ABCs of Balance: Can't Feel Your Feet?

If you can't feel your feet, you may have a nerve problem.   Because the nerves of the feet go to the brain, you may now have a brain problem.  Everything begins in the brain; and I mean everything; all movement, all feeling, and all thoughts begin in the three-pound organ on top of your head.

The brain is quite fascinating and in it are maps to the entire body.  Messages from the brain are sent to the body parts. The brain has maps so it knows where everything is located.   Maps are like highways; the more a road is travelled, the faster you can go.  No doubt about it, practice makes perfect.

Most of us have had at least one injury.  When an area is injured, we're told not to move it. The longer a body part doesn’t move, the blurrier the map of that body part becomes. Blurry maps make the brain feel unsafe.  When the brain doesn't feel safe, movement suffers.

Your feet are critical to good balance. The brain needs good mapping of the feet for good movement and balance.   The bad news is we rarely move our toes and feet and hardly ever provide sensory stimulation to them. As a result, the brain's map of the feet is blurry.

I'm certain that there are millions of undiagnosed cases of neuropathy (nerve damage) in feet and legs because people think that burning, tingling and loss of sensation in the feet is a 'normal part of aging'.  FALSE!  Healthy nerves do not tingle. Healthy nerves need activation. You need to rub and move your feet and toes regularly.

Some nerve damage is permanent but the science of neuroplasticity shows that nerves can and will regenerate!  Get hopeful.  Move your feet.  Rub your toes.  Pay attention to how your feet feel.  Book a session with me for some sensory stimulation.

I am an input, interpretation and output specialist.  I train the sensory inputs to the brain to improve the brain's ability to interpret the information and decide what to do.  I also train body movement but if you want to move better, let’s start with the inputs.

It's how the nervous system works.  It's science.  Sensory input training can change your life.

This blog is an excerpt from new book, ABC's of Balance: Aging, Balance and Coordination.  A brain-based approach to the prevention of falls.    I will be ready the first week of June!   $29 paperback, $29 Kindle.

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Nervous System Rule #1 for Better Balance

The nervous system is a complex function that processes over 64 quintillion bits of information each day.  Although every brain is different, there are several unspoken rules that apply to everyone.  In my new book, "ABCs of Balance: Aging, Brains and Coordination", I explain how to age successfully from the brain's perspective.  I've included three unspoken nervous system rules.

Nervous System Rule #1 for better balance

Nervous system rule #1: "Neurons that wire together fire together".  What this means is that you can improve balance by doing drills that activate neurons near the balance nerve.  

Do you know where the brain's balance nerve is located?  It's in the brainstem and it's connected to the brain's equilibrium system.  As mature adults responsible for your well-being, this is important stuff to know!!!

The entire nervous system runs on the use it or lose it principle including balance.  To maintain upright against gravity,  a person must activate cranial nerve #8 and the nerves next to it.

In my new book, "ABCs of Balance: Aging, Brains and Coordination", I explain how the brain works and what the nervous system needs for better balance.  I explain  things in an easy to understand manner and give sample exercises for the reader to try at home.

If you've tried everything and your balance is getting worse, it's time to do something else.   I offer a brain-based approach to the prevention of falls because everything we do begins in the brain. Everything.

My book explains all of this.  If you're like to sign up for the first release of my book, complete the form below.

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Brain-based Strengthening and Fall Prevention

I just completed an upper level certification Z-Health Performance Training weekend in Phoenix and the course focused on Strength and Suppleness.  As a fall prevention expert, I take all information and tweak it to  improve balance and prevent falls among seniors.

Lower body weakness is the leading cause of falls among older adults.  Strength is the mastery of creating tension.  What's fascinating is that none of us (or very few) were ever taught how to create tension.  Suppleness is the mastery of relaxation.  The brain requires a balance between the two; there are parts of the brainstem dedicated to this balance.

Even though we walk around "tense" from all the stressors in life, we are not creating strength; we are stressing and fatiguing our bodies.  One of the best ways to learn how to create tension in your muscles is an isometric contraction.   In fact, isometric contraction activates parts of the brain dedicated to midline stability (the supplementary motor area).

