Ultimate Guide (Cliff's Notes) to Learn How to Stop Falling
In today’s special blog on improving your balance, I will share with you some very powerful principles and strategies you can use. Some will work over time, and others almost instantly. This blog will show you how to actually fight back against balance problems for no cost whatsoever, other than your time.
Most people who read this are shocked to discover that there is a definite way to gain life-altering improvement and education regarding your balance without needing a referral from a doctor or speaking one word to your insurance company.
So, my challenge to you as you read to this: as you are gaining the knowledge I am going to share, please take some time every day to try out at least one of these 100% natural strategies. It won't take long, and most of them won’t cost you anything but a few minutes of your time. I think you'll be pleasantly surprised by how much better and healthier you will feel for doing so.
Why Balance Is Crucial
Let’s get started with today’s discussion on balance and falls. Balance is one of those things you might not realize the importance of until you start to lose it. For most of us, balance declines as we get older.
For some seniors and elders, poor balance and falling can result from medical issues beyond their control. However, for the majority of people, it is simply a matter of losing strength and losing the natural ability to move the way you did when you were younger. If you don’t think this is a serious issue, consider that falls are the leading cause of death from injury among people aged 65 and older. It only takes one fall to take you off your feet for weeks or months—or possibly to remove your independence entirely.
Key Statistic: The biggest predictor of future falls is having already fallen once. If you or a loved one has fallen once, they are very likely to fall a second, third, or more times. Addressing balance issues early is critical.
C-auses of Balance Problems
What causes balance problems? There are many causes, and they can be short-term or long-term:
Inner Ear Issues: Infections or a history of ear problems can affect balance.
Head Injury: Previous head injuries can lead to balance difficulties.
Medication Interactions: Always check your medications and discuss potential side effects with your physician.
Blood Pressure Issues: Both high and low blood pressure can cause dizziness, which impacts balance.
Neurological Conditions: Parkinson’s disease, multiple sclerosis, cerebral palsy, and past strokes.
Arthritis and Joint Problems: These can limit mobility and disrupt balance.
Multifactorial Disequilibrium: This term describes multiple reasons contributing to balance problems, often seen in older adults.
If activity levels decrease as you age, your fall risk increases. A sedentary lifestyle leads to weaker muscles and poorer coordination, compounding balance issues. This is the most seen reason for balance problems. See this video to learn why:
Assessment and Solutions
Balance problems are not usually difficult to assess. While some clinicians believe extensive testing is required, a specially trained physical therapist can often use conservative techniques to pinpoint the problem and, more importantly, the solution.
Doctors may prescribe medications such as Antivert or Meclizine to manage dizziness. However, these are not solutions; they mask symptoms without addressing the root cause. The number one thing you can do to improve your balance—and yes, it absolutely can improve—is to work with a specialist physical therapist experienced in this type of care.
Prevention Tips
Stay Active: Regular exercise, such as walking or stationary cycling, improves strength and endurance.
Engage in a Balance Program: A program run by a specialist physical therapist can target specific weaknesses.
Practice Safe Exercises at Home:
Standing March: March in place for 20-30 seconds.
Three-Way Kicks: Stand on one leg and kick in different directions.
Side-Stepping: Walk sideways along a wall for support.
One-Leg Stand: Balance on one leg for up to 30 seconds.
Sit-to-Stand: Rise from a chair without using your arms.
Test Your Balance: Use the Five-Time Sit-to-Stand Test: Stand up and sit down five times as quickly as possible. If it takes longer than 13 seconds, you’re at higher risk of falling and should consider professional help.
Take the Next Step
Achieva Rehabilitation specializes in treating people with high fall risk and helping them regain independence. Call us at 1-888-929-7677, schedule a free phone consultation, or arrange a discovery visit at www.achievarehab.com.
For more information, check out our blog on Balance and Fall Prevention.
Remember, balance problems are not a natural part of aging—you can absolutely do something about it!
1-888-929-7677
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