that senses linear motion ( for example , the feeling of going up and down in an elevator , or accelerating in a car ), and the other that senses rotational motion ( for example , during a somersault ).
The somatosensory system takes all input from touch , pressure , heat , and proprioception to give our brain information about our position in space .
It ’ s important to know that no matter what your current balance level is ( poor , fair , good ), it can always be improved with targeted exercises . If you find that you lose your balance on a daily basis with basic activities or when playing pickleball , then incorporating balance exercises in your daily exercise routine will help you over time . Below you will find various exercises that will work on and challenge your balance . Remember , always start with the easy version , and progress as you feel comfortable . If you do not feel comfortable doing these by yourself , then seek out a physical therapist who will be able to help you with personalized attention .
For all the exercises listed below , there is a common progression :
Step 1 : Eyes open , with hand support ( holding on to something ) Step 2 : Eyes open , no hand support Step 3 : Eyes closed , with hand support Step 4 : Eyes closed , no hand support Step 5 : Performing the previous 4 steps on an unstable surface ( such as a foam pad or a pillow )
Once again , always start with the easy step for each exercise , and progress to the next level if you are successful .
Exercise 1 : Tandem Stance . Start at the kitchen counter with your hands on the counter . Place one foot in front of the other so that your heel from one foot touches the toes from the other foot . Make sure both feet are nicely lined up . Stand nice and tall , and try to maintain the position . The goal is to hold the position for 1 minute without loss of balance . Go through the progressions listed above , making sure to switch your feet position to work on both sides .
Exercise 2 : Standing on One Leg . This might seem easy , but you would be surprised how many people struggle with it . The goal is to hold for 1 minute without any loss of balance .
Start at the kitchen counter with your hands on the counter . Stand nice and tall , and pick up one leg . At first , maintain your vision on an immobile object with your hands touching the counter . To progress this , perform without holding on . Then try it with your eyes closed ( remember this will be more difficult since we are taking vision out of it ), holding on with your hands . Then finally , eyes closed without holding on . Once you get good , you can also incorporate single leg balancing during some of your daily activities such as brushing your teeth .
Exercise 3 : Stepping Up on a Step . This is a progression from Exercise 2 . Be sure to feel comfortable with Exercise 2 prior to performing this one .
To perform the exercise , grab a medicine ball or a weight ( start light and progress as you get better and more comfortable ). Face a staircase or step stool , hold the medicine ball ( or weight ) close to your chest , and step up on the step with one foot . Maintain your balance on the foot without putting down the second foot , and hold as long as you can , then come back down and switch the lead foot . To progress this , as you step up on the step , extend your arms so that the medicine ball is farther from your body ( the farther you reach , the harder it will be ). Finally , you can also perform this same exercise by performing a sidestep up onto the step . Be sure to work both sides .
If you work through the progressions , you will see how difficult it becomes when you take vision out of the equation , as well as when you stand on an unstable surface ( take out sensation ). However , every time you progress the exercise , you are challenging different parts of your balance systems , and therefore training them in various ways . Since your eyes are focused on the ball during a pickleball game , improving your other balance systems will help you feel more confident with your overall game and you will be in better positions on the court to be successful .
If you incorporate these exercises into your routine , and work through the progressions , you will see improvements over time , and you will become more confident in your ability to be balanced . This will translate into your pickleball game , especially as you add more dynamic variations to the balance exercises . Be creative , and if you think of innovative ways to challenge your balance , please post a video of you doing it on The Pickleball Doctor ’ s Facebook page .
Noe Sariban is the official Team Engage physical therapist . He is a Doctor of Physical Therapy , Certified Pickleball Teaching Professional , and a Team EngagePickleball sponsored athlete . Please visit
www . thepickleballdoctor . com for more information on injury prevention and rehabilitation tips . Noe started his website to provide pickleball players around the world with a reliable and free source of information . Please like his Facebook page
www . facebook . com / pickleballdoctor for updates and new information .
OCTOBER / NOVEMBER 2020 | MAGAZINE 63