Isometric contractions are pushing (or pulling) against a stationary object.  This creates tension in the muscles.  Remember, strength is the mastery of creating tension in the muscles.  You have to know how to create tension and be comfortable with it.

If you want to touch your toes, do an isometric bicep curl.  In other words, with arm bent at 90 degrees by your side as if you were going to do a bicep curl, press down on wrist.  Try to pull wrist toward body.  Hold this contraction for 20 seconds.  THAT IS HARD TO DO.  Then try to touch your toes.  It should be better.

There are other ways to create tension in the muscle but isometric contraction is the least threatening to the brain and a great way to start.    Movement is life and it's time to start moving.

If you're ready to move better with less pain, contact me for a private consultation.  I do online training sessions.  It's never too late to improve your balance or your movement.

info@thefallpreventionlady.com

ABCs of Balance workshop at Woodland Senior Center

Last week I presented my "revamped" ABCs workshop at the Woodland Community and Senior Center to a group of about sixty mature adults who wanted to know more about aging and balance from a brain perspective.  Well, at least I hope that's why they were there because that's what they got!

Center Director, Dallas Tringali not only welcomed my progressive workshop about brains, balance and fall prevention but also provided a nice-sized room for my presentation.  For the first time in a long while, I was nervous.

As I prepared my notes, I realized that I couldn't talk about aging and balance without mentioning the brain and the nervous system due to the fact that everything we do and how we move through life all begins in the brain!

People packed into the room and I asked them several times if they were ready to learn something new about the brain and balance.  I was answered with smiles, nods and  Yes, yes, we sure are, I hope so.  One lady joked, is that what you're going to talk about?  LOL.

Over the next 90-minutes, I tried my best to interpret and explain neuroscience in easy to understand words and concepts.  I think I did pretty good but I know that I spoke ENTIRELY too fast; especially after a kind woman told me, "I believe in all my heart what you're doing but you need to slow down for us old folks.  You can't talk as fast".

I appreciate honest feedback because we're all in this together and I'm learning, too!  Honestly,  I think I came up for a breath about forty-minutes into my presentation.   The audience nodded, smiled, did the drills, smiled some more.

As I checked the time, I realized that I would finish my 90-minute workshop in 70 minutes if I didn't slow down!  I took a deep breath and realized I did it; I explained an entirely new way of looking at training in a decent flow of relate-able terminology.

If talking too fast is the only critique, I'm happy!  That means that they understood or at least appreciated the content.

Woodland Senior Center is a great group of people who are genuinely interested in learning how to take control of their body and mind through brain activation.

Brains and Balance with Coach Kelly classes start the first Tuesday in April.  Every Tuesday and Thursday in the month of April we will meet for 90-minutes from 1-2:30pm.  Classes are progressively challenging so participants should plan on making all eight sessions.  Class size is limited to 15 participants.

There will be more classes!

Cerebellum: Home of Accuracy, Balance and Coordination

How’s YOUR Balance or Neurologically Speaking, How's Your Cerebellum?

The other day in my Brains and Balance class, I talked briefly about the cerebellum because the cerebellum is a vital part of the nervous system necessary for accuracy, balance and coordination; things we all need to get through this life gracefully or at least remain on our feet!

The cerebellum, also referred to as the “little brain”, is the brain’s integration center.  The cerebellum is involved in all movement; it responds to the cortical signal for movement, relays that message to the appropriate body parts and then gets feedback from the skin, joint and muscle receptors about the accuracy and coordination of the ongoing movement.

If the movement is poor, the cerebellum corrects the inaccuracies in order to produce coordinated, balanced movement.  

Movement is a dance between the sensory and motor systems and the cerebellum is a key player in the activation and inhibition of muscles.  Good balance, accuracy and coordination requires a healthy, well-functioning cerebellum.

In order for the cerebellum to be healthy, it must get consistent, timely input from our eyes, inner ear, skin/joint/muscle receptors as well as other parts of the brain.  Simply said, the better the input, the better the output.

Minimal to weak input signals result in no movement or ratchety and uncoordinated movements.    Poor input equals poor movement.  If the sensory inputs the brain don’t get activated on a regular basis, the input signals become weak and defective.  Your brain doesn’t trust weak and dysfunctional signals.  In other words, use it or lose it. 

