I recently started in-home balance training with two new clients and immediately found a common denominator that increases the risk of an accidental fall; both are unable to lift their toes off the ground! Think about it, during the walking gait, one leg remains on the ground while the other leg swings forward. Thus, the ability to lift the swing leg off the ground with sufficient toe clearance is necessary to avoid tripping. If a person cannot lift the toe of the swing leg, dragging the toe can cause a person to trip. This increased fall risk is due to weakened anterior tibialis muscles in the calves.
Working with older adults throughout the Sacramento region, I have found that it is easier for some people to do heel raises while some struggle with toe raises. The gastrocnemius and soleus are the muscles responsible for lifting the heel. This action is an important component of the walking gait because if these muscles aren't strong enough, a person cannot propel themselves forward.
While there are different muscles responsible for lifting the toes and lifting the heels, the point I'm trying to make is that it is essential to strengthen both of these calf muscles in order to reduce the risk of falling. Toe raises, done either seated or standing, will help strengthen the front of the calf while heel raises, done either seated or standing, will help to strengthen the muscles in the back of the calf.
Reduce your risk of an accidental slip or trip and do some raises; heel and toe raises. Start seated and as you get stronger, do them while standing. Set a goal number to do each day and try to increase the number you can do each week. I recommend doing 20 toe and heel raises each day, while seated. You don't have to do them all at once, you can do 10 in the morning and 10 of each at night. Just do them! If those are easy, try doing them while standing. The point is to do toe and heel raises and do them consistently!
....And don't forget your ankle circles!
The Fall Prevention Lady
0 comments:
Post a Comment