Falling isn’t something we usually consider unless we have had one or a close call. But tell me, where do broken hips and ankles come from? There are many reasons why our balance may be “off” to the point that our safety is compromised. First there are the external factors. A wrinkle in the entry mat, transition between carpet and tile or pavement and lawn, an icy step or a table leg that reaches out and grabs you.
You can try to be more aware but if you’ve had a near miss, the fear of falling can make you more vulnerable because of anxiety or paranoia. Unfortunately, the obvious things may only be the consequence of things we haven’t considered as risks. How about a drug reaction that makes you dizzy, or chronic pain that distracts you from watching your step?
Balance can be compromised by any number of factors. Ear or eye infections, poor posture, lack of exercise, muscle imbalance due to osteoarthritis or old injuries, neuropathy, tiredness, weakness or even over confidence. Wow! Maybe I should just sit this one out. Can’t do that, life must be lived and being afraid of “possibilities” only increases your risk. The good news is that balance affects every element of life, and the rules of the “road” or life are very similar to the Drivers instruction manual or the Canadian building code.
4 Ways to Help Your Balance and Prevent a Fall
- Proper Equipment
- Good Shoes and Boots for the environment. Having a high quality shoe with a rocker sole can make walking a little easier, and having a shoe with solid support around the heel and ankle can prevent unwanted rolling. In the winter, finding a strong boot that can grip ice very well is absolutely essential. So many older adults end up in our clinic after an accident outdoors in the negative temperatures.
- Custom Foot Orthotics. Orthotics are not just for people who work on their feet all day, they can provide a solid base for your foot to interact with your footwear. This can improve your biomechanics, reduce your pain, and help prevent falling.
- Cane, Walking Poles, and Other Assistive Devices. If you have a stigma about these devices, I suggest you ignore it. There is nothing wrong with using support if you need it, and you will be thanking yourself when you are not in the hospital due to a broken hip. These devices can give you a firm support if you ever lose your balance and can prevent you from tumbling.
- Pay attention – Concentrate on where you are and the space you take up (spatial orientation), use your peripheral vision to co-ordinate your balance and position (proprioception). Spending too much time watching your foot placement might make you miss something important outside your field of view, such as traffic or other hazards.
- Practice – Move and breathe. Regular exercise will put you more in tune with your body and make you more responsive. Challenging your perceived limitations may reveal that they are not what you thought.
- Brake and avoid – Don’t hurry, it gives you more time to make a course correction (this might apply in your emotional life as well). Don’t worry about taking shorter stride lengths, you can pick up the pace as you become more proficient.
Perhaps I’ve used too many allusions in this piece of advice, but it always amazes me how uncommon common sense can be. You are your own best advocate. It’s fine to seek out expert opinions, but you still must choose what works for you and put it into play.
More questions than answers? You can get more information on orthotics, footwear and pedorthic services at Thera-Ped Foot and Ankle Clinic by calling (506) 632-9397, or book an appointment today with our Canadian Certified Pedorthists.