in the balance

Balance and proprioception play crucial roles in the performance and injury prevention of older athletes. As individuals age, declines in these two physiological attributes can affect athletic performance and increase the risk of falls and injuries.

In a multi-directional sport such as hockey where athletes carry sticks resulting in asymmetric loading of body areas and where effective skill execution requires healthy peripheral vision, the importance of balance and proprioception can not be understated.

Balance

Balance involves the integration of sensory input from the visual, vestibular, and somatosensory systems to maintain stability and orientation. Research has shown that balance tends to deteriorate with age due to factors such as muscle weakness, decreased reaction time, and impaired sensory inputs.

Shumway-Cook and Woollacott (2017) demonstrated that older adults exhibited poorer balance control compared to younger individuals, which could be attributed to decreased muscle strength and slower postural reflexes.

Wolfson et al. (1995) found that balance training could significantly improve postural control and reduce fall risk in older adults.

Proprioception

Proprioception refers to the body’s ability to perceive its position in space and movement through the activity of proprioceptors located in muscles, tendons, and joints. Aging can result in a decline in proprioceptive acuity, making precise movements more difficult and thereby increasing the risk of injuries.

In field hockey, if you want to see a classic skill movement where this deprecation is obvious simply observe backhand techniques.

Goble et al. (2009) highlighted that proprioceptive function declines with age, evidenced by poorer kinesthetic and joint position sense in older adults compared to younger individuals.

Rogers et al. (2003) demonstrated that proprioceptive training could enhance proprioceptive acuity and stability in older adults, leading to improved functional performance and reduced fall risk.

Combined Effects

For aging athletes, maintaining high levels of balance and proprioception is particularly important. Engaging in activities that challenge and improve these functions can help older athletes extend their athletic careers and reduce the likelihood of injury.

Granacher et al. (2012) reviewed the effects of balance training on athletic performance in older adults and found that regular balance exercises could enhance functional performance, reduce the incidence of injuries, and improve overall quality of life.

Booth et al. (1997) indicated that strength and balance training combined could significantly improve muscle power, proprioception, and balance in older athletes, enhancing their sports-specific performance and reducing injury risk.

Practical Applications

Older athletes can benefit from incorporating specific exercises targeting balance and proprioception into their training routines. Practices such as yoga, Tai Chi, bosu and balance board exercises have been shown to be effective.

BASIC Balance and Proprioception Workout

Warm-Up (10 minutes)

Light Cardiovascular Activity: Walking or stationary cycling to increase blood flow to muscles.

Dynamic Stretching: Arm swings, leg swings, and torso twists to prepare the body for more intense activity.

Balance Exercises (15-20 minutes)

Single-Leg Stands

Execution: Stand on one leg for 30 seconds, then switch legs. Use hand support initially (chair or wall) if needed.

Progressions: Close eyes, stand on a softer surface (foam pad).

Repetitions: 3 sets on each leg.

Studies show single-leg stands improve static balance and can reduce fall risk in older adults (Granacher et al., 2012).

Heel-to-Toe Walk (Tandem Walking)

Execution: Walk in a straight line placing the heel of one foot directly in front of the toes of the other foot.

Repetitions: 3 sets of 10 steps each direction.

This exercise enhances both balance and gait stability (Shumway-Cook & Woollacott, 2017).

Tai Chi or Yoga

Execution: Participate in a 20-30 minute session focusing on controlled movements and poses.

Frequency: 2-3 times per week.

Tai Chi and Yoga have been shown to improve balance and reduce the risk of falls among older adults (Rogers et al., 2003; Wolfson et al., 1995).

Proprioception Exercises (20 minutes)

Balance Board Exercises

Execution: Stand on a balance board, shifting weight to maintain stability. Progress to performing gentle squats on the board.

Repetitions: 3 sets of 1-2 minutes balancing.

Balance board training improves proprioceptive acuity and dynamic balance (Goble et al., 2009).

Foam Pad Balance

Execution: Stand on a foam pad with eyes open initially, then progress to closing eyes.

Repetitions: 2. Foam Pad Balance

Execution: Stand on a foam pad with eyes open initially, then progress to closing eyes.

Repetitions: 3 sets of 30 seconds to 1 minute.

Exercises on unstable surfaces like foam pads enhance proprioceptive feedback and stability (Rogers et al., 2003).

Dynamic Movements on an Unstable Surface

A progression.

Execution: Perform lunges or step-ups onto an unstable surface, such as a Bosu ball.

Repetitions: 3 sets of 10-12 repetitions.

Dynamic movements on unstable surfaces can improve functional proprioception and muscle activation patterns (Booth et al., 1997).

Cool Down (10 minutes)

Static Stretching: Focus on major muscle groups including calves, hamstrings, quadriceps, hip flexors, and shoulders.

Breathing Exercises: Deep breathing or meditation to promote relaxation and recovery.

References

Booth, F. W., Weeden, S. H., & Tseng, B. S. (1997). Effect of aging on human skeletal muscle and motor function. Medicine and Science in Sports and Exercise, 30(4), 475-478.

Goble, D. J., Coxon, J. P., Wenderoth, N., Van Impe, A., & Swinnen, S. P. (2009). Proprioceptive sensibility in the elderly: degeneration, functional consequences and plastic-adaptive processes. Neuroscience & Biobehavioral Reviews, 33(3), 271-278.

Granacher, U., Gollhofer, A., Hortobágyi, T., Kressig, R. W., & Muehlbauer, T. (2012). The importance of trunk muscle strength for balance, functional performance, and fall prevention in seniors: a systematic review. Sports Medicine, 43(7), 627-641.

Rogers, M. L., Rogers, N. L., Takeshima, N., & Islam, M. M. (2003). Methods to assess and improve the physical parameters associated with fall risk in older adults. Preventive Medicine, 36(3), 255-264.

Shumway-Cook, A., & Woollacott, M. H. (2017). Motor control: Translating research into clinical practice. Lippincott Williams & Wilkins.

Wolfson, L., Whipple, R., Derby, C. A., Amerman, P., & Nashner, L. (1994). Gender differences in the balance of healthy elderly as demonstrated by dynamic posturography. Journals of Gerontology, 49(4), M160-M167.