| 03 September 2010
Balance is often taken for granted, yet one of the leading causes of injuries in our senior population is falls. Poor balance is often a contributing factor among injuries involving falls. Falls are the leading cause of accidental deaths among people over the age of 75 and the second leading cause for those aged 45 to 75, according to the National Safety Council. Although the consequences of falling are well known, the relationship between aging and falling is still a mystery.
According to Thurmon Lockhart at Virginia Tech, "Fifty percent of people over 75 will either die or be forced to enter institutional care because of falls," he said. "What I want to find out is why these falls happen."
Lockhart, an assistant professor of industrial and systems engineering with a research background in biomechanics and human motor control, also wants to learn how to help prevent falls.
"About one-third of the elderly living at home fall each year and one in forty of them are hospitalized," he noted. "Of those admitted to the hospital, only about 50 percent will be alive one year later. And the economic projections are that $20 to $50 billion will be spent in the U.S. by 2020 on the medical costs resulting from hip fractures alone."
Some of the causes of poor balance include prior injuries, (especially those of the ankle, knees and hips) weakness in the core stabilizers, excessive weight in the abdomen, and stroke. In all of these cases balance can be improved. It is a learned skill. In fact studies have shown that the brains, specifically the cerebellum, of patients with poor balance showed increased activity on follow up brain scans.
It is essential to get a proper diagnosis from your physician if you have symptoms such as vertigo or dizziness associated with your balance problem. These additional symptoms can suggest problems in other areas including everything from the inner ear to your brain.
We live most of our lives in shoes with flat bottoms on flat ground. This encourages our feet and ankles to become lazy. This is why it is essential to train for balance. When you were young you probably ran around bare foot frequently and once we became adults, we started wearing shoes everywhere.
There are many exercises that you can do at home to improve your balance. Standing on one leg with bare feet is a great place to start; however if you are already walking with a balance aid such as a cane or walker, start with both feet on the ground holding onto a chair. The exercises progress to being able to move your free leg around while keeping your balance to even closing your eyes.
Integrating balance into your activities of daily living is a great way to work on balance. For example, instead of sitting on the couch and watching TV, practice your balance while watching TV. Try brushing your teeth while standing on one leg. Any time you need to bend over during the day, make sure you push your hips back and lower your hips with your back arched. i.e. stick your butt out You can purchase balance pads or wobble boards to be used at home that will simulate unstable ground and help improve your balance in the comfort of your own home.
There are also classes that one can take as well to improve their balance such as Yoga, Pilates, Tai qi. These types of classes also improve flexibility and strength which will make you more stable when you are trying to move around.
If you are overweight then weight management needs to be part of your prescription for better balance as well.
This week we consulted with a patient less than ten days after starting single leg bare foot balancing at home. When she first started she could only stand on one leg for a few seconds before losing her balance. She has improved so much that she is no longer known as the clumsy one among her friends and co-workers. People often confuse clumsy with poor balance and this patient is well on her way to changing her nickname to "grace." If you want to maintain your independence and a high quality of life, try some of these balance tips at home. Find yoga classes in your community attend regularly and start enjoying life like you used to.
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