As we age, changes in strength and balance can make walking and standing less steady. Balance exercises for seniors help improve stability and reduce the risk of falls. These exercises are designed to strengthen the muscles used to control body movements and help people feel more confident during everyday activities. Since foot pain, reduced sensation, and poorly fitting shoes can affect balance, keeping feet healthy is also important. Before starting a new routine, seniors should choose a safe area and keep a sturdy chair or counter nearby for support. 

The single-leg stance is a simple balance exercise that helps improve stability while standing. Begin by standing behind a sturdy chair and holding on to it with both hands. Slowly lift one foot a few inches off the floor while keeping your body upright. Hold the position for several seconds, then lower your foot and repeat on the other side. This exercise helps strengthen the muscles that keep you balanced while standing and performing daily tasks.

Tree pose offers another way to practice balance while building body awareness. Stand tall beside a wall or sturdy chair, then shift your weight onto one foot. Place the sole of your other foot against your ankle or lower calf, avoiding pressure against your knee. Keep your hands on the chair if needed and hold the position briefly before switching sides. Heel-toe raises also support balance by strengthening the lower legs. Hold onto a chair, rise slowly onto your toes, and lower your heels. Next, lift your toes while keeping your heels down, then return to standing. 

Even with regular exercise, falls still happen and cause foot injuries. A podiatrist examines the foot, checks for swelling and tenderness, and orders X-rays when a fracture is suspected. Treatment may involve wearing supportive footwear, a walking boot, or a cast, depending on the injury. If you have injured your feet in a fall, it is suggested that you consult a podiatrist for effective treatment solutions, and additional balance exercises.

Preventing falls among the elderly is very important. If you are older and have fallen or fear that you are prone to falling, consult with one of our podiatrists from Carolina Foot & Ankle Specialists. Our doctors will assess your condition and provide you with quality advice and care.

Every 11 seconds, an elderly American is being treated in an emergency room for a fall related injury. Falls are the leading cause of head and hip injuries for those 65 and older. Due to decreases in strength, balance, senses, and lack of awareness, elderly persons are very susceptible to falling. Thankfully, there are a number of things older persons can do to prevent falls.

How to Prevent Falls

Some effective methods that older persons can do to prevent falls include:

• Enrolling in strength and balance exercise program to increase balance and strength
• Periodically having your sight and hearing checked
• Discuss any medications you have with a doctor to see if it increases the risk of falling
• Clearing the house of falling hazards and installing devices like grab bars and railings
• Utilizing a walker or cane
• Wearing shoes that provide good support and cushioning
• Talking to family members about falling and increasing awareness

Falling can be a traumatic and embarrassing experience for elderly persons; this can make them less willing to leave the house, and less willing to talk to someone about their fears of falling. Doing such things, however, will increase the likelihood of tripping or losing one’s balance. Knowing the causes of falling and how to prevent them is the best way to mitigate the risk of serious injury.  

If you have any questions, please feel free to contact our offices located in Mount Pleasant and Charleston, SC . We offer the newest diagnostic and treatment technologies for all your foot care needs.