All Posts Tagged: balance

Top 5 Secrets Revealed To Minimizing Your Risk of Falling

Daily activities require bending, reaching and turning, and shifting your weight as you stand up or sit
down or walking. When you have unstable joints or weak muscles, activities may place too big of a
demand on your brain causing dizziness. By assessing your daily life activities that cause you discomfort
or dizziness, you can begin to minimize your risk of falling.

Follow these steps to lower your risk of falling:

  • Staying active can help you feel better, improve your balance, and make your legs stronger
  • Exercises that improve your balance can help prevent falls
  • Make your legs stronger. Do strengthening activities at least 2 days a week
  • Work with a Physical Therapist to create a plan of care to restore your sense of balance
  1. Find out if you have a balance problem. See a doctor to rule out any serious medical conditions.
    Once that is done, find a Physical Therapist who will work with you and create an exercise program that
    is tailored to your physical abilities. By following this program, you will strengthen your body and
    decrease the disruptions with your balance.
  2. Safety and prevention is key. You don’t want to restrict your activities or create a sense of inability to
    live your life, but you should avoid activities that put you at risk, such as standing on a chair to change a
    light bulb. You should also be aware of the activities that require you to live your life and approach
    them with caution, such as rising quickly from a lying or seated position to standing or bending down too
    fast. Ironically, inactivity can increase your risk for falling by decreasing your ability to react to sudden
    changes in the environment. Maintaining strength and flexibility, you will increase your coordination
    and help you maintain your balance in a variety of conditions.
  3. Take charge of your physical condition as you age. It is inevitable that physical limitations will occur as
    we age, but if we take charge of this by exercising regularly and getting physicals, you will keep some of
    the physical limitations at bay. Maintain your vision with regular eye exams, always find out the side
    effects of any medication you take (prescription or over the counter), and speak with your Physical
    Therapist on how to reduce your risk of falling.
  4. Reduce environmental risks by keeping your home free of clutter, loose cords, area rugs, and any
    obstacles. Keep your home well lit by installing switches at both entrances into a room. Use night lights,
    and add additional lighting to staircases. Install handrails on staircases and in the bathroom and bathtub
    area. The majority of falls occur in the home. If you are unsure if you have assessed your home
    completely, you can make an appointment to have a home safety inspection.
  5. Don’t wait to take action if you are having balance issues. Do not wait until you have fallen. Be
    honest with yourself if you are experiencing balance problems. Get your balance assessment with your
    Physical Therapist to nip any issues causing the problem. Prevention is the best medicine, and catching
    something early is key to recovery. Talk to the doctor about whether it is safe to drive, and if you need a
    cane to help steady you to avoid a fall.
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Dizziness

Common Myths About Dizziness

We have all experienced dizziness at one time or another, and we certainly wonder why. Dizzy spells cannot only be uncomfortable, but they can be scary as to the uncertainty of why we are experiencing them. Occasional dizziness in adults in quite common. The sensation of “feeling dizzy” is different for every individual. Most people will equate the feeling of dizziness to that of when you spun around as a child. Vertigo is related to feeling dizzy, but it is a much more serious condition that makes you feel as though the room is spinning as you stand still. Vertigo is also common affecting nearly 40 percent of people over the age of 40 at least once in a lifetime. A key difference is that vertigo can cause nausea and vomiting. Dizziness makes you feel unbalanced momentarily, and dizzy spells can range from mild to debilitating.

Dizziness is one of the most common patient complaints reported to doctors.

Dizzy spells can also be caused by BPPV, which stands for benign paroxysmal positional vertigo. This is caused by the calcium and protein sensing crystals located in your inner ear to become dislodged and float into your inner ear canals. This will cause a brief spinning sensation. This can be corrected with Physical Therapy and not surgery. This affects 1 in 1,000 people per year. It primarily affects older adults, but it has been linked to trauma, inner ear infections, diabetes, migraines and osteoporosis. After Physical Therapy, a patient may experience a reoccurrence within five years.

Our inner ear balance system contributes to the control of our blood flow, so when we move too quickly from laying down to standing, the inner ear detects gravity, directs our blood flow to accommodate that change in position, and when that goes awry, it may cause dizziness.
Low Vitamin B12 is an essential vitamin to several neurological problems including a decreased blood flow to the brain, low blood pressure, and that feeling of being off balance. Low B12 is easy to treat but often overlooked as a symptom of dizziness.

