Sports Med U | Educating Minds, Elevating Potential

What is balance?

Pollock, A.S., Durward, B.R., Rowe, P.J. and Paul, J.P., 2000. What is balance?. Clinical rehabilitation, 14(4), pp.402-406.

In today’s letter

• Overview of Balance

• A fun infographic for you to save and use in the future

• Rapid Results =

Balance is a dynamic, adaptive process that involves multiple systems working together. Whether the persons is recovering from an injury or preventing falls, balance & proprioception training helps improve coordination, stability, and confidence.

• 3 resources to check out to further your knowledge about Balance

• Meme of the week: Anyone else already feels burnt out in 2025? 😄 

Whats New in SportsMed U

Exciting news! You can now experience the premium version of SportsMedU free for 14 days—no strings attached.

Here’s what you’ll get during your trial:
✅ Full study breakdowns: Dive deep into the latest sports medicine research.
✅ Expert commentary: Analysis and explanation of to take aways from the study
✅ Practical clinical tips: Apply what you learn directly to your practice.

Don’t worry though, at the end of your 14-day free trial we’ll send you a friendly reminder so you can decide what works best for you!

🤓 Start your free trial 🤓

Aim of the study

This study aims to have a look and explain human balance, and to identify concise definitions of balance and related terms.

Balance and Postural Control

Balance is often misunderstood as simply the ability to stand still, but it’s much more dynamic and involves managing body position and adjusting to various situations.

Postural control on the other had is the system our body uses to stay balanced during different movements. It's the combination of sensory input, central nervous system processing, and motor response to help us maintain stability.

There are 3 main types of postural control,

1. Maintaining a Static Posture (e.g., Standing Still): This involves keeping the body in a stationary position while remaining upright. It requires the integration of sensory input (e.g., from the eyes, inner ear, and muscles) to ensure the body's alignment is optimal and stable.

For example, the body must counteract the force of gravity to stay balanced without toppling over.

2. Transitioning Between Postures (e.g., Moving from Sitting to Standing): Shifting from one position to another, such as moving from sitting to standing, requires a coordinated effort between muscles and joints to ensure smooth and stable movement. The body must adjust its posture and center of mass to maintain balance during these transitions. This adjustment requires for the nervous system to plan and execute these movements correctly.

3. Reacting to External Forces (e.g., Catching Yourself When You Trip): Yes, you need balance whilst your just standing still. However, the main challenge is to react to unexpected external forces, such as slipping, tripping, or being pushed. The ability to catch yourself or adjust your posture quickly to avoid a fall and save your pride is the most important aspect of balance training.

These three aspects—static posture, posture transitions, and reactive control—require the brain to process sensory information and send signals to muscles to perform stabilising actions.

Sensory systems (visual, vestibular, and somatosensory) provide information about our surroundings and position, while the brain processes this data and coordinates muscular responses to maintain balance.

A good rehab plan should address all these aspects (especially early on), progressively improving the patient's ability to maintain and regain stability.

Balance is Trainable

Balance is not an inherent, fixed ability—it’s a motor skill that can be developed and refined with practice, just like any other physical skill, such as learning to ride a bike or play an instrument.

As with any skill, balance training requires repeated, structured exercises that help the central nervous system adapt by improving the coordination between muscles, sensory systems, and the brain.

1. Neuroplasticity and Motor Learning: Through consistent training, the brain undergoes a process known as neuroplasticity, where neural connections are strengthened and optimised. This allows the central nervous system to become more efficient in coordinating muscle actions that contribute to balance. Essentially, the brain "learns" how to maintain stability in varying situations.

Progression of Difficulty: For a patient recovering from an injury (such as an ankle sprain), starting with simpler balance tasks is important to build a foundation. These exercises may include basic exercises that we learn in 1st year of Uno (such as standing on one leg, which helps improve core stability and proprioception (awareness of body position)). Once the patient masters these tasks, more complex exercises are introduced to challenge their balance in dynamic ways.

Dynamic Tasks: As the patient’s stability improves, tasks such as hopping, balancing on unstable surfaces (like balance boards or foam pads), or performing balance exercises while walking can be added. These more advanced exercises simulate real-life situations (e.g., walking on uneven terrain or adjusting to sudden changes in position) and help improve dynamic balance, which is the ability to maintain stability during movement.

2. Individualisation: Every patient has a unique set of needs, and balance training should be tailored accordingly. Factors like

• Age

• Injury history

• Fitness level

• Neurological condition

must all be considered when designing a programme. For instance, a patient recovering from a sports injury might require exercises that focus on restoring strength and range of motion, while someone with a neurological disorder might need more emphasis on improving reaction time and sensory integration.

3. Building Strength, Coordination, and Confidence: Patients who struggle with balance due to injury or illness may become fearful of falling, which can lead to further instability and reduced activity. By gradually challenging the body’s balance systems, we can help patients rebuild strength, coordination, and the mental confidence to engage in everyday activities without fear of losing balance.

Clinical tip

When addressing balance issues, identify whether the deficit involves static, dynamic, or reactive postural control. Use specific assessments like the Stork Test for static balance and the Star Excursion Balance Test for dynamic balance to pinpoint challenges.

Once the issue is identified, design interventions targeting the deficit—for example, static exercises for holding positions or reactive drills for improving response to disturbances. Regularly document and reassess progress to refine treatment and ensure optimal outcomes

Top 3 Resources to Check Out

And learn more about…

1. Simple “drills” to improve balance - (PDF) - LINK

2. Assessing & training proprioception - (Article) - LINK

3. How the ear affects balance

Meme of The Week

Thank you for reading this weeks edition!

Have a browse through our articles to sharpen you diagnostic skills