Tag: Fall Prevention

Core Strength: A Key to Fall Prevention in Older Adults

July 24, 2024

Injuries From Falls Are Rising

Falls in older adults are becoming more common. Seniors who fall, may suffer serious injury, or death.

Falling down isn’t a natural part of aging.  It doesn’t have to happen. Prevention can go a long way to protect you.

Once injured from a fall, many older adults develop a fear of falling again. They may limit their activities, hoping to prevent another fall.

Latest Information from the Centers For Disease Control

  • Every year 1 out of 4 adults 65 and over falls.
  • 20 to 30 percent of people who fall, suffer moderate to severe injuries, such as cuts and bruises, fractured hips, and head trauma.
  • The most common areas subject to breaks, are the pelvis, spine, forearm, leg, hip, upper arm, and hand.
  • Most fatal falls occur at home.

How Core Strength Helps Older Adults

  • A stronger core means you’re more steady on your feet while going about your daily activities. 
  • Strengthening core muscles helps to maintain your independence.
  • Core strength improves your balance. You’re going to stop falling.
  • Life becomes more pleasant when you lose your fear of taking a fall.
  • You’ll be able to participate in recreational activities without fear of falling.

Questions about Core Strength Training For Active Agers are answered on my FAQ page.

Strengthening The Front of the Leg Helps To Prevent Tripping and Falling

December 20, 2022

This simple seated strengthening exercise works the anterior tibialis muscle located at the front of your leg. A strong anterior tibialis reduces the risk of injury to your calves and feet, reduces the chances of developing anterior tibialis tendonitis, and reduces the chances of tripping, or developing stress fractures and shin splints

Instructions

  • Connect tubing to a stationary object.
  • Sit in a chair with back support, and place a supporting object under extended leg. Or use equipment as shown in the video.
  • Place tubing around foot. Other foot rests on floor.
  • Slowly flex ankle toward you, and then release.
  • Repeat for desired repetitions.
  • Change sides and repeat exercise on the opposite leg.