized programs and how you can get back to an active, pain free lifestyle!<\/span><\/p>\n","protected":false},"excerpt":{"rendered":"<p>It\u2019s what gives us the ability to walk on two legs and stays with us our entire life, balance. Our balance and vestibular system develop as we grow from a baby all the way through adulthood, and then begin to decline. Most people don\u2019t know their balance is not optimum until they suffer a sports&hellip; <a class=\"more-link\" href=\"https:\/\/netpacestudios.com\/mma\/is-your-balance-setting-you-up-for-an-injury\/\">Continue reading <span class=\"screen-reader-text\">Is Your Balance Setting You Up For An Injury?<\/span><\/a><\/p>\n","protected":false},"author":11,"featured_media":4968,"comment_status":"open","ping_status":"open","sticky":false,"template":"","format":"standard","meta":{"_acf_changed":false,"footnotes":""},"categories":[52,94],"tags":[93,95,118],"class_list":["post-26873","post","type-post","status-publish","format-standard","has-post-thumbnail","hentry","category-health-wellness","category-physical-therapy","tag-physical-therapist","tag-physical-therapy","tag-balance","entry"],"acf":[],"yoast_head":"<!-- This site is optimized with the Yoast SEO plugin v27.6 - https:\/\/yoast.com\/product\/yoast-seo-wordpress\/ -->\n<title>Is Your Balance Setting You Up For An Injury? | Rehab MMA Arlington, VA<\/title>\n<meta name=\"description\" content=\"The first step in preventing an injury or fall is testing your balance and being honest with yourself that your balance needs work.\" \/>\n<meta name=\"robots\" content=\"index, follow, max-snippet:-1, max-image-preview:large, max-video-preview:-1\" \/>\n<link rel=\"canonical\" href=\"https:\/\/netpacestudios.com\/mma\/is-your-balance-setting-you-up-for-an-injury\/\" \/>\n<meta property=\"og:locale\" content=\"en_US\" \/>\n<meta property=\"og:type\" content=\"article\" \/>\n<meta property=\"og:title\" content=\"Is Your Balance Setting You Up For An Injury? 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