Keep On Your Feet! (Even if you are under 65!)

Last week we presented our “Keep on Your Feet” balance presentation to a great group of seniors.  But what was most interesting to me was the non-seniors who were there and came to me afterwards saying.. “I learned so much” and “I didn’t know that falls were so complicated.”  So I thought, we need to start talking about balance and risk of falls to all active adults.  It can happen to you too!

A few facts about falls according to the Center of Disease Control Data…

• One out of five falls causes a serious injury such as broken bones or a head injury.
• Each year, 3 million older people are treated in emergency departments for fall injuries.
• Over 800,000 patients a year are hospitalized because of a fall injury, most often because of a head injury or hip fracture.
• Each year at least 300,000 older people are hospitalized for hip fractures.
• More than 95% of hip fractures are caused by falling, usually by falling sideways.
• Falls are the most common cause of traumatic brain injuries (TBI).
• Women fall more often than men and account for three-quarters of all hip fractures.

 
Behind all these "fall facts" is a change in lifestyle and loss of independence that occurs with a fall.  Recently, I had a client (in her 50’s) who tripped and fell at the gas station, fracturing her elbow, requiring surgery and a cast. She is now completely reliant on her husband for basic care, she can not drive herself to work and now must figure out how to continue working remotely.  Almost the same story about my dad who years ago tripped at the car dealership when just getting an oil change.  Elbow fracture, surgery, dependence on my mom for basic hygiene. 

But what happens to you if you do not have family at home who can assist?  What if you are the caregiver for your spouse, parents, or young children?   We want to avoid falls at all ages! t

What Conditions Make You More Likely to Fall?
Research has identified many conditions that contribute to falling. These are called risk factors. Many risk factors can be changed or modified to help prevent falls. They include:

• Lower body weakness
• Vitamin D deficiency (that is, not enough vitamin D in your system)
• Difficulties with walking and balance 
• Use of medicines, such as tranquilizers, sedatives, or antidepressants. Even some over-the-counter medicines can affect balance and how steady you are on your feet.
• Vision problems
• Foot pain or poor footwear
• Home hazards or dangers such as
  • broken or uneven steps, and
  • throw rugs or clutter that can be tripped over.

Address Your Risk Factors!

1. Talk to your doctor.  Review your annual blood work for any deficiencies, review your medicines and understand which one could affect your balance. 
2. Get your annual eye exam.   Vision gives us awareness of where we are, what environmental risk factors are around us, and prepares our reactions to address any obstacles in our path.  
3. Wear proper, supportive shoes.  If you know that you have other risk factors for falling, wearing flip flops, slides, or high heels will increase your risk. 
4. Address Home Hazards and Obstacles that may be a cause of falls.  Here is a great checklist to review for hazards.
5. Exercise.  Be strong.  Improve your coordination. Have your body ready for any challenges that may affect your balance.

How Can Balance Training Help?

Balance is controlled by 3 systems in our bodies:

1. Visual System:  Vision gives us awareness of where we are, what environmental risk factors are around us, and prepares our reactions to address any obstacles in our path.  Our vision is significantly reduced at night time or in the dark, which is why many falls occur at night, and why we recommend always having a nightlight.

 

1. Vestibular System:  Our vestibular system is in our inner ear.  It helps our brain figure out where we are in space.  It tells our brain when we are standing upright, laying back, leaning in any direction, or moving.  It is the system that can cause motion sickness.  When our vestibular system detects that our bodies are moving, it sends a message to the brain to react, balance our bodies, and adjust to the change of movement. 

 

1. Proprioceptive System: This system is a network of receptors in our muscles and joints that also monitor changes in movement and send messages for our muscles to react.  They are tightly connected to our reflexes so our body will automatically correct if there is a “perturbation”.  For example, if you step in a hole in the grass, these receptors will detect a change in the angle of your foot and send a quick message for your body to react and balance yourself.   The receptors in our feet, ankles, knees, and hips contribute very strongly to balance, so any injury or nerve damage to the leg will affect balance. 

Over time, with age, injury, disease, or poor nutrition, any of these systems can become less efficient or even not work at all.  Luckily, we have THREE systems, so when one is not working effectively, we can train the others to become more efficient for compensation.   Physical Therapist are experts in determining which systems need to be trained and improved. 

And the MOST IMPORTANT factor with all three balance systems is that you must have good muscle strength and coordination for your body to respond to all the messages.  To keep on your feet,  you MUST exercise regularly.
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Not sure where to start with balance training or regular exercise?  We can help!
A quick consultation with our staff will allow us to determine what you need to address first and how to get started with a group balance class, individual Physical therapy, group fitness, or setting up a program for you to do at home.