Skip to content
| Blog

How Can I Improve My Balance?

Summit Orthopedics physical therapist Kyle Hall, DPT, physical therapy site lead for Summit’s Vadnais Heights location, shares some easy ways to improve your balance.

Although it is often overlooked, balance is an important part of your overall physical fitness. Poor balance increases your chance of falls or other causes of injury and can reduce your overall mobility. Here are some tips to help you keep you steady on your feet, from Summit Orthopedics physical therapist Kyle Hall, DPT, physical therapy site lead for Summit’s Vadnais Heights location.

“Your body relies on three things for balance: your eyes, your inner ear, and receptors in your joints — that’s the part that can decline with age or injury,” Hall said. These joint receptors contribute to balance by sending signals back to the brain to tell you that you are falling or that there is more pressure to one side or another.

How can I improve my balance?

Yoga and Pilates are excellent for improving your steadiness, and core-strengthening exercises like planks and straight leg raises can help as well. Heel raises can increase ankle strength, which can help support you if you wobble. But if you have problems with your balance, it may be smart to add specific balance-building exercises into your daily routine three to five times a week.

A typical progression of balance exercises may include:

If you’re an athlete who wants to attain higher levels of performance, try using a minitrampoline, plyometrics, and box jumps. You can also catch a ball thrown by someone else, with planned and unplanned changes in direction.

Should I be working on balance?

There are several easy ways to test your balance:

“Standing with your feet together and your eyes closed, you should be able to stand for about 30 seconds. If not, balance is something to work on,” Hall said.

Other balance benchmarks include:

There are many good balance tests available for free online. Hall suggests the Berg Balance Test, which will tell you if you’re at high risk of falling or should use a cane or walker for safety.

“It’s better to be safe than sorry, so I advise people with balance problems to use a device, like a cane or walker,” Hall said.

Summit Orthopedics supports healthy lifestyles

Community health flourishes when specialized orthopedic care is conveniently available close to home. Summit Orthopedics is proud of our fellowship-trained subspecialty teams offering the full spectrum of orthopedic expertise in bone, tendon, ligament, muscle, and joint conditions.

Start your journey to a healthier, more active self. Find your orthopedic expert, request an appointment online, or call us at (651) 968–5201 to schedule a consultation.

More resources for you: