Do you sometimes trip over air? Have you ever felt unstable when you stand up or step up onto a curb? Do you worry about falling down and hurting yourself?
If you answered yes to any of these questions, physical therapy can help you become more stable and prevent falls.
Falls can cause injuries such as bruises, broken bones, and even traumatic brain injuries. Falls are very common and it has been shown that “Every 11 seconds, an older adult is treated in the emergency room for a fall” and “every 19 minutes, an older adult dies from a fall.” (2)
There are many factors that influence stability which can increase your risk of falls. Factors that increase your risk of falls includes:
- Age – People older than 65 are at a higher risk for falls statistically
- Vision
- Hearing
- Strength
- Medical history
- Your body’s awareness of it’s position called proprioception
Physical therapy can help increase strength, endurance, balance, and teach you how to perform activities in a way that will help you not loose your balance. Your physical therapist will design a plan for you based on your specific needs and goals. Don’t let the fear of falling prevent you from being able to live your life to its fullest potential.
Some sample exercises to help decrease your risk of falls includes:
Tandem Balance
Place one foot in front of the other and hold for 20-30 seconds 3 times. Then switch your legs and repeat. If you feel unstable perform this exercise next to a counter and place your hand on the counter for support.
Single Leg Balance
Stand on one leg and hold for 20-30 seconds 3 times. Switch legs and repeat. If you feel unstable, stand next to a counter and place hand on counter top for support.
Sit to Stand
While seated, lean forward nose over toes. Squeeze your glutes and push with your legs to stand up. As you stand up, attempt to stand straight up and make yourself as tall as you can. Sit back down slowly and attempt again. Perform 2 sets of 10 repetitions.
Standing Hip Abduction
Standing next to a counter or behind a stable chair, gently raise your leg out to the side but do not lean to the opposite side while moving your leg. Lift your leg 20x and then switch legs.
If you are in pain or feel like you need the expert care of a physical therapist, please call us today to schedule an appointment at Peak Physical Therapy. We will work with you to create a custom plan, and get you back to your life as quickly as possible!
References:
1. https://www.rloky.com/slips-trips-falls/
2. https://aging.com/falls-fact-sheet/
3. http://www.athleticpt.com/blog/physical-therapy/6-aquatic-physical-therapy-exercises-to-improve-your-balance.html
4. https://www.womensrunning.co.uk/training/core-strength-single-leg-balance/
5. https://dailycaring.com/the-best-way-to-improve-senior-mobility-the-sit-to-stand-exercise/
6. https://www.skimble.com/exercises/23021-hip-abduction—standing-how-to-do-exercise
