Feeling unsteady? Balance off?

It’s a very common issue, especially as we age.

There can be many reasons for feeling unsteady on your feet, needing a cane, or walking tentatively. For many, balance declines as we age. This can result from vision issues, neurological concerns, and even inner ear issues. One very common reason people lose balance as they age is simply because they stop using their bodies, leading to muscle deterioration, joint pain, instability, and fear.

Balance isn’t just about the ability to stand on one leg. It is also about feeling steady with our walking gait, the ability to quickly adjust our body to avoid a fall, and maintaining our independence. There are static and dynamic components to keeping steady. Strength and flexibility play a major role in helping us maintain our balance. Strong leg muscles, a strong core, and even upper body strength, combined with ankle mobility and overall flexibility, play a role in helping with our balance.

There are many ways to help with balance. At times professional help is needed; other times, there are things we can do at home. I've outlined two different methods: one for the person who really struggles with balance, and the other a bit more advanced.

If you are very unsteady on your feet, start out with simple weight shifts. Stand with your hand on an immovable object like a sofa or a counter for support and safety. Keeping both feet on the floor, slowly shift much of your weight onto one foot and hold that position for 20 seconds; then shift the weight to the other foot and repeat.

For those whose balance is better and who want to keep it that way, try the clock drill. This is a great way to improve balance, stability, ankle strength, and mobility. Stand tall, keeping a stationary object nearby for support if needed, and reach one foot forward to gently tap at 12:00, then 3, 6, and 9.

Whether you are just noticing your balance isn't quite what it used to be, or you have a real struggle with balance, the best part is it is never too late to start, and you can progress over time. Small progressions can make a big difference in your balance and confidence. Remember to always ensure your safety. If you need a stationary object to help support you, please use one! It is not worth a fall! Strength and mobility help us to maintain our balance and our independence while reducing muscle or joint pain.

If you need additional balance, flexibility, and mobility help, reach out to Brandon Stretch and Neuromuscular Therapy.