Think about walking in the dark with little to no visual input; movement is slow, uncertain because the vision inputs are unreliable.  A cerebellum that isn’t activated regularly becomes dysfunctional and the consequences are evident; either in your balance, stability, coordination or all of the above.

In class we did some quick cerebellum tests.  First we did rapid toe taps.  Was the left as quick and timely as the right?  Then we did rapid hand rotations on the opposite palm.  Fingers and thumb straight and clasped together, we hit the back of the hand then flipped over to hit the palm of the hand against the open, flat palm of the other as fast as possible for 5-10 seconds.

Some inaccuracies in coordination and rhythm were immediate while others showed up after about 3-5 seconds.  For a few, this didn’t seem to be too difficult, at least for one hand!  That is completely "normal" finding however I suggest that you get your cerebellum activated! 

How do you train your cerebellum?  There are lots of ways but to keep things simple, to improve cerebellar function, train the inputs and practice circles and figure 8s. Accuracy, balance and coordination.  Activate your little brain to improve balance, accuracy and coordination.

Your Brains and Balance Coach~
Kelly
The Fall Prevention Lady

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What is FallProof™.... with the Fall Prevention Lady

FallProof™ is a multi-dimensional, physical therapy-based approach to the muscular, sensory and behavioral imbalances that occur as we age.  This program progressively challenges the different senses as well as the muscles involved in balance and is proven to improve strength, flexibility, awareness and ability to respond to circumstances that can cause a person to fall.

Feedback from prior class attendees is that this class should be required for everyone over the age of 60; especially people who want to stay independent and enjoy their hard-earned retirement years.

Kelly Ward, aka, "The Fall Prevention Lady"  has been a certified FallProof™ balance and mobility specialist since 2008 and is the only certified FallProof™ specialist practicing in the Sacramento region.  To maintain certification, specialists must meet competency and contact hour requirements every two years.   CAUTION... make sure your FallProof™ specialist is currently certified.  It's for your protection.

Dr. Debra Rose, director of the Fall Prevention Center of Excellence, co-director of the Center for Successful Aging and world-renowned fall prevention expert, created FallProof™ balance and mobility training with a specific audience in mind; people over age 60, who live at home and who are at high to moderate risk of falls.

How do you know if you're at risk, not to mention moderate/high risk of falls?

• You have fallen in the past six months
• You are concerned about falling
• You are living with peripheral neuropathy
• You are living with limited vision

You feel it...

• You feel unsteady when walking
• You need to use your hands when getting up from the chair
• You feel your balance "isn't what it used to be"
• You 'feel wobbly'

In my professional opinion, FallProof is the best balance and mobility training program for mature adults who live at home and want to stay there.   It's not rocket science however balance-specific exercises are required for maintenance.  The training techniques you learn will stick with you for life!  

"Walking the Cats" in a FallProof™ balance class

• If you want to keep what you have; if you're happy with what you can do right now...this program is for you.

• If you want to improve your balance, feel stronger when you stand up, feel more stable when you're walking or stop suddenly when walking; this program is for you. 

• This program is for ANYONE who is concerned about their balance or who has ever thought about "not ending up like your parents".  

Balance is important.  More so than we think....until we lose it.  Do me a favor; stop right now and try to name two people who have fallen or whose life has been changed because of an accidental slip, trip or fall.....

If you can name two people whose life has been changed because of a fall, DON'T BE THE THIRD!  Statistically, one in three people over the age of 65 fall each year (CDC).  FallProof™ is proven to increase strength, flexibility and confidence; major fall risk factors as we age.

Upcoming 4-week FallProof balance training classes:
1.  Thursday, March 30.  T/Th, 10:30-noon.  Fit4-U.  4440 Marconi Ave.  $99.  Ends April 27.
2.  Tuesday, April 18.  T/Th, 1:30-3:00pm.  Parkside Church.  5700 S. Land Park Dr. Ends May 11.

Visit my website, THE FALL PREVENTION LADY for more information.
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Parkside balance training results will blow your mind!

