One in three adults over the age of 65 experiences a fall each year – a large number when you consider that falls are a leading cause of injury and mortality for this age group.
Falls are commonly caused by arthritis pain in the hips, knees or ankles, which leads to a painful walking pattern and compromised balance. But you don’t have to let a cycle of pain render you immobile.
You can improve your strength, joint mobility and overall flexibility by starting an exercise program that includes strength training and balance activities. This will not only reduce your risk of falling, it will decrease your pain and improve your quality of life.
3 Ways to Get Started on a Fall Prevention Program
- Begin a lower body home exercise strengthening program. These exercises may include leg and core strengthening exercises. Not sure if you’re ready for that? Join a pool exercise program or try alternative exercises such as yoga.
- Maintain flexibility. Flexibility will help to reduce fall risk. Some patients with knee or ankle arthritis walk with a bent knee or limited ankle motion, which can lead to shortened calf muscles and less mobility. Try stretching to improve flexibility.
- Consider walking four to five days a week. You can also try doing low-impact aerobic activity for overall conditioning, balance and lower body strength.
Remember, make your program fun or get together with friends and family to avoid the workout doldrums. If you’re worried about getting started, consider working with a physical therapist who specializes in treating arthritis and balance conditions in order to assess your individual needs and prescribe the best program for you.
Learn more about physical therapy for balance and fall prevention.
About Primary Care Sports Medicine
The primary care sports specialists at Bon Secours treat outpatients with a particular emphasis on musculoskeletal, overuse and balance conditions. To schedule an appointment with any of our doctors, please contact us.