Feeling Wobbly? Let’s Work on That

Maybe your toe catches on the edge of a rug that you swear wasn’t there a few minutes ago. Or maybe you were a little too enthusiastic about seeing your grandkids’ latest work of crayon art and hustled over to them a bit too quickly. Regardless of the reason, the result is the same: there’s a moment there where you think you’re going to fall.

A stumble every now and then can happen to anyone. But as we get older, various physical changes can make those stumbles more frequent. 

Now, that doesn’t mean a fall is an inevitable part of aging (far from it). It just means you’ll want to work on your balance a bit more–and that’s something the team at Foothills Physical Therapy Group is happy to help with.

A Quick Balance Check-In 

It can be helpful to understand the factors that affect your balance and fall risk, especially as you ease into your retirement years. Like other age-related health concerns, fall risk is really about a multitude of factors. Knowing which ones apply (and which ones don’t) can help you decide whether to give your balance and coordination a bit more attention.

Do any of these sound familiar?

• You don’t feel as steady as you used to, especially if you’re walking on gravel, uneven sidewalks, or other tricky surfaces.
• You sometimes feel dizzy or lightheaded.
• You have difficulty getting up from a chair without using your hands.
• You tend to shuffle your feet or take shorter steps.
• You find yourself grabbing that stair railing more often.
• You have trouble seeing clearly, especially in dim lighting.
• You have numbness or reduced sensation in your feet.
• You’ve experienced a recent stumble or fall.
• You’ve started missing out on some of your favorite activities because you’re worried about staying steady.

Did you check a couple of boxes? Don’t worry–that’s not a sign you need to encase yourself in bubble wrap. However, do consider checking in with the Foothills Physical Therapy Group team. We’d love to help you figure out what may be contributing to the problem and, more importantly, what you can do about it.

Physical Therapy Gives Your Balance System a Tune-Up

When you really understand how it happens, staying upright is actually a pretty impressive effort! Your muscles, joints, vision, inner ear, sensation, and brain constantly share information about where your body is and how it should respond. When one or several parts of that system are disrupted, balance challenges can result.

Our job is to identify which part of that system is struggling, which is why we’ll kick things off with a detailed assessment of your strength, balance, mobility, walking, and other factors relevant to your symptoms. We might have you perform some simple tests (like getting up from a chair), and we’ll learn more about your day-to-day life. For example, does your house have stairs? Do you walk your dog or chase your grandkids? Carry groceries while simultaneously attempting to unlock the front door?

Those details might seem small, but they do matter when it comes to understanding the specific techniques that can help improve your balance.

Building Better Balance, One Skill at a Time

Once your physical therapist understands what needs attention, treatment can target those specific areas. This might include:

Strength Training

Stronger hips, legs, and core muscles can help you stay steady during everyday movement, like walking, climbing stairs, or hitting the pickleball court. We’ll start where you are and build intensity as you improve. 

Balance Training

This goes without saying, right? We’ll guide you through various balance challenges that let you practice shifting your weight, reaching into a cabinet, turning on a dime, and more. 

Walking Practice

If walking itself is difficult for you, we can practice that as well. This might include addressing stride, walking speed, and stepping around any pesky real-world obstacles.

Reaction Training

Unexpected things happen. Reaction-based exercises can help you respond quickly without losing your footing.

Doing Two Things at Once

Walking while talking or carrying something requires more coordination than you might expect. Practicing these combinations can prepare you for everyday multitasking.

Sources: https://www.cdc.gov/falls/about/index.html