Strengthening My Body to Help Prevent Falls

Every since I lost my vision, I have become aware of my body and how it functions. When I went through my vision rehabilitation training program, I learned how to use my other senses to function and move in the world. As I have gotten older, I also recognized that the body breaks down and that I have to do more to stay healthy and strong. Adding to that a disability makes things even more interesting. So, with that in mind I work on myself all the time to improve and do better. Recently when I notice the arthritis in my right knee flaring up, I made an appointment with an orthopedic doctor. We had a telemedical appointment and discussed my daily activities, exercise regimen and scheduled an x-ray on that knee. A few weeks later we met again via another telemedical appointment and went over my x-rays. Yes, old Arthur was busy on my knee and causing all kind of trouble! That was nothing really new to me. But what my doctor suggested was-physical therapy.  I was pleasantly surprise at the thought and gladly accepted. We schedule for a therapist to come to my home twice a week to work specifically on strengthening my legs and reducing my arthritic pain. So, why am I sharing this? Why would you care about my knee hurting and what I am doing about it?  Well, September 21-25 is National Falls Prevention Awareness Week. I want to bring this to your attention for a couple of reasons using my life as an example.

First Reason is Fall Prevention is Not Just for Old People

 Whenever I am looking at articles, seminars, webinars or conferences on fall prevention they seem to always be geared toward seniors. They focus on those in the age group of 50 and up. But falls can happen to anyone at any age.  I know this to be true because I have had a couple of falls in the last few years and I am not a senior citizen. As a result, this has caused me to pay a little more attention to the way I live my life so that I can prevent more falls in my future. For example, I don’t talk on my cell phone while walking with my white cane. Talking on the phone while trying to navigate and use proper mobility can cause major distractions and possibly a nasty fall.

Second Reason Strength Training is Not Aerobic Exercise

When I started meeting with the physical therapists, she demonstrated several leg exercises she wanted me to perform. We worked on various leg lifts, hamstring curls, squats, and heel raises. Initially I was over confident because I do these all the time as part of my aerobic workout  for health and fall prevention. But she quickly informed me of the differences between  the two. Your focus is on strengthening   not sweating, fast movements or increasing your heart rate. You want slow and control movements. You want time for execution and recovery of the muscle group. It reminded me of when I took yoga classes. We would get into these poses and hold for a minute or two monitoring our breathing. When I worked on my leg lifts, I had to hold each leg for a count, alternating and only holding on to a surface with one hand. The point was to strengthen both legs and work on balancing. The ultimate goal is to stand and not hold onto anything while preforming these exercises or at least hold with two fingers.

I soon realized how weak my legs were and how much work I needed to do. But I was not discouraged; only determined because I wanted to get rid of my knee pain. I was amazed that in a short amount of time I began to feel results and that motivated me to keep going. So did my physical therapist. She started adding2 pound leg weights and having me ride my recumbent bike. I had been walking and doing floor exercises mostly; and had neglected my bike. Now I have started to ride it again adding resistance levels to making biking harder.

Empish on Recumbent Bike

In just a month’s time I have noticed a drastic improvement and virtually no knee pain. Sitting, standing, squatting, bending, and going up and down my stairs have all become easier to perform. I am so grateful and excited and my therapy is not even done yet! WooHoo! But I want to circle back to fall prevention. This is the thing. At some point in time we will probably all experience a fall or two. Let’s just be real about it. The question is how do you prepare and how do you recover? In the preparation you do the best you can by taking care of your body.  Exercise that includes strengthening and balancing. For the recovery, you educate yourself and learn the proper things to do. Here’s how to get up from a fall:

Third Reason is Learning How to Recover From a Fall

Empish Crawling to Chair

Note: don’t get up if you are in severe pain or unsure you can get up by yourself

1. Roll onto your side. Bend the leg on top and lift yourself onto your elbows or hands. Then on hands and knees crawl to a steady chair or table. If this is hard to do roll or crawl.

2. Hold onto the chair or table and move yourself onto both knees.

3.  Keep weaker knee or leg on the floor. Lift the foot of the stronger leg and put flat on the floor under you.

4.  Hold to the chair and lift your body up from the floor.

5.  Using your arms for support slowly turn your body moving your buttocks onto the chair.

6.  Once on the chair move back securely onto the seat. Sit there for a few minutes to assess whether you can get up.

There is a lot more info on fall prevention. Way too much for me to write and blog about here in this post because I will be here all day!  I encourage you to use this week to learn as much about it as you can. The more you know the better prepared you will be and the better your recovery will be if you fall.

6 thoughts on “Strengthening My Body to Help Prevent Falls

  1. Empish<
    Such an excellent post! Really valuable information. I had a bad fall down eleven steps over Christmas. I was in my brother-in-law's new home and entered what I thought was the living room and found instead it was the stairs to the basement. Thankfully, they were carpeted. My nine-year-old great niece shouted, "Aunt Amy FELL. Someone help her! (She was terrified, and it is scary as a bystander). My pride was so strong when her mother came to my aid, I said I was okay and got up on my own). But actually, I was shaken. I'd landed on my arm and it felt like I had pulled it out of the socket. Because of my blase response, no one knew I was injured. When I went to the doctor, he suggested therapy. But when I went to the therapist, I had an out-of-pocket co-pay that I couldn't afford. So I just stretched it myself and eventually, the pain went away in 2-3 weeks. Because falling is nothing new to me, I have become more and more interested in fall prevention.

    Like

    1. Amy, First of all I am so glad that you are well and you recovered okay. Educating yourself about falls is a great thing to do. And even if you can’t do the therapy because of your insurance the strengthening exercises are helpful. I tell you I am learning all the time about this topic.

      Like

    1. Thanks, I enjoyed writing it. I had written on this topic before and have attended a seminar or two. I have learned so much and this is something that happens to people all the time.

      Like

Leave a Reply

Fill in your details below or click an icon to log in:

WordPress.com Logo

You are commenting using your WordPress.com account. Log Out /  Change )

Google photo

You are commenting using your Google account. Log Out /  Change )

Twitter picture

You are commenting using your Twitter account. Log Out /  Change )

Facebook photo

You are commenting using your Facebook account. Log Out /  Change )

Connecting to %s

This site uses Akismet to reduce spam. Learn how your comment data is processed.