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Writer's pictureMarquette Physical Therapy
Nov 43 min read

Balancing Act!

Contributed by: Marquette Physical Therapy

balance on one foot
 

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November is here and that means the holidays are around the corner. This is a busy time for us women, because, let’s be honest, we plan basically every detail of the upcoming festivities. Food, decorations, parties, in-laws, scheduling, gifts, reservations, games, etc. How do we do it so flawlessly in addition to everything else we’re usually in charge of?! It's a balancing act.


Does our ability to balance the stress of the holidays reflect how well we can physically balance on our own legs?


Balance is an integral part of our health and wellness. Research has proven that if someone over the age of 50 cannot stand on one leg for at least 10 seconds, their risk of death from any cause is DOUBLED within the next ten years. Why is this? Balance reflects our overall health due to the many factors that work together to keep us upright.


Balance mainly incorporates 3 systems: vision, proprioception, and vestibular.


VISION: Our eyes sense the world around us and send feedback to our body. Want to see how much vision plays into our balance? Stand on one leg, see how well you do, then close your eyes.  A lot harder, huh?


PROPRIOCEPTION: Receptors in our muscles and joints give us a sense of body awareness. In terms of balance, this includes our skin’s sensation on the bottom of our foot and foot/ankle strength.

●      Sensation: Those with diabetes, neuropathy, or nerve issues from low back injuries can lose sensation in the bottom of their feet which leads to decreased balance and therefore decreased overall health.

●      Strength: Increasing toe strength just by 1% is proven to decrease our risk of falling by 14%. Yes, those tiny toes can change your life!

 

VESTIBULAR: a sensory system in the inner ear that helps you maintain balance and spatial orientation. This system detects head movement and can be affected by sickness, concussions, medications, and more. Try this: stand on one foot and then turn your head side to side as if saying “no”. Challenging the vestibular system will make your foot’s proprioception work harder to keep you upright.


As a physical therapist, I aim for most of my patients to balance on one leg for 30 seconds. However, a lot of y’all cannot! As trained professionals, PTs are able to determine which of the 3 systems (vision, proprioception, and vestibular) are contributing to the lack of balance. We create a specific plan to address these deficits to improve your quality of life.


Can you balance on one leg as well as you can balance the craziness of the holidays? Share this article with your friends and family. “How Long Can You Balance On One Leg” could even be a family fun contest after Thanksgiving dinner. Use this video to learn how to improve your balance and do not be afraid to find a physical therapist near you to make sure you are living life to the fullest!



 

Marquette Physical Therapy has two locations - Leawood & De Soto, KS. We treat one-on-one with a focus on manual therapies with specialties in Graston Technique™, Dry Needling, Pelvic Floor, Vestibular/Concussion, golf, and diagnostic ultrasound.


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