The Impact of Balance Training on the Body and It’s Functions
Balance training is often thought of as something only older adults or people in rehabilitation need. In reality, it is a powerful tool for improving the way the body functions at all ages and activity levels. As an Osteopath, Clinical Pilates Instructor, and Personal Trainer, I see balance as a cornerstone of strength, coordination, and confidence in movement.
How Balance Training Affects the Nervous System
Balance is not just about muscles – it is about communication. Your brain, inner ear, eyes, and proprioceptors (the body’s position sensors in muscles and joints) constantly exchange information to keep you upright and stable. Balance training strengthens these neural pathways, improving how quickly and accurately the nervous system responds to challenges (Shumway-Cook & Woollacott, 2017).
Improving Muscle Coordination and Strength
When we train balance, muscles learn to work together more efficiently. Instead of over-relying on one area (for example, the lower back), balance exercises distribute effort across stabilising muscles, reducing strain and improving movement quality. Research shows that balance training enhances muscle activation patterns and improves overall motor control (Lesinski et al., 2015).
Injury Prevention and Recovery
After an injury, especially to the ankle, knee, or hip, balance is often reduced due to impaired proprioception. This increases the risk of further injury. By retraining proprioception and stability, balance exercises restore joint control and reduce recurrence (Han et al., 2015). This is why balance work is a core part of rehabilitation programmes.
Everyday Function and Athletic Performance
The benefits of balance training are not limited to injury prevention. For daily life, it helps with tasks such as climbing stairs, walking on uneven ground, or carrying loads safely. For athletes, it supports agility, speed, and precision. Studies show that balance training improves performance in sports requiring quick changes of direction and power (Zech et al., 2010).
Conclusion
Balance training impacts more than stability – it improves how the nervous system communicates, how muscles coordinate, and how the body moves in everyday life and sport. Whether for rehabilitation, prevention, or performance, balance work creates a stronger, more adaptable, and resilient body.
References
Han J, et al. (2015). Proprioception and balance training can improve proprioception and balance in young adults. Journal of Strength and Conditioning Research, 29(8), 2265–2270.
Lesinski M, et al. (2015). Effects of balance training on balance performance in healthy older adults: A systematic review and meta-analysis. Sports Medicine, 45(12), 1721–1738.
Shumway-Cook A, Woollacott M. (2017). Motor Control: Translating Research into Clinical Practice. 5th ed. Lippincott Williams & Wilkins.
Zech A, et al. (2010). Balance training for neuromuscular control and performance enhancement: A systematic review. Journal of Athletic Training, 45(4), 392–403.