Karen, a senior, had fallen multiple times in the last few months. Her balance was clearly an issue, and she was referred to me by a friend who had successfully worked balance with me for the last several years. After meeting Karen at her house, and figuring out where we could safely and effectively conduct her workout, I started evaluating her with a comprehensive balance testing protocol. She had difficulty holding herself up on one leg for more than a few seconds in multiple balance tests. In addition, she couldn’t hold an isometric wall-squat position for more than 12 seconds. These tests indicated a need for a well-rounded program focusing on balance and balance-related training, a review of functional related obstacles at home and in her everyday life, as well providing exercises and nutritional recommendations for her other goals and needs.
Since Karen tended to shuffle her feet slightly when walking, one of the first balance exercises we went over involved doing ‘high knees’ step-by-step through an agility ladder. Unlike a real upright step ladder, the agility ladder is actually laid out horizontally across the ground, and can be used not just for quick agility for athletes, but also for much slower balance work for seniors. Karen, of course, would be doing a slow, controlled, and spotted movement. After I carefully demonstrated the exercise to Karen, I stayed right behind her, spotting her every step of the way as she slowly lifted one leg as high as she could comfortably go, then placed it carefully in between the flat rungs of the ladder on the ground, followed by a step with her trailing leg, rising up into the high knee position, before joining her other foot forward between the rungs. She repeated this all the way down the ladder, rested, and repeated her trek back down the ladder to the other end where she started.
After going over a few other balance exercises and several strength exercises, some very specific to the muscles involved in balance, Karen’s consistent performance of the routine I guided her through twice a week resulted in tremendous improvements. Her shuffle was gone within a few months, with no falls during that time!
If you have trouble with balance, and are resigned to attribute it to age, think again. There is, like Karen, hope for you. For specific help with a full program to address your balance needs, call me at 925-930-7560.