Balance is a skill, and like any skill, it can be maintained and even improved with the right approach. September’s Falls Prevention Awareness Month isn’t over yet, so New England Podiatry is here with a blog to keep you steady. This guide will walk you through how to assess your stability at home, then explain the signs that you should seek treatment from your podiatrist.
The 5-Second One-Leg Test:
To get started with your at-home efforts, try this quick and effective method to get a snapshot of your current balance:
- Stand near a sturdy chair or countertop you can hold onto if needed.
- Lift one foot a few inches off the floor.
- Try to hold this position for at least 5 seconds without wobbling, putting your foot down, or grabbing for support.
If you found this challenging, it’s time to start working on your stability!
Simple Stretches to Improve Your Foundation
Feeling a little unsteady on your feet is something many people dismiss as a normal part of aging, but in reality, falling is not normal, and you can prevent it!
Before issues become severe, you can work on your balance at home with these simple, safe exercises:
- Ankle Rotations: While seated, lift one foot and slowly rotate your ankle 10 times clockwise, then 10 times counterclockwise.
- This helps maintain crucial joint mobility.
- Calf Stretches: Stand facing a wall with your hands on it for support.
- Step one foot back, keeping that leg straight and the heel on the floor.
- Gently lean forward until you feel a stretch in your calf.
- Hold for 30 seconds and repeat on the other side. Flexible calves reduce strain on your entire foot structure.
- Heel-to-Toe Walking: In a clear hallway, walk in a straight line by placing the heel of one foot directly in front of the toes of the other, as if on a tightrope.
- This simple drill enhances your coordination and stability.
Gait Analysis: A Window into Your Walk
If you’ve been practicing these exercises but still feel unsteady, the problem may not be a lack of strength, but an issue with your biomechanics.
That means you need a fall risk assessment, which includes gait analysis. We’ll use our expertise to identify subtle abnormalities in your foot mechanics that could be compromising your balance, looking for issues like:
- Overpronation: Where your foot rolls too far inward.
- Ankle Instability: Weakness from old injuries or arthritis.
- Pain Compensation: An unnatural walking pattern you’ve developed to avoid pain from a bunion or other condition.
Custom Orthotics: The Stability Solution
Once we identify the root cause of your instability, the most effective solution is often a pair of custom orthotics.
- Unlike a store-bought insole, an orthotic is a prescription medical device created from a 3D scan of your feet.
- By correcting your specific alignment and providing targeted support, orthotics create a stable, solid foundation that can dramatically improve your balance and reduce your risk of falling.
You don’t have to just “live with” the fear of falling. Falling isn’t normal, but it is preventable! And our team would be delighted to help.
Dr. Catherine Jacobs, Dr. Zachary Sax, Dr. Joshua Oulette, Dr. Ronald Etskovitz, and Dr. Raymond Murano III of New England Podiatry Associates provide comprehensive medical and surgical care for a wide spectrum of foot and ankle conditions. Contact us today to schedule an appointment!
