Barefoot Physical Therapy and Yoga

Do you ever notice you move fine, until you move faster?

That’s because speed changes how your balance system works.
🧠 your brain has to:
▪️process information
▪️coordinate movement
▪️adjust your position

So everything has to happen faster and way more efficiently.
And if that system hasn’t been trained, your movement can feel
🌀rushed
🌀unsteady
🌀harder to control

Good news! This is something we can improve.

Training balance IN MOTION, not always just standing still, is what builds real confidence and capability in our bodies. 🎯

Have you noticed this more when you’re rushing or changing directions? I do!

✌🏼 xo, ~B.

This is a great example of how balance is influenced by load.
💡 Think carrying all the different grocery bags, or being pulled around by your grandkids, things like that.

At 5 pounds, it felt controlled
At 10 pounds, it became a completely different challenge.

Why?

Because my balance system has to manage:
↔️Shifting weight
⚖️Controlling my center of mass
🦵 Stabilizing through one leg

Balance isn’t just about the ability to hold one position.
👉🏼It’s also about how well you can control MOVEMENT and LOAD within it 🎯

Have you ever noticed this when something gets heavier?
Are you trining your strength for balance?

✌🏼 xo, ~B.

I see more instability here, in direction changes, more than anywhere in balance training.
👉🏼Are you overlooking this part of your training program?

Real life isn’t static.
It involves:
↔️Shifting weight
🔄Rotating
⏯️Adjusting to new positions

In this movement, the lower body provides the strength and control, while the upper body creates asymmetry.

Add a head turn, and now the system has to recalibrate again.

This is where we train our balance to become more adaptable!

Add this one in to your routine this week. 😉

✌🏼 xo, ~B.

The stats don’t lie.
Falls become more common in midlife and beyond.
🤯And our risk doubles each decade after age 50!
They’re common, costly, and PREVENTABLE. 🔑

🌀So let’s train our balance.

This is a simple sequence that may actually not be so simple.

👉🏼Try it. See how you do?
Did you struggle on any part of it?
👉🏼This gives you clues to which balance system you may need to focus on!
🌀strength?
🌀reaction time?
🌀sensory awareness?

This is all the balance stuff I’ve been working on. Follow me! We’ll work on it together!

✌🏼 xo, ~B.

Our bodies are smart.
And this is what balance-forward strength actually looks like.

We have several built-in strategies to help us keep our balance.
🌀We’ll step
🌀Shift our hips
🌀Bend our knees
🌀Activate our ankles

Working with many midlife women, and aging adults, I notice so many have significant weaknesses in their foot/ankle complex and this can have a direct effect on our balance and stability.

So let’s get back to the calf raise!
Often overlooked, I think it needs a spot in our fitness rotation. 💯
What I’ve shared here:
▪️Static single legs stand; aim for one minute, vary your arm positions and try with your eyes open + eyes closed. (Total game changer)
▪️Slow march. Try to hold each knee up for 4-5 counts alternating sides
▪️Bilateral calf raise (supported + unsupported) I use a wall. 😉
▪️Single leg calf raise (supported + unsupported) - how’d you do? Is one side easier than the other?
▪️Calf raise with forefoot elevated: increase work by increasing range of motion (double + single leg)
▪️Dynamic: reverse lunge to knee up with a heel raise. (This may take a little more focus)

Strong ankles = Capable feet = Steadier movements in real life.

Hope this helps!
Happy balancing!
✌🏼xo, ~B.

👉🏼follow me!
For more balance forward strength training tips and ideas!

We don’t talk about this enough…

What happens after a fall, when getting back up isn’t so simple?

As a PT (and a daughter caring for aging parents too), I’m always thinking about safer options that protect everyone involved.

This is a game changer for those moments. I wish more people knew about it.

Use my link for a
Cool discount: https://shorturl.at/vKfah [it’s also in my bio] if this is something that could help support your family or someone you care about.

✌🏼 xo, ~B.