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Stabilization training
is far from new, but it is nonetheless an important
part of all physical fitness programming. Even without
knowing it, many people engage in different forms
of stabilization training. Some basic examples were
given in the first article, Stabilization
Part 1
, and this article will expand upon this intersting
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In this article, I will discuss several aspects of stabilization
including how to assess a client, how to select stabilization
exercises and how to implement progressive stabilization
training into a fitness program. I will elaborate on specific
examples in order to exemplify each aspect.
Assessment of stability in a client is not complicated.
Although this article will focus on beginner and intermediate
individuals, it should be noted that everyone can benefit
from stabilization training, including untrained and sedentary
individuals, older individuals and even highly trained
athletes. It should also be noted that these assessments
are designed to test the instability of individuals with
relatively healthy joints. Unless you are qualified to
make medical diagnoses, individuals with injuries or painful
joints should be referred to a physician or qualified
therapist.
In terms of stabilization, we can divide the body into
lower, mid and upper sections.
To assess lower body stability, you can use the following
two tests. First, have your client stand on one leg for
20 to 30 seconds. This test, although seemingly quite
simple, tests stability in the foot, ankle, knee and hip
on the supporting leg. Many people will not be able to
stabilize completely and will eventually lose their balance.
Make note as they try to stabilize, and assess which joints
are the less stable.You may notice a 'laterally or medially
rolling' foot, a 'shaky' ankle, a laterally or medially
'wobbly' knee, a 'shaky rolling hip' or any combination
of these.
The next test is the lateral step test. This test assess
is lower limb stability and alignment. Prepare a platform
that is 6-10 inches in height and have your client stand
beside it sideways. Have them place one foot on the platform.
Have them shift their weight over their stepping foot,
and cue them to try and align their hip, knee and ankle
as they place all their weight onto their stepping leg.
From this position, have them step up onto the platform
and lower themselves back to the floor. Make sure they
move both up and down with a stable controlled movement,
and make sure they are pushing only with the stepping
leg. What you may observe are a 'laterally or medially
rolling' foot, a 'shaky' ankle, a knee which 'caves in'
medially, an inability to maintain the required alignment
or any combination of these.
In the case where you notice a 'laterally or medially
rolling' foot or a 'shaky' ankle, this is a sign of instability
in the foot/ankle. If you know how to assess posture in
terms of foot position and arch integrity, this would
be a good time to do so. I will be discussing posture
in detail in a later article, but in the meantime there
are many good books on the topic including the classic
physiotherapy texts, Muscles: Testing and Function (3rd
ed) by Kendall, McCreary and Provance and Orthopedic Physical
Assessment (4th ed) by David J. Magee.
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