Question RE: Balance

[CyclChyk]

Hi Guys - kinda odd that I am labeling myself a beginner but this past year I broke my ankle (not bike related) and had a stress fracture in the OTHER leg resulting in my being in a wheelchair for a bit, plus life stuff, so I have not ridden in over a year.

I am back on the bike (better late than never) BUT I am feeling like a total noob all over again. I have lost my sense of balance (not that I ever had it. Those of you who remember me might also remember how vertically challenged I am.)

Needless to say my DH is more frustrated than ever as I seem to be back at square one while HE, macho man hear him roar, is ready to get out on the REAL ROADS. I wouldn't even do that before, why the hell would I do it now????

SO - my question - aside from just ridding - is there any exercises I can do that would help improve my balance? Does the fact that I have zero depth perception play a factor? I can't even reach for my water bottle without wobbling. Geezzzzzz......

Any advise (aside from taking up a new hobby) would be greatly appreciated.

[Blueberry]

That sucks!! But I'm glad you're back...

As far as the water bottle and generally getting comfortable on the bike, maybe practice some on the trainer. Learn the motion so you don't have to look.

What kind of bike are you riding? If it's a road bike, maybe go back to a hybrid or mountain for a while? Lower the saddle some, until you get more comfortable.

As far as balance exercises, what about bosu balls? I've heard of them, but haven't used them.

And maybe find someone other than your DH to ride with - at least until you feel more comfortable.

CA

[Crankin]

I empathize... my balance isn't great, either, and it stems from poor visual perception and peripheral vision. But, it has improved, mostly just from the fact that I've been riding for 8 years.
I'm the kind of person who just doesn't do things too far out of my comfort zone. I have had to push myself a few times. I still can't ride down a twisty descent in the drops. I feel like my head is flying off and I often end up on the other side of the road... don't laugh guys, but that is why I am grabbing the brakes and not going faster than 30. I finally got a set up where I can reach the brakes well and now I am trying to unlearn some of my fearful ways. And the water bottle... well I finally started using one about 2 years ago, after using a Camelbak for a few years. I still prefer to stop and drink, but I can do it.
But... I think yoga and Pilates help your balance, along with anything that strengthens your core. When I am riding, it's like I know what to do when descending, but I am frozen with fear and never test it out. I also think that my perception (and maybe yours) of how fast I am going is skewed. I often think I'm going 25-30 down a hill and I'm really going 15.
On the other hand, I had no trouble learning to use clipless pedals and i don't weave all over the road when I ride. I have no fear of climbing, either.
Just keep trying!

[TahoeDirtGirl]

From experience, when you injury a joint you lose neuromuscular control as well as proprioception. Did you go to therapy? They should of done some balance exercises with you. One of the big ones would be the wobble board or stability pad. One way to convince yourself you need to do some balance work is to stand on one foot. That was when I realized I needed alot of help. I could barely stand on one foot let alone the 30 sec the therapist wanted me to.

I have numerous books on it from classes I have taken but this is a good website that explains some of it and offers some good exercises. You might not think that your ankle has anything to do with your balance on the bike, but it does.

http://physicaltherapy.about.com/od/...anklerehab.htm

You probably also need to work on some core strengthing exercises. I know when I finally got on the bike recently I felt like I did 100 crunches from being off the bike so long!

[Eden]

Exercise balls are great, not only for core exercises, but for balance exercises too. They are cheap and easy to have at home.

[newfsmith]

not cheap, but lots of fun and lotsof balance exercises that let you see where your center of gravity is.

[NbyNW]

+1 if you went to a PT for your other injuries, a follow-up call/visit might be in order . . .

I had a "moment" in PT where I thought so much of my balance must be in my ankles, but then realized that a lot of it is in the hip and core. Which reminds me that I've got some PT homework to do . . .

Good luck!

[TrekTheKaty]

Welcome back!

I also love yoga. It shows you your weaknesses. Any pose that is difficult for you, is the exact one you need to work on. I love Rodney Yee or anything for beginners (note the running time--something 20-30 min is easier to fit in. I go to Amazon and check reviews).

I also encourage asking your doctor for a referral to a physical therapist. They will do a thorough evaluation and then recommend stretching and strengthening for your specific problems. This may be the quickest way to get going--then you can do the exercises on your own.

[CyclChyk]

There was no PT given to me for me my ankle as it was a workers comp case, and I think they were taking the cheapest way out. Plus it was a clean break so I didn't need pins. I already know my balance is an issue because I have metatarsalgia in both feet (? SP?) caused by the majority of my weight being on my 2nd and 3rd toes rather than my big toe. I never associated my peripheral vision as being a balance factor but being as I have a lazy eye, it makes sense.

The problem is that my DH just thinks I am sissy who needs to toughen up and just do it - rather than be sympathetic to my concerns (fears?) and go off and ride without me. I wish he would go off and ride without me, then I wouldn't worry so much about holding him back (we stick to a car-less "greenway.") He just won't.

Thanks for the link Tahoe - I will def check it out. Also thanks everyone for the heads up on the exercise ball. I am going to look into that too (my dogs will especially love me rolling around on the floor with that one!)

I think I might still be too heavy for yoga since breaking my bones, I have put back on 30 of the pounds I had lost. Talk about disheartening....

[pardes]

Any advise (aside from taking up a new hobby) would be greatly appreciated.

Well, I first read that as "aside from taking up a new hubby..." Nah, keep the one you got.

Since I'm back to biking at 62 after years of not biking, balance was an issue at first for me. Actually it more of a worry than a reality. Just by taking it slow and easy and NOT thinking about balance took care of it for me.

As many have said here before, don't look at the path directly in FRONT of you or you WILL wobble. Look farther down the road and you even things out.

My depth perception is bad as well but it hasn't added any extra problems to balance. Sometimes it comes into play when I'm trying to dodge something on the road but again, if I tense up, I'm sure to run over what I'm trying to avoid. RELAX, that is what I keep telling myself.

Be kind to yourself. Sure you want to challenge yourself but don't push yourself just to make someone else happy, i.e, hobby/hubby.

As I age, my doc tells me that the most important thing to keeping yourself "young" in a body sense was to do balance exercises....standing on one foot kind of thing, etc. I found that very boring but riding a bike has taken care of it very easily and in an entertaining manner.

For fun, get your "hobby/hubby" to handicap you as if you were playing golf. Your job is to get down the road without wobbling. His job to to get down the road while balancing a book on his head.

[Crankin]

Weight is NOT a contraindication for yoga. People of all sizes and shapes have been in the classes I have taken. I mostly do it at home now, because what I can do in 30 minutes at home is fine compared to driving to the club , taking a 75 minute class, and driving home. Some of the DVDs suggested are good ones. Look for one that is for beginners, or labeled "gentle" yoga. Then you can move up to one of the yoga for cyclists DVDs. I have 2 different ones that I switch up.

Maybe you should ride with someone other than your hubby for awhile.