In case you missed Part 1: Secrets of the Older Mind
After a 15 minute break it was time for Guy Andrews to begin Part 2. This is were we began to spend a lot more of the seminar on our feet. (If we wanted to)
First Guy covered some statistics about falls.
I would venture to guess this information is from the CDC since I have seen most of this on their web site.
* 80% of fall go unreported
* Over the age of 65 the risk of falling is 33% (Think about that: 1 of ever 3)
* Risk of falling increases 300% in the year after a fall.
* 95% of hip fractures are caused by falls
* The most common sites of injured due to falls are:
- Hips
- Patella
- Distal Radius/Ulna (Wrist area)
Breaking a hip is by far the hardest injury to overcome because you might have to avoid weight barring with that hip until it has recovered. You are also going to be spending most of your time sitting down since it is almost impossible to stand on one leg for very long. If you are already weak, you might never recover from this.
I happen to have had a client that broke each of her hips a couple of years apart. The Doctors and Physical Therapist where amazed at how well she recovered from each broken hip. The main reason she recovered so well was she had been squatting for years (The heaviest amount of weight I ever had her use, was a #8 dumbbell in each hand.) before she broke the first one and once she was able, continued squatting after each break.
Now you know that a good percentage of seniors are going to fall every year, what can be done to lessen the chances it happens to you?
The parts of a Fall Prevention Program
* Get educated about what it takes to prevent falls. You have already begun this if you are reading my blog.
* Exercise on a regular basis. (2 - 6 times per week depending on the activity)
* Have your vision checked and improved (ex. have cataracts replaced if needed)
* Have a home hazard assessment done to see what modifications are needed. (examples: remove throw rugs, attach handles in shower, add a railing on steps, etc.)
* Talk to your Dr. or Pharmacist about your medications. Some meds highly increase the chances of falling.
* Use a cane or walker if necessary. Make sure they are set up at the proper height for you.
Next Guy went over how to land if you do fall and how to get off the floor afterwards.
* Try to land on your ass since it has the most padding compared to your hip, knee or wrist.
* Do a self assessment before moving. Ask yourself if you feel any pain. When in doubt, don't move.
* If you feel alright the next step is moving until you are laying on one side. If you can do this reassess how you feel. When in doubt, don't move.
* Next you get onto your hands and knees. If you know you can't get up without holding onto something crawl to get to something sturdy you can hold onto and then get into a lunging position with your stronger leg in front since it will be the one you use to finish getting up off the floor.
* A point I brought up is be sure to look up when getting off the floor because our body will follow our eyes. (look down to stay down, look up to get up)
I have my clients that are able practice getting up off the floor in front of me. It is also a great way to build overall strength. Think about that . You are lifting your entire body weight off the floor each time you practice this.
We then went over how your meds can effect your sense of balance.
The 6 most common types that impair balance are:
* Antidepresants
* Anti-anxiety drugs
* Antihistaimines
* Blood pressure and other heart meds.
* Pain relievers (over the counter and prescription forms. (especially narcotics)
* Sleep aids (over the counter and prescription forms)
What do our bodies use to remain balanced?
There are 3 systems our bodies use for balance.
* Somatasensory (definition by Neuroscience Online:) informs us about objects in our external environment through touch (i.e., physical contact with skin) and about the position and movement of our body parts (proprioception) through the stimulation of muscle and joints. or in my words: The brains ability to feel where your body parts are in relation to each other) (ex. relationship of shoulder to hips, knees, feet, etc.) This is the system that training has the greatest effect on.
* Visual (using your eyes to see how your body is positioned in relation to your surroundings.
* (inner ear) What the position of the head/brain is in relation to the rest of your body.
We then went over how different joints effect balance.
We tried leaning forward from the ankles, then the hips, and then the knees from a forward lunging position. These happen to mimic some of the exercises I use with my clients.
How can you progress as you work on your balance? Change how you perform the exercises.
1. Seated
2. Seated on a unstable surface
3. Standing
4. Standing on a unstable surface
5. Moving
6. Moving on a unstable surface.
I have had success skipping the seated versions of the balance exercises with most of my clients. They might have to hold onto something like an chair or counter top before doing them without holding on.
I have also found that increasing the speed on the movement creates a big enough challenge that unstable surfaces aren't needed. Another way to increase the challenge if a clients is ready for it is to try performing some of the exercises with their eyes closed. I make sure to be so close to them that I can catch them if necessary.
We then spent the rest of the session performing many different drills covering the topics we had just gone over. We even used the game Rock, Paper, Scissors during one of the drills.
It was them time for our lunch brake. Since I was raised in Berkeley MO. I knew where to get a bite to eat. I man named Jim from Washington MO, and a Women named Cathy from Mexico MO took me up on my offer to drive since they weren't sure where to go get lunch. There are many places on Natural Bridge Rd. to chose from. We decided on Arbys.
Next weeks post will be Part 3: Balance, Mobility and Function.
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