Fitness Over 50: Lateral Stability
As we age, stability becomes one of the most crucial components of fitness—and often the most overlooked. I recently sprained my ankle after stepping hard on uneven ground. It could have been worse—a fracture or serious fall—but what saved me was years of training focused on lateral stability.
Think about it. As a kid, you jumped, bounced, and bobbed along like you were made of rubber. And when you fell, you bounced right back. But as we age and become less physically active, we lose that natural elasticity. As a result, we’re more prone to injuries—whether during everyday activities or the occasional active weekend.
Most traditional exercise programs (about 90%) focus on the sagittal plane—forward and backward movement. Only a small fraction includes side-to-side (lateral) and rotational movements, even though these are critical for preventing falls and improving balance, especially for those over 50.
Lateral stability training builds proprioception—the body’s ability to sense its position in space—which naturally diminishes with age. Fortunately, proprioception can be improved. With targeted exercises, we can reawaken this awareness, enhance joint stability, and protect ourselves from falls.
Simple home drills like standing on one foot while brushing your teeth or closing your eyes during balance work can make a big difference. In the gym, I use tools like the BOSU® ball and wobble board to challenge your balance, strengthen your core, and increase resilience. I also incorporate twisting, turning, hopping, and compound movements with weights and cardio to ensure you’re strong in every direction.
But recovery is just as important as training. This is where sports massage plays a critical role. As you challenge your balance and strengthen your joints, massage therapy can help release tightness, reduce soreness, and improve mobility. It aids in preventing injury and keeping your body aligned and functioning at its best—especially as we age.
Ready to stay strong and stable at any age? Call or text (831) 204 0820 to book your personalized massage session today.
