The Star Excursions Balance Test

The Star Excursions Balance Test (SEBT) is a fabulous functional test that can tell us a lot about the mobility and stability of the ankle, knee, and hip joints. On top of being a functional test, the star excursion can also be used as an exercise, and via a series of progressions, which we will discuss in more detail later, can help you train for better running performance and injury prevention.

Why is the Star Excursion Balance Test Important?

The importance of Star Excursions Balance Test’s lying behind the fact that this test allows for testing with one motion the capacity of your ankle to stay stable on the surface of support (the floor) and how this stability is transmitted to the knee first and consequently to the hip. This is possible because the transfer of vertical pressure that is appllied to each joint while you are aiming to get the movement done.

The movement required is to keep the feet of the anchor down to the floor, from the toes to the heel, while with the other foot, you aim to reach the furthest point away within the eight cardinal directions (like a star *).

Along those movements, then, we also get observational data about your:

• Proprioception: The ability to sense the position of the body and its parts in space.

• Balance: The ability to control the body’s centre of mass over a stable base of support.

• Functional Movement: How well the body can perform multi-directional movements, such as stepping, reaching, and stabilising.

So, if you are someone who has sustained lower limb injuries, particularly around the ankle, knee, or hip, these capabilities are often compromised. By using the Star Excursion Balance Test, we can assess any deficits in these areas, which might increase the risk of re-injury or limit recovery progress. But not only that. Indeed, that information will shape the recovery program, allowing us to understand better which muscle group or joint we need to focus more on with the exercises.

That said, runners also benefit significantly from the SEBT. Running is a dynamic activity that places high demand on the lower extremities. Even minor imbalances or weaknesses can lead to issues like IT band syndrome, shin splints, and knee pain. The Star Excursion Balance Test helps in identifying these early warning signs before they evolve into more serious conditions.

What Does the Star Excursion Test Measure?

The primary purpose of the SEBT is to evaluate a person’s capacity to control body movement while standing on one leg.

In fact, the test consists of reaching with one leg in multiple directions (anterior, posterior, medial, and lateral and a mix of those directions) while maintaining balance on the other leg. This shows their neuromuscular control and postural stability. It mimics the demands placed on the body during dynamic activities like running, cutting, and jumping.

In rehabilitation, the Star Excursion Balance Test trains and improves:

1. Ankle Stability and Control: It challenges the ankle to support the body’s weight while shifting through various planes of motion.

2. Knee and Hip Joint Function: By demanding strength and flexibility in the lower limb, it helps retrain the kinetic chain, especially after joint injury.

3. Balance and Proprioception: The test improves your ability to sense where your body is in space, which is essential for both preventing and recovering from injuries.

4. Postural Awareness: Training balance also trains your ability to maintain proper posture, which can reduce stress on your joints and muscles during exercise.

The Progression of the Star Excursion Test

The beauty of the Star Excursion Test is its flexibility. It can be adapted based on the individual’s injury level, fitness, and goals. The test itself involves several variations, which I implement depending on the stage of recovery or the individual’s needs:

1. Softer Ground: For those in the early stages of rehabilitation, we may perform the test on a softer surface, such as a foam pad or balance disc. This reduces the stability of the base and forces the individual to engage more stabilizing muscles, which aids in proprioceptive training and can be beneficial for rebuilding ankle and knee control.

2. Weight on the Ankle: For those who have had ankle injuries, I often modify the test to place more weight on the injured ankle. This helps rebuild strength and functional control, as it forces the injured area to bear load and engage in movement patterns that may have been avoided during the healing phase.

3. Eyes Closed: To increase the challenge, I sometimes ask my clients to perform the test with their eyes closed. This removes visual input, forcing the body to rely more on internal feedback (proprioception). This is especially important in the latter stages of rehabilitation, as it helps to refine neuromuscular control and reduce reliance on external cues.

Using the Star Excursion Test with Lower Limb Injury Recovery and Runners

The SEBT is a functional test that I like to use, with all its variations, to assess the progress of patient recovery.

Either that you present with an injury, or either that you want to improve your form and body functionality through out exercises, the SEBT allows us to look in depth in what we need to work on too.

For example, after a sprained ankle, I’ll often use the SEBT to check whether an individual is able to move without compensation, ensuring that their body has regained sufficient control and strength before returning to activities like running or sports. And this, don’t be surprised, is something that I do and has to be done whenever someone presents with complaints about knee or hip pain too.

Again, an unstable ankle would transmit that instability up the chain.

On the other hands for runners, the test helps evaluate areas of weakness that might predispose them to injuries such as Achilles tendinopathy, patellofemoral pain, or iliotibial band syndrome. Since running places repetitive stress on the lower limbs, identifying and addressing weaknesses early can prevent long-term problems and improve overall performance.

Myotherapy and SEBT

As a clinical Myotherapist, I understand the importance of well-being and correct body biomechanics. The SEBT includes all those concepts and more. In my clinic, I use The MAT®, a tool that allows me to instantly measure your performance and visually show you and me the progress you are making.

On the othe hand, for improving your presentation, we may use hands-on treatment like joint mobilisation, Dry needling, or deep tissue massage. Those are the starting points for the recovery journey, and then via exercise progression we can really achieve and go beyond your goal. For this, I also offer one-on-one fitness classes, where you can come and learn, be monitored for exercises, and improve your presentation once and for all.

If this is what you need, then book your Initial consultation now or contact me to discuss a treatment plan that suits your needs.

Frequently Asked Questions (FAQ) about the Star Excursion Balance Test (SEBT)

1. What is the Star Excursion Balance Test (SEBT)?

The SEBT is a functional movement test that challenges your balance and neuromuscular control by requiring you to reach as far as possible in multiple directions (anterior, posterior, medial, and lateral) while standing on one leg. It’s used to assess stability, proprioception, and functional movement, particularly for the ankle, knee, and hip joints.

2. Why is the SEBT important for injury prevention?

The SEBT helps identify weaknesses or imbalances in your lower limbs, particularly in the ankle, knee, and hip areas. These imbalances can lead to injury over time, such as sprains, strains, or overuse injuries like IT band syndrome. By identifying issues early, you can address them before they lead to more serious conditions, improving both performance and injury prevention.

3. Can the SEBT be used during injury recovery?

Yes, the SEBT is commonly used in rehabilitation to assess and monitor recovery. It helps determine whether an injured limb has regained strength, stability, and proper movement patterns. Depending on the stage of recovery, modifications such as performing the test on a softer surface or with eyes closed can be used to further challenge and improve neuromuscular control.

4. How does the SEBT improve running performance?

For runners, the SEBT can reveal weaknesses or areas of instability that might contribute to injuries like Achilles tendinopathy or patellofemoral pain. By identifying these issues early, the SEBT helps improve running mechanics, reduce compensatory movements, and enhance overall performance by strengthening the lower limbs and improving proprioception.

5. How is the SEBT modified for different fitness levels or injuries?

The SEBT is highly adaptable. For those recovering from injury or with lower fitness levels, modifications can include performing the test on a softer surface (like a foam pad), adding weight to the injured leg, or doing it with eyes closed to increase the challenge. These adjustments help target specific weaknesses and improve stability in a controlled way, allowing for progressive recovery.

6. How often should I perform the SEBT?

The frequency depends on your goals. For injury recovery, the test may be performed regularly to track progress. For athletes and runners, including the SEBT in training can help monitor performance and prevent injury. It’s a great tool for ongoing injury prevention and improving functional movement over time.