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Falls| Muscles| Balance

This post was written by etoims on April 22, 2012
Posted Under: Uncategorized

Many falls are preventable, with exercise playing a crucial role in prevention.  Deficits in postural control and muscle strength are important intrinsic fall risk factors.  Both fatigue and load carriage compromise gait.

To decrease the falling risk and hence the risk of fractures especially in the frail and elderly, , exercises must be done to increase lower and upper extremity muscle strength, aerobic endurance and especially that of agility and dynamic balance performance.  Of particular importance is lower limb muscle strength, gait and balance, especially that of calf muscle strength.

Exercises that challenge balance are more effective in preventing falls than those which do not challenge balance.  The ability to regain balance during the forward falls is important.

A major focus on maintaining or increasing muscle strength instead of muscle size.  Strengthening the calf  musculature aiming to reestablish the function and stability of gait can  possibly avoid falls.

Leaning how to keep balance while standing on one leg and trying to stand on the toes is a useful exercise.  If balance is very bad, hold on to something to prevent loss of balance.  You will quickly find out the the weaker leg through  loss of balance to the weak side and the rapidity of fatigue of calf muscles on the weak side.

Many people have co-morbid diseases and conditions such as joint pain, muscle stiffness, rigidity and joint deformities, use of multiple medications, alcohol, vestibular dysfuction causing vertigo and dizziness, which contributes to the fall.

All  who know they have have a weak bladder should restrict fluids in the evenings to prevent hasty movements to the bathroom, often a cause of falls in the night.

Falls are frankly dangerous and cause early disability and death.

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