Background on Instability Training
Although instability is often used to strengthen the core and hips, the translation of this to dynamic movement is not certain. Also, the influence of instability training on proprioception is also not well established. This study looked at the effects of instability training.
What was done
Forty-three participants were split into a training program for 10-weeks of 3 days per week instability training with Swiss balls and body weight as resistance or a control group.
The training group increased trunk extension peak torque/body weight and total work output, while the control group decreased in these parameters across the weeks. The training group also had significant improvements in trunk flexion peak torque/body weight ratios and knee proprioception improved for up to 9 months post-training.
It seems instability training improves the sense of position while strengthening the knee. Also, the tests were not similar to the exercises prescribed, suggesting there was some transference in skill.
If seeking proprioceptive improvements, instability training improves this parameter. Future studies must compare other treatment modalities.
- Cuğ M, Ak E, Ozdemir RA, Korkusuz F, Behm DG. The effect of instability training on knee joint proprioception and core strength.J Sports Sci Med. 2012 Sep 1;11(3):468-74.