3 Must-Try Balance Boosters!
Did you know that one of the number one predictors of falls is having a fear of falling? It may seem surprising, but it’s true!
Many patients visit us feeling unsteady or imbalanced and afraid of falling. Some have even experience injuries due to falls, while others worry about the consequence of falling. There are a variety of ways to address balance issues to enhance stability and confidence on your feet. But first, it’s important to understand how your body works to maintain your balance.
The 3 Components of our Body’s Balance System:
- Eyes
- People afraid of falling often look to the ground to see where they’re going and make adjustments to negotiate obstacles ahead.
- Ears
- The inner ear houses what is called the ‘vestibular system’. This system is tiny, but complex and helps to communicate with your brain where you are in space.
- Feet
- The feet have ‘sensors’ called proprioceptors that feel the surface you’re standing or walking on and send messages to your brain about it.
These components are designed to work together in order to keep you from falling in a variety of situations. If one or more of these components are compromised, this can affect your ability to balance well.
For example:
- If you get up in the middle of the night to use the restroom and there are no lights, you will not be able to use your eyes to help you balance. Therefore, only your feet and your inner ears are working to make sure you can get around without falling. The easy solution to this problem would be to turn on the light or get a night light.
- Likewise, people who have neuropathy (nerve damage) in their feet, have a decreased or absent ability to feel the surface they are standing on. In this case, the feet will not be able to tell the brain that you are walking over a rock or uneven surface. This will then delay your body in being able to react in time to not lose your balance. The solution for this problem is not as easy, as neuropathy cannot exactly be ‘cured’. However, you can strengthen your other balance systems (the eyes and inner ear) to help make up for the feet.
Physical Therapists Can Help!
A licensed physical therapist will evaluate and narrow down why you feel unsteady on your feet to design a personalized treatment program to improve your confidence. The amount of money spent and disability that results from falling is astronomical. Therefore, if you can prevent a fall from happening in the first place, you’ll be better off in the long run!
Here are three exercises you can try to challenge and strengthen your balance systems, but before you attempt any of these – SAFETY FIRST!
- Make sure someone capable of helping you is close by, in the event that you lose your balance.
- Stand by a sturdy countertop or even a wall if able, so that if you lose your balance, you can stabilize yourself and prevent a fall.
Now, let’s get started!
Standing Heel and Toe Raises
Use your hands on the countertop to stabilize yourself. Rock back onto your heels as you lift your toes off the ground. Try to hold this position for 3 seconds. Then, rock forward onto the balls of your feet as you lift your heels off the ground. Try to hold this position for 3 seconds. Repeat this 10-20 times daily.
Standing Alternating Marches
Use your hands on the countertop to stabilize yourself. Lift one knee up as though you are marching in place. Try to hold your leg up for 3 seconds before setting it back down. Next, lift the other knee up and hold it in place for 3 seconds. Repeat 10-20 times per leg daily.
Tandem Balance
Use your hands on the countertop to stabilize yourself. Place one foot in front of the other so that the heel of your front foot is touching the toes of the foot in the back. Hold your balance here for up to 30 seconds. Then, place the other foot in front and repeat. Do this 3 times on each leg daily.
As you progress and feel more confident with each exercise, gradually challenge yourself by reducing your reliance on support. Start by using just your fingertips on the counter for support, using only 1 hand for support, or using no hands at all.
Always remember, SAFETY FIRST!
If you’re interested in further enhancing your balance, consider scheduling an evaluation with one of our licensed therapists here at AzOPT! Call us at 623-242-6908 to book your appointment today, so that we can help you LIVE BETTER 🙂
