Articles

Balance and falls prevention

Balance is crucial for everyday living, weight training, climbing, running, or even just walking around.

We all take balance for granted as we navigate without thinking, effort, or fear.

For millions, poor balance is a problem. Some people struggle with long-term dizziness or imbalance. Others suffer balance-related falls and injuries. A new study concludes that exercise can reduce your chances of falling but also your chances of sustaining fall-related injuries.

Older people lose balance as they age. Their vision degrades and their muscles atrophy, effectively weakening what is needed to maintain balance.

For the body to be able to balance, we rely on three different systems:

Vision. Our visual input provides an overview of the physical surroundings.

Vestibular System. The fluid in our inner ears sends information to our brain and tells us where our body is in space.

Somatosensory System. The nerves in our muscles and connective tissues relay information about our position to our surroundings.

Why should we care?

As we age we develop Osteoporosis (brittle bones) which can lead to fractures (broken bones) following a fall.  Bone loss typically accompanies menopause, which is why over 70% of hip fractures in seniors occur in women.

How can we help ourselves?

  • Get strong – The stronger you are, the more balance you have and the less likely you are to fall.
  • Move deliberately – Don’t rush through movements. Slow down to avoid the risk of falling.
  • Practice balancing – Stand on one leg while you wait for your coffee to boil or whilst you are brushing your teeth. Walk along the curb, or on grass and other uneven surfaces to challenge your balance. Have fun with it!
  • Maintain a neutral spine – Always focus on the spine and engage your core (stomach muscles) as much as possible. Think of your posture, keep your shoulders back and chest up.

Exercise Advice:

  • Stand on one leg and try to squat 5 times. Repeat on the other leg.
  • Stand on a wobble cushion for 1 minute at a time.
  • Stand on a foam cushion on one leg for 30 seconds. Repeat with other leg.

Efforts to prevent falls are best started early – it’s never too late!

Meet our physios

All our physiotherapists are registered with the CSP and HCPC offering the highest standard of care

Ready to recover?

Call us on 020 7096 0684
You can discuss your requirements with one of our specialist case managers

Why choose Home Physio Group?

We are a dedicated team of Chartered Physiotherapists working exclusively in your home and providing the highest level of care. We recognise the importance of knowing that you are in safe hands and being looked after. With this is mind, our client management team are here to assist you every step of the way and will answer any questions you may have. We are passionate about helping you to reach your goals, relieve your pain, and improve your mobility.

The benefits of using our service include:

  • All our physiotherapists are hand-picked professionals with years of experience
  • We are registered with the Chartered Society of Physiotherapy (CSP) and Health & Care Professions Council (HCPC). All our physiotherapists are checked by the Disclosure and Barring Service (DBS) 
  • We will arrange visits in your own home (or care home or place of work) at a convenient time to you
  • We work at speed and do not have a waiting list
  • We offer daytime, evening and weekend appointments
  • Our team work closely with the country’s leading consultants and specialists in their field
  • You will always have the same physiotherapist visiting you at home
  • You can have as may visits as you require
  • Our fixed pricing structure can be provided in writing so that you can consider it in your own time
  • We believe there is no “one size fits all” approach to care. Your personalised programme and treatment strategy will be unique to you