I just finished a four-week balance training class series at Parkside Community Church on the southside of town.  Becky Anton is the Parish Nurse and I have been working with her to improve quality of life for the community since my graduate studies in 2008.   Teaching fall prevention classes at Parkside is like going home; I lived in the area during my graduate studies and my passion for teaching older adults how to NOT fall down started in this very church.  Nearly ten years later, Becky is retiring and I'm still teaching!

This group was smaller than normal with five women between the ages of 67 and 76.  I was blessed to have former FallProof™research study participant and FallProof™ class attendee Pat (who is now 90 years old and no falls) join us on Thursdays.  She couldn't make Tuesday class because it interfered with her computer class at ACC!

The post-assessment results for this small group are HUGE!  Let's start with lower body strength, the number one indicator of fall risk.  While everyone improved in this area, some of the improvements were significant.  Pat, 90 years old, did six more chair stands and did not use her hands to get up.  That is amazing!  The sixty-seven and 68-year old participants did an additional 5 and 4 stands, respectively.  Huge improvements in the fall prevention muscles in only four weeks!

The average increase in lower body flexibility was between an inch and half an inch; you know the difference between tripping over the uneven sidewalk or not.  The ability to pick up your toes when walking and how you walk directly impact your risk of a fall.  We address both of these elements throughout this balance training series.  The 67 year-old retired teacher increased her lower body flexibility by three (3) inches.  Combined with increased lower body strength of 5 stands, she improved her dynamic balance over half a second.

Dynamic balance is the combination of both lower body strength and flexibility and this directly affects overall agility and ability to navigate obstacles quickly and safely. Dynamic balance score improvements were significant; our 68-year old who had prior left ankle and right shoulder fractures increased her dynamic balance and agility by 3.3 seconds!  Wow.  The tall, lanky 73-year old who recently had a left hip replacement improved her speed by 2.4 seconds.  Bam! Faithful Pat was one second faster.  This is wonderful news!

It may have been a small class but the results are HUGE!  The impact that these fitness parameters has on fall risk is astounding; these ladies now have stronger, more flexible legs that react quicker to external, environmental demands.  This is fall prevention in action!  This is successful balance training.  I am so proud of each and every participant for their time, dedication and energy.  Great class.

Next class at Parkside begins the Tuesday after Easter.  Visit my website for details. Website 

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Swim your way to a strong and steady you!

Swimming is a great total body exercise;, the buoyancy of the water allows you to do movements that you cannot safely do on the ground.  Zero gravity results in less stress on your joints and movement is easier not to mention painfree while in the water.  Swimming laps is a great heart healthy, total body workout!

I have one client who was overweight.  She came to me because the excess weight was severely limiting her lifestyle.  The stiffness in her joints resulted in excruciating hip and knee pain which affected her ability to walk, stand and sit. As her pain progressed,  we started therapeutic exercises in the pool to get her joints moving in their full, pain-free range of motion again.

A 73 year-old retired nurse, my client knew something had to be done if she wanted to remain independent.  Bound and determined to lose weight, gain strength, increase flexibility, improve balance and live her life again, she started Kaiser's medically-supervised diet plan and got serious about her fitness program.  Her goal? To do what she is most passionate about; ballroom dancing!!!

Twice a week for four weeks, she would march the length of the pool; do side kicks, back kicks, and front kicks; ankle stretches, walk up and down the pool stairs, do upper body exercises using a resistance band to push and pull the strength and flexibility required in daily life, and then get on a recumbent bike to loosen up her knees by moving them in full range of motion.

Once the weight started to come off, her movement patterns became more fluid; more coordinated and less painful.  Fully prepared for weight-bearing exercises, we started a customized, machine-based strengthening program to build muscle and burn fat.  We met for 50-minutes, twice a week for three months.   We followed the principle of overload and I progressed the difficulty level of the exercises as her strength, endurance, flexibility, balance and coordination continually improved.

My client and friend stayed focused on her goal and has lost nearly 30 pounds while increasing her strength, flexibility, mobility, and stability in epic proportions. (BIG BIG YAY FOR BARB!!!).   Has she 'bulked up'?  Heck no.  Ladies (and gentlemen), if you are over the age of 20, you do not have enough natural hormones in your body to "get big".  Lean muscle mass is hard to build; it takes consistent dedication, good form and good nutrition.  

