How Physiotherapy Can Help You Find Better Balance and Stability
Stand and Walk With Confidence And A Sure Step
Do you ever feel unsteady on your feet? Have you noticed it’s getting harder to navigate stairs or uneven surfaces? Maybe you’ve even had a close call or two, and now you’re worried about falling.
Feeling nervous about falling is reasonable, especially if you’re older. Falls are one of the most common causes of injury and hospitalization among older adults, although they can impact younger people, particularly if they’re recovering from surgery or injury. Furthermore, balance challenges can dramatically impact your quality of life, making it tough to stay active and independent.
At MSK Centre, we understand your concern. However, we also want to make it clear that falls are not an inevitable part of aging! There are steps you can take to enhance your overall balance and stability, which can help keep you on your feet for years to come. Even better, you don’t have to do it alone. Our team of movement specialists is here to help.
Why Do We Need Balance And Stability?
Firstly, balance and stability aren’t the same thing, although they are connected:
Balance
is the ability to maintain your center of gravity over your base of support. Essentially, it means you can stay upright.
Stability
is the ability to resist forces that threaten to disrupt balance, such as a bump in the sidewalk or a playful nudge from a grandchild.
To reduce your risk of falls, you want to enhance both of these factors. Standing on one foot might mean you have good balance, but if you have poor stability, it won’t necessarily protect you from falling.
How Do I Know If I Need to Work on Balance And Stability?
Many factors can contribute to balance and stability problems, including the following:
- Age-related decline in muscle strength, mobility, and reaction time
- A history of falls
- Medical conditions that affect mobility, such as arthritis
- Inner ear disorders (which often cause dizziness and vertigo)
- Neurological conditions like stroke or Parkinson’s disease
- Vision challenges
- Certain medications
Generally speaking, if you’re experiencing symptoms like feeling unsteady or dizzy, frequent falls or near falls, difficulty walking or turning, or needing to use furniture or walls for support, reach out to MSK Centre. We’ll help you develop a program that addresses your specific needs.
How Physiotherapy Helps Enhance Balance And Stability
Physiotherapy addresses the underlying factors contributing to your balance or stability challenges. That’s why our team will also begin with a thorough evaluation to help us understand the reasons for your fall risk.
We’ll discuss your health history, evaluate your balance, strength, and movement patterns with a few simple movement screens, and learn more about your concerns. That way, we can blend various treatment techniques to create a unique, effective treatment program.
Some of these techniques might include:
Strength Training
Good core and lower body strength are essential for enhanced stability. A strong core, in particular, helps stabilize your body so you can stay on your feet.
Balance and Proprioceptive Training
This technique focuses on improving your body’s awareness of its position in space. By challenging your balance with exercises on unstable surfaces or with your eyes closed, you can retrain your body to react more quickly and efficiently to changes in your environment.
Gait Training
An impaired walking pattern can affect your balance and increase your risk of falling. If necessary, we’ll help correct these impairments with personalized, targeted exercises.
Vestibular Rehabilitation Therapy (VRT)
If you’re struggling with vestibular dysfunction, we’ll guide you through specific exercises that retrain your brain to understand signals from your inner ear and improve balance.
Functional Activities
We’ll teach you how to execute functional activities, like walking, turning your head while walking or standing, reaching for something on a shelf while standing, and carrying objects.
Take the First Step Towards Better Balance
Ready to take charge of your balance and regain your confidence? The MSK Centre team is here to help you achieve your goals.
Call us today to schedule your first appointment and take the first step towards a more stable and active future.
Return to PT at MSK Centre!
Miss feeling your best? Come back to MSK Centre and let us help you get there—schedule your appointment today!
6 Tips For a Healthy Diet This Summer
Are you aware of the true importance of nutrition?
Your diet affects many aspects of your well-being including your immune system, bone health, muscle function, inflammation, and pain. Conditions including heart disease and diabetes are also impacted by dietary intake in both development as well as management.
As summer approaches, it can be difficult to keep good nutrition at the forefront of your mind, especially with barbeques and cookouts popping up everywhere you look!
If you need some help maintaining a healthy diet this season, take a look at these 6 nutrition tips:
1. Swap out snacks for fruits and vegetables
Every day, it is recommended that you consume at least 5 portions of a variety of fruits and vegetables. If this sounds challenging, remember that fresh, frozen, canned, dried, or even juiced fruits and veggies are all options.
2. Replace steak with fish
Fish is a great source of protein and contains many vitamins and minerals. You should try to incorporate at least 2 servings of fish into your diet every week.
3. Lessen your saturated fat intake
Did you know that too much saturated fat can raise your blood cholesterol levels, increasing your risk of developing heart disease?
Examples of food rich in saturated fat include:
- fatty cuts of meat
- sausages
- butter
- hard cheeses
- cream
- cakes
- biscuits
4. Cut down on sugary drinks
With the hot weather, it can be almost instinctive to reach for a cold soda out of the cooler. However, drinks high in sugar content can contribute to obesity and tooth decay. Try opting for a cool refreshing glass of water instead, or a tasty fruit smoothie!
5. Make sure you’re drinking enough water
Proper hydration is always important, but it becomes even more so during those hot summer months. It’s recommended that you drink around 6 to 8 glasses of water a day.
6. Don’t forget breakfast
A healthy breakfast should be a part of your daily routine. Eating breakfast sets the tone for your day and gives you the energy you need to make it to lunch!
We hope these tips will help you navigate this season and prioritize your health this summer!
Patient Experience
Real Feedback, Real CareThe doctor had a great bedside manner, and everyone was really friendly. It was a quick in and out, and he reassured me that I would heal on my own. But he gave me a wrap just in case. It was a great experience, thank you, Dr. Stevens.
Announcing Our New 40+ Personal Training Program!
At MSK Centre, we know that getting back to regular exercise (or starting from scratch) can be intimidating, especially if you’re middle-aged or older. Fortunately, you’ve got a helping hand with our new personal training program.
Ready to Get Started?
If you think you’d benefit from our new program, contact MSK Centre today to set up your initial appointment!
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Exercise of the Month
ONE LEG BALANCE
Slowly lift your leg upward behind you so that your weight lies on the leg with your ankle on the floor. Hold this position for 20 to 30 seconds and gradually progress to more seconds as you get stronger.
2 Sets, 1 Rep. (Materials needed: chair)
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