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Keep the Rubber Side Down: Better cycling through balance training.

By: Dale Macdonald BA, DC, CSCS, CCSS(C) Resident

Nothing beats time in the saddle, but how many of us can ride all year long? The confines of winter often conspire to keep us in the house and on the trainer. Thankfully there are a multitude of things that we can do to keep sharp throughout the year.

Balance training for performance enhancement and injury prevention is enjoying a surge in research in recent years. Our brain derives information regarding balance from three sources: our eyes, inner ears and our balance receptors (proprioceptors). These proprioceptors are found in particularly high concentrations within the muscles, tendons and joints of the upper neck and ankle regions. This is a wonderfully efficient design as it allows our body the opportunity to send simultaneous information to our brain about what the two opposite ends of our body are doing. Cyclists are uniquely positioned to benefit from a comprehensive balance training program.

Cycling can put an extravagant amount of chronic strain on the muscles and joints of the upper neck, causing the proprioceptors in this region to send less accurate information to your brain regarding the position of your head relative to the rest of your body. While the average person can get by on two out of three available sources of balance information, cyclists are by no means average. Imagine riding with your eyes closed and you'll immediately understand what I mean. Choosing the correct line on the trail requires fine motor control and lightning quick movements. Such swift, controlled movement can be enhanced by better proprioception and balance.

Balance training tools come in a myriad of shapes and sizes. Wobble Boards and Bongo Boards are two examples that make great choices for riders looking to improve their balance. When using a Wobble Board, Bongo Board or other proprioceptive apparatus, aim to reproduce your riding position. For mountain bike racers, this is akin to an "attack position" where your knees, hips and back are flexed as they would be while negotiating a technical section of the trail. Proprioceptive training in this manner has been shown to have a positive influence on sense of position of the ankle joint and on balance, in addition to increasing muscle tone2, 12.

Increased muscle tone is one of the best side-effects of balance training. Time spent "out of the saddle" demands that cyclists have excellent hip strength in all planes of movement. Far more than just strong hip flexors and gluteal muscles, standing while pedaling requires great strength in the abductor / adductor (side to side) muscle groups. These side to side muscles are used as stabilizers when climbing a steep hill, and are also very active when trying to control the lateral movement of the bike. Using an SRF board (available through Fitterfirst) is an excellent way to strengthen the adductor and abductor muscle groups. An SRF board or ProFitter can also help with improving the strength and position sense of the ankle dorsiflexors (the muscles on the front of your shin). Used in pedaling and balance control, these muscles of the ankle are loaded with proprioceptors3.

Cyclists tend to be a tough bunch in terms of pain tolerance. A recent study concluded that human ankle proprioception is quite resistant to muscle pain9. Adequate muscular strength can help to prevent injury in the first place, but take solace in knowing that your proprioception is not going to suffer too badly from banging up against a rock even if the rest of your ankle does! In the event that you do suffer a more serious ankle injury, balance training can expedite your return to riding. One of the leading causes of chronic ankle instability is believed to be a combination of diminished proprioception and lateral ankle muscle weakness7. Balance training has been proven very effective in reducing the frequency of ankle sprains in people with chronic ankle instability. Studies show that 80% are functionally stable after completing a well-designed program6, 7.

Balance training can help enhance your riding experience from performance enhancement to injury prevention to post-injury rehabilitation. Anything that can do all these things should be a staple in your year-round training3. Too bad a wobble board won't fit in a tool pouch!

About the Author:

Dr. Dale Macdonald is a chiropractor and resident with the College of Chiropractic Sports Sciences (Canada). A former professional motocross racer, he is an avid mountain-bike and BMX racer who continues to crash entirely too often.

References:

• You, S.H., K.P. Granata, and L.K. Bunker, Effects of circumferential ankle pressure on ankle proprioception, stiffness, and postural stability: a preliminary investigation. J Orthop Sports Phys Ther, 2004. 34(8): p. 449-60.
• Xu, D., et al., Effect of tai chi exercise on proprioception of ankle and knee joints in old people. Br J Sports Med, 2004. 38(1): p. 50-4.
• Kuni, B. and H. Schmitt, [Peak torque and proprioception at the ankle of dancers in professional training]. Sportverletz Sportschaden, 2004. 18(1): p. 15-21.
• Bressel, E., et al., Ankle joint proprioception and passive mechanical properties of the calf muscles after an Achilles tendon rupture: a comparison with matched controls. Clin Biomech (Bristol, Avon), 2004. 19(3): p. 284-91.
• Thorogood, L., Proprioception exercises following ankle sprain. Emerg Nurse, 2003. 11(8): p. 33-6.
• Kaminski, T.W., et al., Effect of strength and proprioception training on eversion to inversion strength ratios in subjects with unilateral functional ankle instability. Br J Sports Med, 2003. 37(5): p. 410-5; discussion 415.
• Willems, T., et al., Proprioception and Muscle Strength in Subjects With a History of Ankle Sprains and Chronic Instability. J Athl Train, 2002. 37(4): p. 487-493.
• Thompson, C. and M. Belanger, Effects of vibration in inline skating on the Hoffmann reflex, force, and proprioception. Med Sci Sports Exerc, 2002. 34(12): p. 2037-44.
• Matre, D., L. Arendt-Neilsen, and S. Knardahl, Effects of localization and intensity of experimental muscle pain on ankle joint proprioception. Eur J Pain, 2002. 6(4): p. 245-60.
• Callaghan, M.J., et al., The Effects of Patellar Taping on Knee Joint Proprioception. J Athl Train, 2002. 37(1): p. 19-24.
• Brown, J.P. and G.W. Bowyer, Effects of fatigue on ankle stability and proprioception in university sportspeople. Br J Sports Med, 2002. 36(4): p. 310.
• Aydin, T., Y. Yildiz, et al. (2002). "Proprioception of the ankle: a comparison between female teenaged gymnasts and controls." Foot Ankle Int 23(2): 123-9.