PREVENT FALLS – ANKLE & FOOT STABILITY

RISK OF FALLS

Research shows that approximately one-third of all people over the age of 65 fall at least once a year. Heck, I tripped and fell just last week, and rumor has it Christy did too! So I guess they’re right! The two most common causes of falls are poor balance and medications. I’d like to also throw in poor eyesight too, although I’ve not done any research on this. Vision loss due to aging makes it difficult for me to judge distances and take in my surroundings fully. 

In this post, Aging Abundantly Community member, Christy Steiger, uses her dance training to show how we can easily decrease our risk of falling with a few simple exercises.

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ANKLE AND FOOT STABILITY

Simpler Than You Think!

By Christy Steiger 

             Pilates is the exercise method many dancers use. It focuses on core muscle strength, posture and building flexibility, plus proper breathing. I can’t tell you how many times my dance training has protected me from serious injury. Just knowing how to use my core to pull

up, turn properly, and align my knees has protected my back. I have an S curved spine plus fused neck vertebrae — both from birth – but I know how to have perfect posture from my dance training. Pilates is perfect for developing great posture and strong muscles in arms and legs. The exercises are available in easier versions, too.  I’d suggest a video. Moves and muscle control can be subtle, and it’s very important to have proper alignment. A good video will show and explain this.

GET STARTED!

1. First, align your knees! There are many online articles and videos of simple Pilates exercises you can start with. Just remember that

   

   whatever exercise you do that involves your legs, your knees must always be in line with your feet or you will injure them. This is why dancer bending her knees outward also turns her feet outward. And your posture must be as good as possible, too. If your feet are facing forward, you knees should (as in walking). When you turn your feet out or in, the knees should be turned out or in to match. Dancers know this. It’s called “turn out” when dancers’ feet are turned sideways. Be aware of how your knees and feet are aligned when you walk, push your shopping cart, and take the stairs. Ever come down stairs sideways with an awkward load in your arms? So dangerous if you don’t have your knees in line with your feet! If your knee is moving in a different direction than your foot, you are going to fall or stumble. You can tear muscles and tendons in a flash, too.

2. You must also work on strong ankles. It’s surprisingly easy to do this! That will protect you from falls because you’ll be more stable. I learned to do simple circles in opposite directions while watching TV:

Rotate your right foot to the right and your left foot to the left at the same time. Feel the stretch in your feet as you do this. Point and flex your toes if you’re able to as you circle them. Feel the stretch in your arches. Do this to a count of 10. Then change directions for another count of 10. You can also do one foot at a time.

REPEAT OFTEN

Do this often during the day. You will be surprised at the benefits. This simple, no-pain circling also gets the blood moving (keeping feet warmer) and improves the inner calf muscles. Strong ankles mean you can control your foot and maintain balance even in a stumble. Dancers do this or they will never get flexible enough for toe shoes or have feet strong enough to support their weight in spins, for example. These circles will get you started on stronger ankles and better stability!

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Christy Steiger, Writer, Teacher, and Textile Artist – You will find Christy either behind her sewing machine, making lists, editing Dorothy’s books, counseling friends or stirring up conversation in The Aging Abundantly Circle Meet-Up group. She’s a  gem of a human being and a valued member of The Aging Abundantly Community.  

ALSO BY CHRISTY: “Managing Life’s Surprises”

 

 

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