Anxiety is another factor in feeling dizziness. When you experience dizziness from anxiety, it is not your ‘spinning’ dizziness, but it is more of a feeling of being ‘out or sorts’ with visual disturbances that creates your feeling of dizziness. Many people do not want to hear that anxiety causes this for fear of it ‘being in their head’, but it may be a combination of the dizzy feeling causing fear of the unknown or it just might be in your head – your inner ear.

Mild dehydration can cause dizziness because your blood pressure drops which leads to dizzy spells or a feeling of being light-headed. It can also be a side effect of medication. There are less common causes of dizziness that are rare that should be addressed by your doctor if your dizziness continues.

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Top Ten Exercises to Help You Regain Balance and Reduce Your Risk of Falling

From the time we learn to take our first steps, we also begin to learn what it feels like to fall. Likewise, we learn to hold onto things like the edge of a table or our parents’ fingers to avoid falling. This natural avoidance to losing our balance is an important thing to have. According to the Center for Disease Control, one out of five falls will result in a serious injury such as a broken bone or a brain injury. Falls are not to be taken lightly!

On the other hand, we cannot stop our everyday pursuits because we dread of experiencing a fall. Being cautious and preventing certain actions or regions that can make us prone to falling is sensible, but such as the CDC also notes, keeping active is one method of keeping us more powerful, which can also help us stop falling. Another manner to help us construct strength and combat the possibility of falling is by exercising frequently. These ten exercises, even when performed under the oversight of your physical therapist, can help you recover your balance and decrease your danger of falling.

  1. Simple Leg Lift – For this work out, begin with a kitchen chair setting before you. Secure yourself by holding onto the back of the chair, and raise one foot off the ground by twisting your knee and bringing it up toward your midsection. (It is best that you let go of the chair back so that you are balancing on your own without help, yet in the event that you’re uncertain or insecure, keep your hand on the chair.) Hold this position for 5-10 seconds; then take a stab at shutting your eyes and holding the position for 5-10 seconds. Then switch to the other leg and do the same exercise.
  2. Weight Shifts – Another practice to start with is a Weight Shift. Stand with your feet hip-width apart. With your hands down at your sides, or on your hips, lift one foot an inch or two off the floor and hold it there for 20-30 seconds. Put it down and repeat with the other foot. Do this the most number of times as you believe you can without getting too tired. As time passes by, the objective is to slowly increase the number of reps you do. If necessary, you can use a chair with this practice to help give you increased balance.
  3. One-Legged Clock – Standing on one foot, expand your arms straight above your head, as if you are flagging 12 o’clock on a clock face. Leaving your right hand on the “12,” move your left hand to the three, six, and nine o’clock positions (stopping at every position). Return your left hand to the 12, and repeat the steps with your right hand. Presently, switch feet and repeat. To challenge yourself further, do it with your eyes shut.
  4. Tai Chi – Whether you attend a class, or follow online recordings, Tai Chi has been demonstrated to enhance balance.
  5. Yoga – Like with Tai Chi, yoga has additionally been indicated to enhance the balance of those who practice it. Once more, you can choose to take a class or follow an online course or DVD.
  6. Heel-to-Toe Walk – This practice is basic, yet compelling. Walk 20 paces forward, heel-to-toe. If necessary, do this inside arm’s scope of a wall to help you with keeping your balance. After you go ahead 20 paces, go backward 20 paces — toe-to-heel. Doing this all the time can help you recover a feeling of balance.
  7. Squats – To complete a squat, stand with your feet hip-width apart. Bowing at the knee, and not the midsection, crouch toward the floor, holding your arms straight out before you. Imagine you are sitting in an invisible chair. If necessary, keep a chair before you to help you get up and down. This exercise will help strengthen your leg muscles, which is vital for the anticipation of falls. An alternative way to squat: begin with your back and heels against a wall. Keeping your arms out before you, twist at the knee and slide down the wall to a seated like position (once more, imagine you are sitting in an invisible chair). Utilizing your legs, propel yourself back to a standing position. Having a wall behind you can be a major help when you’re beginning or if you require extra help with balance.
  8. Back Leg Raises – You can hang on to a kitchen chair while doing these leg raises, or you can put your hands on a wall, whichever is most agreeable for you. Once you have chosen your preference, you will stand on one leg while raising the other one behind you. Attempt not to lean forward or twist the knee of the leg you’re raising; simply lift your leg as far away the ground as is comfortable for you, hold it for two or three seconds, and let it back down. Do this for 10 reps, then do the same thing with the inverse leg! This helps to build back muscles and buttock muscles.
  9. Side Leg Raises – Like with the Back Leg Raises, you can utilize a divider or a chair to unfaltering yourself with. Then, standing on one foot, lift your other foot out to the side. Go as high as you are OK with, hold it for a few seconds, and let it back down. Once more, do this for 10 reps, then repeat with the other leg. This practice helps strengthen your buttocks, as well as helps with your thigh muscles and your hip muscles.
  10. Stability Ball – This ball may resemble a curiously large inflatable ball, yet it’s definitely not. Simply learning to sit on a steadiness ball can help enhance your balance. Subsequent to getting the hang of sitting on it, you can then use it in different exercises. You can sit on it while using dumbbells or you can utilize it while doing sit-ups. It’s an extremely flexible tool to help enhance balance and stability.

