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4 Exercises Doctors Recommend to Prevent Slips and Falls

by DrPrem Jagyasi
Prevent Slips

Slips and falls happen often. When a person gets older, these slips and falls can also be life-threatening, causing potential loss in mobility, infection, broken bones and of course, death. If you take steps today, you can lower your risk of falling through proper exercise.

A few exercises you can do, include:

1. Basic Balance Exercises

Prevent Slips

Good balance reduces the risks of falling, and there are plenty of exercises you can do to boost your balance, too. A few of the exercises you can do are:

  1. Stand on one foot. If you stand on one foot, you’ll work your quads, hips, core, back and other stabilization muscles. Be sure to hold on to a chair or something sturdy if you have trouble balancing to reduce your risk of falling.
  2. Stand up and sit down. Standing up requires a lot of balance, so try sitting down slowly and standing up without using your hands. This will strengthen many of your stabilization muscles in the process.

These exercises are basic, but they will help you increase your balance drastically.

2. Knee Curl Exercises

Perform knee curl exercises to strengthen your knees, buttocks and lower back muscles. This seems like a rather easy exercise, and it is. You can do this on your stomach with ankle weights and bring your ankle towards your butt, or you can:

  1. Hold on to the back of a chair.
  2. Stand straight with your feet shoulder width apart.
  3. Slightly bend both knees.
  4. Lift your leg behind you and bring your heel towards your buttocks.
  5. Lower back down to the standing position.

You’ll want to perform this exercise 10 – 15 times on each leg. Just remember to hold on to a surface that is sturdy so that you don’t fall in the process.

3. Perform Toe Stands

Toe stands are very easy to do, and this will make your calves and ankles stronger. This can be done while also holding on to the back of a chair, and:

  1. Extend your ankles, going up on your tiptoes.
  2. Slowly lower back down to the ground.
  3. Repeat the process 10 – 15 times.

This is a great exercise for strengthening, and if you don’t need to hold onto the chair, it will further help strengthen your stabilization muscles – another bonus.

4. Walk Often

walking

The more often you walk, the better. Walking will strengthen your stabilization muscles and will also keep you in shape. Walking should be done with a walking aid if needed, and as you progress, you can walk on different surfaces and uneven ground to further strengthen your muscles.

Discuss your walking needs with a physical therapist if you’re worried that you don’t have the balance needed to walk around confidently.

If you fall in your own home, there is little recourse you can take.

If you fall in a store or on a business’s property, this may fall into premises liability, which you may seek financial compensation for. This is important because you’ll be financially stable while recovering from your injuries – and it’s worth the peace of mind.

Article Submitted By Community Writer

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