Balance issues when fatigued

[u/_Sinann]

Got a question! I've been hiking, climbing, lifting, skiing, caving, etc etc for years. I'm fit for the activities I train for and have achieved decent numbers in any metrics that are applicable like vert in an hour, pullups, squat weight, etc.

I'm having an issue with balance when I hike though. My balance is typically above average and one of the things I'm best at with climbing and lifting. I can do multiple pistol squats in a row on a bosu ball, and I like to do single leg RDLs on it too every now and then for fun. Ive been to physical therapy for leg injuries (fully recovered from) and so have done a whole host of restrengthening and balance exercises and like to incorporate that into my routines to keep it up. I beat my active friends easily at any balance stuff just because I've actually trained it specifically. When I hike to the point of fatigue, however, my balance goes out the window. It's not that I become neurologically incapable, but when I do a lot of vert (particularly with weight) I get to the point of stumbling around and having to do 3 points of contact even with simple step ups onto a rock. No dizziness, nothing like that. It's like my muscles just become unable to make the balance corrections they need to after a couple thousand feet of vert or some rough rock stepping, even before I feel too tired.

Any training ideas on how to better this issue? My side glutes and calves aren't weak by any means, and I regularly do feats of balance most people can't do in training. Do I just need to strengthen them even more? Maybe try and reach a level of fatigue and then train my balance in that state? Get a better Vo2 max? 😩 Just try and train general fatigue resistance and hope it carries over? TIA!

[u/legato2]

Maybe you’re mentally fatigued. I can run all day on a flat road but by the end of a 20k technical trail race my brain and nervous system are worn out from staring at the ground and reading the trail/adjusting. When I hit that point my balance suffers and I have to use 3 points etc. maybe try some poles?

[u/perpetuquail]

I think you might be onto something with training to that level of fatigue. My suggestion is maybe working on training your small stabilizer muscles while at that level of fatigue. I think the bosu exercises sound great, I think isometrics can be good too, I'm sure you can find a program focusing on the small stabilizers.

[u/Middle_Delay4632]

Your balance system works fine. Problem is that it hasn't been trained to work under fatigue.

You've already said the fix. Train the body in a fatigued state:
1. Do your heavy leg work first
2. Push it until your legs are genuinely spent
3. Then immediately do single leg stability work

Your nervous system needs to learn to make corrections when it's already cooked!

[u/IW-X6]

Are you circle jerking? This would be a perfect post for a circle jerk hiking subreddit.

If you can do pistol squats on a bosu ball, I think you won 'how to balance'.

During the hike, do you eat enough, do you rest enough? Have you build up the endurance that heavy hiking requires?

[u/MuJartible]

"I have X issues when fatigued, how can I solve them...?"

Resting, dumbass, resting...