Even though these exercises might be a good beginning point to help you enhance your balance and decrease your danger of falling, your physical therapist may have additional exercises or variants that they may tailor specifically for you.

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Is Your Balance Setting You Up for an Injury?

It is what truly gives us the capability to walk on two legs and remains with us our whole life, balance. Our balance and vestibular system develop as we grow from an infant all through maturity. The majority of individuals don’t understand their balance isn’t ideal until they endure a sports injury, a fall, or lose their balance while showering. Regardless of your age, balance impacts your capability to be active.

CAN YOU TRULY DO THIS?

• Stand next to a counter or sink shoeless with your hand on the counter surface
• Put one foot in front of the other, with your rear foot’s toes touching the heel of the other foot
• Tenderly lift your hand up, yet keep it close to the counter on the off chance that you require to get it rapidly. Attempt to hold this for 10 seconds (just do this if you feel safe or have somebody close-by for support)
• Now try it with your eyes closed
• Do you wobble a bunch or even lose your balance? Your balance needs work!

THERE ARE NUMEROUS EXPLANATIONS BEHIND OUR DECREASE IN BALANCE:

• Changes in our vestibular framework
• Changes in bulk, adaptability and quality
• Changes in visual perception
• Decreasing reflexes
• Past injuries to lower leg, knee, hip or spinal joints

HOW BALANCE INFLUENCES SPORTS EXECUTION

The more active you are in sports, the better your balance and reflexes have to be. Numerous lower leg, knee, hip and back injuries in running, tennis and other sports are ascribed to ineffectively performing balance. By joining basic balance practices into your exercise schedule, you can set yourself up for progress and anticipate injuries, and also upgrade your sports performance.
HOW BALANCE INFLUENCES BACK PAIN

How you walk specifically impacts your back and can really be a major contributor to back pain. By enhancing balance, coordination and quality in your hips, pelvis and legs, your spine will be upheld and guided, lessening strain. This thus, helps your back work regularly without disturbance and aggravation. Balance exercises are an imperative segment of our SPINE Program for easing back issues.

ANTICIPATING FALLS

According to the Centers for Disease Control (CDC), more than 2.5 million grown-ups were dealt with for nonfatal injuries in crisis divisions in 2013. In more established grown-ups, falls are the driving reason for deadly and nonfatal injuries. A great many people don’t consider keeping their balance fit as a fiddle, until the point that it is too late and they fall, cracking an arm, leg or injuring their back. The uplifting news is that most falls can be prevented just by the normal practicing of your balance framework.
WHAT YOU CAN DO

You can enhance your balance, and it includes performing straightforward balance works out. Attempt this simple exercise to strengthen your balance:

CALF RAISE

• Stand facing a counter, gently touching it with your hands.
• Gradually raise-up and down on your toes.
• Repeat 10 times, rest, then complete 2-3 more sets.
• Try without holding on for a greater challenge.

The very initial step in preventing injury or fall is examining your balance and being truthful with yourself that your balance requires work. Our physical therapists are able to make a difference in enhancing your balance and vestibular system, enhancing your capability to be active, safely. Contact NJIB today to learn about our programs and the way you can get back to a lively, hassle free way of life!

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