Fall Into the Root of the Problem:
Falls are one of the leading causes of injuries across the ages in the U.S. However, as you likely expect…the prevalence of fall-related injuries is higher in older adults and is more common in women compared to men. Factors such as balance (vestibular), vision, and deficits in gait patterns all contribute to fall risk.
In people ages 65+ falls are a major cause of injury related to hospitalization. In this age group specifically, fall-related injuries are frequently associated with disability, loss of independence, fear-avoidance behavior, restriction in daily activities, and functional decline.
Preventing Falls (And Picking Yourself Back Up)
Maintaining an active lifestyle is one of the most effective ways to avoid fall-related injuries and to help you pick yourself back up so you don’t find yourself saying “I’ve fallen and I can’t get up!”. Consuming enough calcium (milk, yogurt, fish, broccoli…) to prevent osteoporosis and weight training for strong bones will help reduce any damage if you take a tumble. Use good gait patterns (avoid shuffling, pidgeon-toe patterns…) and don’t forget to swing your arms! The counterbalance between arms and legs when moving is imperative to promote positive gait patterns.
As we’re heading into snow season, falls become more prevalent in ALL age groups. Whether you’re snowboarding, navigating icy parking lots, winter hiking, or hanging decorations outside in slick conditions, some key approaches will help keep you strong and stable!
Strengthen your knees
Stabilize and strengthen low back
Keep posterior chain active
Maintain glute activation in ambulation (“Strong Foundations” as Dr. John likes to say!)
IP Exercise: Plow
For this exercise you need a friend, partner or friendly neighbor! (As well as slippery socks, sliders, or paper plates). Stand on the sliders and wrap the band around your friend, hold the ends of the band and bend the knees have your partner pull you – side to side and make it fun. Have more questions? Schedule today to learn more about how to move to your best self!