I had never heard of 'flick' muscles before, but when discussing my interest in retaining my 'balance' these days, it came up in conversation so I thought I'd investigate and share with you.
I already stand on one leg whenever I can to help maintain my balance but I want to do more and as I find out more, I'll post, but for now, let's look at these 'flick' muscles.
When our flick muscles can’t respond effectively, everyday stumbles become more dangerous.
This increases the risk of falls, a leading cause of injury in older adults.
Falls often lead to fractures, reduced mobility, and a loss of confidence in physical activities, creating a negative cycle of reduced activity and further muscle weakening.
As we age, we often notice that tasks requiring balance and agility—like recovering from a trip or sudden misstep—become more challenging. This isn’t just a matter of perception; it’s a physiological reality rooted in changes to our body’s musculoskeletal and neuromuscular systems.
One of the key factors in this process is the declining efficiency of what some call our “flick” muscles—those small, fast-responding muscles that help us stabilise quickly when thrown off balance.
Let’s explore what these muscles do, why they weaken with age, and how we can maintain their function.
What Are Flick Muscles?
“Flick” muscles isn’t a scientific term, but it aptly describes the smaller muscles, particularly in the ankles, knees, and hips, responsible for quick, reactive movements. These muscles act like stabilisers. When you stumble or step awkwardly, they contract rapidly to adjust your posture, redistribute weight, and keep you upright.
For example:
Ankle stabilizers like the tibialis anterior and peroneals kick in when your foot lands unevenly.
Knee muscles like the quadriceps and hamstrings provide quick corrections to avoid collapse.
Hip stabilizers, including the gluteus medius, play a vital role in keeping you centered when your body leans or shifts.
Why Do Flick Muscles Decline with Age?
Several factors contribute to the reduced effectiveness of these stabilizing muscles as we grow older:
Loss of Muscle Mass (Sarcopenia):Starting as early as our 30s, we lose muscle mass at a rate of 3–8% per decade, accelerating after 60. This decline weakens both large and small muscle groups, including the flick muscles.
Reduced Neuromuscular Efficiency: The communication between your brain and muscles slows down with age. This delay in response time can make it harder for your stabilising muscles to react quickly when needed.
Joint Stiffness: Aging often leads to reduced flexibility and stiffness in joints, which can impair the range of motion needed for quick adjustments.
Diminished Proprioception: Proprioception, the body’s ability to sense its position in space, deteriorates with age. Without this fine-tuned feedback, flick muscles may not activate as effectively.
Balance Decline: The vestibular system in the inner ear, which helps with balance, becomes less sensitive over time, compounding the issue.
How to Keep Flick Muscles Strong and Responsive
The good news is that proactive measures can help maintain the function of these critical muscles:
Strength Training: Regular resistance exercises targeting the legs, hips, and core can combat muscle loss and improve strength. Examples include squats, lunges, and step-ups. I'm looking at these now but if you know of any that have really worked well for you, do let me know.
Balance Training: Activities like yoga, tai chi, or simple balance exercises (like standing on one leg) enhance proprioception and train your stabilizing muscles.
Plyometric Exercises: While these high-impact exercises might sound intimidating, modified versions—like small hops or quick steps—can help improve reactive muscle responses. I personally am not that keen on high-impact but I am keen on my REBOUNDER - which I feel sure, according to research I've just made up (!), supports my stability.
Stretching and Mobility Work: Keeping joints flexible and maintaining a good range of motion in your ankles, knees, and hips supports the rapid movements needed for stability.
Neuromuscular Training: Exercises that challenge coordination, like walking on uneven surfaces or balance boards, can improve the brain-muscle connection.
Footwear and Environment: Supportive footwear and clutter-free spaces reduce the likelihood of tripping, giving your muscles fewer emergencies to manage.
Aging may slow us down, but it doesn’t mean we have to give up agility and stability. By understanding the role of flick muscles and taking steps to maintain their function, we can reduce the risk of falls and enjoy an active, confident life well into our golden years.
So next time you trip, thank those flick muscles for their quick save—and consider giving them some extra care to keep them strong for years to come.