Just turned 85 and for at least the past 20 years have considered myself a fall risk. So far the only falls I've experienced were the result of tripping, but quick moves trigger a loss of balance that, so far, I have recovered from before falling.

Just got fitted for my first hearing aids and the practice also offered physical therapy for balance issues. So I gave it a try. Worked wonders and I no longer consider myself a fall risk. I keep doing the exercises that the therapist set up for me and see continue to see additional improvement.

That’s great! I’m a big believer in PT, and not so much in chiropractic. Glad he/she has helped you.

That's fantastic

That’s awesome.
My mother started having balance issues in her late 70's/early 80's and did the same. The PT did wonders for her balance and she kept up with it.

I'm 75 and noticing that I'm not as steady on my feet as when I was younger...not that I was ever particularly graceful.

If you don't mind, can you describe - in general terms - the sort of PT exercises you find useful?

^^^
I’m doing PT/work hardening after a shoulder surgery. One of the exercises involves tying a stretchy resistance band into a ring. Place the ring around your ankles and walk forward stepping to the side a bit as well to really stretch the bands. The other is to face a wall and step to the side 5-10 times and then back to your starting point. Different colored bands have different levels of resistance.

quote:

Originally posted by PHPaul:
If you don't mind, can you describe - in general terms - the sort of PT exercises you find useful?

The one I do most involves standing with my heels together and then 20 repetitions of very rapid turning of my head fully to the right and then fully to the left. Then do it again with eyes closed. Next the same exercise except the head moves very rapidy fully up and then fully down for 20 repetions. Again repeat with eyes closed.

Once you get comfortable with that do them on a Balance Pad, a thick high density foam pad. Start on a hard surface floor and then graduate to a carpeted area. I really struggled when I started with the Balance Pad, losing my balance and having to stop and try again. Now I can do the exercises without losing my balance.



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Thank You.

Yes, thank you. I was wondering the same thing.

I severely injured both the peroneal tendon and the Achilles tendon in my right foot last year. A friend owns a physical rehabilitation clinic and treated me successfully. In addition to the therapy, he recommended I wear zero lift, or "barefoot" shoes. These are shoes with essentially no heel, and no padding in the sole, so that your foot thinks that it is barefoot.

After about 4 weeks (and after you get used to having no padding) you will find that your balance has improved markedly as you have re-activated the nerves in your feet that connect to balance in your brain.

I wear Saguaro Vitality III, such as below, but they have many styles, some of which look "normal" if that even matters anymore.

Vitality III

Twice a week classes in Tai Chi has made a big difference for me.
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That's impressive.

Great info here. I will be trying that swivel head PT.

quote:

Originally posted by OKCGene:
Twice a week classes in Tai Chi has made a big difference for me.
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I bought a book called "Tai Chi for Seniors" by Karen Zhao; it has been very good for bringing back better balance for me.

Congrats, I agree with my geriatrician that body balance is paramount over sheer physical strength in my older senior years. Balance is key to proper mobility, avoiding injuries and falls, etc. I do P90X Yoga twice a week, the 2nd day a shortened modified version, and it is easily my most important workouts of the week.

Thank you OP for posting this and the info regarding your PT routine.

My balance issues were recently determined to be visually induced, but the PT's recommended similar exercises on a balance pad.

I used to have excellent balance in my younger years, but now in my very late 70's I have noticed a decline. Because three full knee replacements I did not exercise for at least ten years. I decided that I felt well enough to start a "Silver Sneakers" exercise class at the local gym. My first surprise was that there are always 40-60 people in attendance. The different instructors concentrate on different areas, but they always have a balance segment. Over a period of months I noticed that my balance was getting better as well as my fitness. The instructors are typically middle aged or older, but the attendees are from 60 to mid 80's. many of the exercise are chair based or use the chair for support in case you need it. I am frequently embarrassed by some of these Grandmothers who have been going for decades, I wish I had their strength and coordination

As someone who attended thirty years of group fitness classes before my knees went bad, I can recommend the "Silver Sneakers" program to anyone who wishes a well rounded exercise program for seniors that is not going to put you in the hospital. I get a bit sore but never feel that I am pressed to the point of injury.

The Epley maneuver done 1-3x/day is often very helpful for balance.

Nice, congrats. My dad goes to pt for the same thing. It has also helped him.

I have read that balancing exercises are not only beneficial physically, but they are also very good brain exercises. These exercises force the brain to strengthen its connection to the body parts you are using for balance, which, according to the articles, helps the brain's ability to keep those synapses firing; like a physical sudoku puzzle.

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