My message today is sometimes we need to swim before we can walk.  Swimming requires your joints to move in full ranges of motion and your body to fire muscles in a coordinated pattern.  It's best to combine land-based movements with water exercise. If all you do is water exercises, you are not addressing the gravity factor on earth.   Life happens in reaction to these gravitational forces.

If you haven't been moving, start a seated stretching routine like my Take 5 to Exercise DVDs.  These are great seated movements designed to prepare your body for life.

To order my Take 5 to Exercise DVD with five complete seated exercise routines, click here:

Never too late, or TOO EARLY, to improve balance skills

When it comes to self-improvement, we always hear, "It's never too late" to improve this or that.  In the case of successful aging, it's been proven time and time again that 'It's never too late to IMPROVE YOUR BALANCE'!  

But what about too early?  Is it ever too early to begin an exercise and movement-oriented program to improve your balance and mobility?  The answer is a resounding NO; it's never too early to benefit from a multi-sensory balance training program designed to improve balance skills required in every day life!  I know because I have kept data on all class participants from every FallProof™ class that I have taught in the past eight years.

In fact, I have seen some of the most significant improvements in the three fitness components necessary to prevent falls among people in their 60s!!!  That's because Dr. Rose of the Fall Prevention Center of Excellence in Fullerton, CA designed FallProof™ classes for anyone over the age of 60 who is at high to moderate risk of a fall.

For everyone who has planned for their retirement years, congratulations.  You made it! Now that you're here, it's time to start planning for the next chapter of your life!  It's time to invest in your health and well-being for the years ahead.  And that includes long-term safety strategies to keep you in your home for as long as possible.  

In order to remain independent and doing the things you enjoy, consistent exercise and movement are absolutely necessary and it's never too early to improve your balance skills. The specialized training I offer challenges both the muscles AND senses involved in balance.  I also offer neural training to help break poor movement patterns that cause pain and result in weak muscles.    

Pain-free movement, improved balance and increased strength?  Absolutely.  Is this too good to be true? Nope.  Is it too early to start?  Heck no.  Too late to improve? Absolutely not!

Get started today!
The Fall Prevention Lady

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FallProof™ balance training improves coordination after a stroke

I teach FallProof™ balance and mobility classes throughout the Sacramento area and I currently have several class participants who are living life after a stroke.  Because the program I teach trains both the muscles and senses, some exercises can be especially challenging for these individuals due to motor sensory deficits.

Determined, these participants push themselves to do the exercises when the body doesn't respond as efficiently as it once did.  Dedicated, these participants are focused on getting the body to function like it once did.  Having had to learn to walk again after a near fatal car accident when I was 17, I feel their frustration but I am living testimony that impulses can return to normal.

Regenerating neural impulses takes time!  Rarely do I see marked improvement in four weeks but changes become noticeable after a six-week program.  That's why I'm excited when persons who had a stroke repeats my class.  I've been told repeating the FallProof™ program is like reading a good book; you learn something new the second, third and even fourth time.

One 89 year-old gentleman is currently repeating the six-week balance and mobility program.  Today was class #7 and he showed such a MARKED improvement in his walking gait and movement patterns that his classmates commented about his progress.  His gait is more steady, his movements are more efficient and his confidence has doubled.

Today he had a "lightbulb" moment that made me realize the importance of consistent practice.  After nine weeks of training, he finally understood the correlation between toes coming up and loss of balance!  Although he still needs work on his reaction strategy, he gets it!  This man is determined to improve and the results of training are starting to catch up.  The entire class applauded when he went through the obstacle course and he was grinning ear to ear.

A retired physical therapist who had a stroke, Christina is also starting to show significant improvement in her walking gait and reaction strategies.  Also a repeat student, she tends to 'overthink' things but when she relaxes and does the exercises, her body moves efficiently and she is more stable.   Yesterday was the fist day in seven weeks that she did not shuffle!  She took longer strides and you could NOT wipe the smile off her face when the class applauded her efforts.

I absolutely love what I do and I look forward to working with as many people as I can to improve coordination and reduce the risk of an accidental fall.

Blessings~
The Fall Prevention Lady