Stop Falls Before They Happen

Stop Falls Before They Happen

by Malvika Sampath, PT, DPTLeave a Comment

The CDC reports that over 800,000 people are hospitalized each year due to a fall. This is a huge number of people, but there is the potential to mitigate some risks associated with falls. This blog will educate you on a few exercises to build up strength and balance to assist in the prevention of falls.

1. Single Leg Balance at Counter/Table:

Perform a single-leg stance at a counter/table. The support surface is there to help with instability. Perform for 30 seconds, 3 times on each side. This exercise can be performed while doing other activities, such as brushing your teeth or doing dishes.

Single Leg Balance

2. Squats with Counter Support:

Utilize a table or counter to help control descent into squat and standing back up. Perform a squat to 90 degrees where your thighs are parallel to the floor. For extra safety, place a chair behind you if you feel off balance. Perform 10 repetitions for 3 sets.

Squats with Counter Support

3. Hip Abduction and Extension Kicks:

This exercise will work on strength and balance. Stand on one leg in front of a support surface and perform a kick straight out to the side without shifting your upper trunk sideways. Then, stand on one leg in front of a support surface and perform a kick at a 45-degree angle behind you without shifting your upper trunk forward. Perform 20 repetitions of each direction on each leg.

Hip Abduction Hip Abduction

4. Standing Marches:

While standing at a counter/table, perform high knee marches. Alternate lifting one leg at a time to perform a march. If you are up to the challenge, perform on an unsteady surface like a pillow or foam pad. Perform for 30 seconds for 3 sets.

Standing Marches Standing Marches

Don’t let poor balance increase your risk of falling

These exercises are a good way to gain confidence in lower body strength and balance to reduce your chance of falling. If you are concerned about falling or have fallen, reach out to your physician and a physical therapist. Contact your nearest Athletico to set up a Free Assessment to assess your concerns and needs to determine if physical therapy would be appropriate.

Request a Free Assessment

*Per federal guidelines, beneficiaries of plans such as Medicare, Medicaid, Tricare, VHA and other federally funded plans are not eligible for free assessments.

The Athletico blog is an educational resource written by Athletico employees. Athletico bloggers are licensed professionals who abide by the code of ethics outlined by their respective professional associations. The content published in this blog is for informational purposes only, does not constitute medical advice and should not be relied on for making personal health decisions.

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