Improving balance can help prevent falls, injuries

The fall season starts this week -- in more ways than one, as medical professionals gear up for more injuries caused by falling.

Each year, more than one-third of adults 65 and older get hurt from slipping and falling, according to Show-Me Falls-Free Missouri, the state coalition tied to the national fall awareness campaign. The agency reports that falls are the leading cause of injury deaths among older adults.

The autumn season brings falling leaves and rain and leads to winter with icy or snow-covered walkways, both of which mean slippery terrain.

Aside from keeping decks and patios swept in the fall and wearing shoes instead of socks on slick floors, as physical therapist Steve Logel with Saint Francis Medical Center suggested in an e-mail interview, there are internal things people can work on to stay upright and injury free.

1. Eat right and exercise regularly

That seems to be the cure-all for most problems, but it directly relates to balance and fall prevention. As the weather gets colder, people use more energy to stay warm, making us more susceptible to fatigue, Logel said. "Daily exercise and proper nutrition can help us have more energy and activity tolerance."

2. Get some sleep

"A lot of us need to find the middle ground for sleeping/resting," Logel said in the e-mail. Too little sleep adds to the fatigue we may experience in the colder weather and affects strength. Too much lying around, though, will make you weak and cause you to lose stamina.

3. Roll your ankles

Flexibility in the ankles helps keep us stable while walking, according to Laura Morningstar, a clinical integration coordinator at HealthPoint Fitness. Morningstar, in an e-mailed interview, said to improve ankle flexibility by doing calf stretches and moving the ankle in a circle clockwise and counterclockwise while sitting.

4. Work those thighs

Morningstar also recommended improving or maintaining lower body strength with exercises that build muscle in the thighs and butt. Things like squats, lunges and step-ups will help. Add weights for more of a challenge and more results.

5. Bend at the knees

Along with ankle flexibility, the knees should be as mobile as possible. A full extension and then bend of the knee when walking makes for a better walking patter. The calf stretch will help with knee flexibility as well, but make sure you're stretching out the hamstrings (the muscles on the back of the thigh) and the quadriceps (the muscles on the front of the thigh).

6. Strike a pose

A yoga or tai chi-inspired exercise class will help improve stability and coordination. You can also try poses like the tree pose or warrior three, both of which test balance. If you don't belong to a gym or don't feel ready to do the full class, try simply standing on one leg in a safe environment. Hold onto a wall for stability until you have enough balance and strength to let go.

7. Get checked out

Balance relies on three systems: sight, inner ear and the sensations in feet and legs. Regular eye exams and having good lighting are important. The Missouri Physical Therapy Association and the Show-Me Falls-Free Missouri State Coalition are currently holding balance screenings across the state for fall prevention awareness. There will be one from 7 to 10 a.m. Wednesday at Saint Francis Medical Center.

charris@semissourian.com

388-3641