All studies from the video and my free pain guide can be found here: pphys.io/blog-worst-balance-training If you have questions or feedback, please write a comment. 😊
study measured improvements by time in balance, but ankle (or other) sprains in sports usually occur at low ground contact times. maybe balance training could improve your ability to make fine adjustments at high speeds and potentially reduce the severity of injury. agreed that balance training shouldn't be your main focus of training, but i do think there's some value supplementing it. especially since it doesn't take much time or accumulate fatigue imo anecdotally doing ring dips (similar concept to unstable surface training) as my main push movement also improved my regular/weighted dips.
Thanks for your comment! 😊 I am more than willing to change my mind, as soon as proper evidence comes up to prove that training on unstable surfaces reduces injury risk. From what I currently know (and what I showed in the video) it looks like there are much, much smarter ways to make use of the time. Especially since most people are struggling with finding enough time to train. If those people used 20-30 Minutes out of their 2 hours of strength training per week, doing exercises on unstable surfaces, it wouldn't be much time, but they could have spent it more wisely. Of course, it always depends on the goal of the person (as I mentioned at the end of the video) I totally get what you are saying with your dips - and that can definitely be the case. The big question is: was it due to the instability?
seems to be the number one trending thing in the german "science church" physio community... okay. my two cents: balance is specific. thats very true, but the more different movement/balance experiences you have the faster you adapt to a new one. you train your nervous system aka. intermuscular coordination with balance pads/unstable surfaces quite well - though some different muslces are more/less active in the chain depending on the specific task.
Thanks for your comment. Really? Didn't know that this was so trendy in Germany. What you seem to be talking about is the Learning to Learn approach - if I understood this correctly. Adding more versatility to your balance training with the hope of having faster learning curves. I have discussed in the video. This doesn't seem to apply to balance training (at least as far as we know right now). Please don't get me wrong - I'm all for variability in training, but I think we have to be careful about claiming transfer effects, where there don't seem to be much/any.
Danke dir. Kann man daraus schließen, dass Balance Pads bei einem Knorpelschaden im Knie auch keinen besseren Effekt auf die Kniestabilität haben????? GLG
@@ginolazzaro The idea of balance training on unstable ground, such as wobble boards or stability balls, has been debated in fitness and rehabilitation circles. It's not inherently "useless," but its effectiveness depends on the goals and context. Here's a breakdown: Benefits of Balance Training on Unstable Surfaces: Improved Proprioception: Training on unstable surfaces challenges your body's ability to sense its position and movement, which can improve proprioception. This can be particularly beneficial for injury rehabilitation and injury prevention, especially in the ankles and knees. Enhanced Stabilizer Muscle Activation: Unstable surfaces force your body to engage smaller stabilizing muscles that might not get as much work on stable surfaces. This can increase muscular coordination and control, especially around joints. Rehabilitation: Unstable surface training is often used in physical therapy, particularly for recovering from injuries, as it helps retrain balance, joint stability, and neuromuscular coordination. Core Strengthening: Balancing on an unstable surface engages the core more than on stable ground, which can lead to better overall core strength and stability. Limitations and Contexts Where It's Less Useful: Limited Carryover to Sports Performance: Research shows that while balance training on unstable surfaces improves balance in those specific conditions, it might not transfer well to real-world athletic movements, which generally occur on stable ground. Reduced Force Production: On unstable surfaces, it's harder to generate power. If your goal is to improve strength, speed, or explosive movements, exercises on stable ground might be more effective since you can lift heavier weights or perform faster movements. Specificity of Training: For athletes who compete on stable surfaces (e.g., runners, lifters, soccer players), training on stable ground might be more relevant to their performance needs. Unstable surface training might be better suited as supplementary work for balance and stability. Diminishing Returns: Once balance on unstable surfaces is mastered, further improvements are minimal. For highly trained individuals, spending too much time on unstable surfaces may not yield substantial additional benefits compared to traditional strength training. Conclusion: Balance training on unstable surfaces isn't useless, but it's most effective when used for specific purposes, such as injury rehabilitation, improving balance, or engaging stabilizer muscles. For sports performance, strength, or hypertrophy goals, stable ground training typically offers better results. The key is integrating both types of training in a way that aligns with your specific fitness or athletic goals.
Thank you so much for your quick response. I definitely agree, that these exercises aren't inherently useless (because nothing is). My current knowledge is, that none of these mentioned benefits "increased proprioception, increased activity of stabilizing muscles, better core strength and stability" have been scientifically validated. Actually, I know of many studies rejecting these benefits. If you are more up to date than I am (which can definitely be the case), then please send me the citations.
