Now that winter is here, slips and falls will become a frequent incident. Every year, a lot of people will get injured because of this. This is not exclusive to the old. I have had young patients as well. They usually tell me they never thought they will slip and break a bone because they have good balance. No one is spared. But slips and falls are more prevalent in the older population where balance is already not good to begin with. And other medical conditions make the effects of these falls worse or even fatal. This is why in this newsletter I want to share with you the best home treatment to improve balance.
Home Treatment to Improve Balance
Here are some exercises that you can do at home to help improve your balance. You can start with 3 times a week then progress to doing it every day. Make sure you take proper caution when doing them. Videos of some of these exercises and more can be found here.
- 1 leg stand – start by standing with both feet on the ground. If your balance is good, cross on your arms in front of your chest. If your balance is not so good, you can hover your hands above a table or kitchen counter. Lift 1 foot off the ground and try to keep your balance for as long as you can. You can start with aiming for 10 seconds then work up to 30 seconds.
- Squats – in standing position, lower yourself by bending your hips and knees and sticking your buttocks out and keeping your back straight. Pretend as if you’re sitting but not letting your buttocks touch the seat. Do this 3 sets and repeat 10 times.
- Step-up and down – if you have stairs at home, you can use that to practice. Go up and down a flight of stairs couple of times a day. If not, use a step stool, go up with 1 foot and then follow with the other. Then step down with that foot and then follow with the other again. Do this 3 sets and repeat 10 times for leading with each foot.
- Heel raises – standing on both feet, tip toe on both legs at the same time as high as you can then lower your heels again. If this is too easy, stand on 1 leg and do the same thing. Do this 3 sets and repeat 10 times.
- Tandem walking – pick a straight line on the floor or imagine a straight line if you don’t have one. Walk placing 1 foot in front of the other with the heel of the front foot touching the toes of the back foot. Step with alternating feet while maintaining your balance. Keep your hands on your side. You can look up in front of you if looking down on the floor is easy. Do this 3 sets and repeat 10 times.
- Have your eyes checked – this is not an exercise but is important for balance. We rely a lot on our vision to maintain balance. This is why a lot of falls happen in the dark or poorly lighted areas. Make sure to have your eyes checked to help improve your balance. All the exercises above can be made more challenging by closing your eyes. If your balance is very good and you want to be challenged more, try closing your eyes. But make sure you take proper precautions to prevent falling and hurting yourself.
Treatment for Balance Problems
If the above home remedies are not enough to help improve your balance, Don’t Worry! We can design a specialized program that has shown great results at improving your balance. This program can consist of using different modalities including the revolutionary Laser treatment, manual therapy techniques and exercises. Call Restore Plus today for more information or to schedule an appointment! (800) 905-0513.
Restore Plus Physical Therapy & Rehabilitation
33-10 Queens Blvd. Suite 301
Long Island City, NY 11101