FALLS KILL; Part 2: Are YOU weak?

FALL FACTS: A fall is defined as a sudden uncontrollable descent. Every 19 minutes, an elderly person dies by a fall. One in four people over the age of 65 years old fall each year. Falls are the leading cause of fatal injury among those 65 and older.

The good news is that falls are preventable. This series of blogs will help you identify your risk and teach you simple techniques to implement in your own home to prevent you from becoming another statistic.

IDENTIFYING YOUR RISK

Many factors contribute to falling. Risk factors can be identified and modified to help prevent falls. Talk with your doctor about medications and vitamin deficiencies that may increase your risk. Take action as this blog series will focus on simple assessments for balance, strength, walking and environmental modifications you can implement at home to reduce your risk.

STRENGTH

Adults lose 10% in strength and endurance for every decade after the age of 30. Combined with a similar loss in muscle power (30% per decade), this leads to a decrease in physical function among seniors that puts them at greater fall risk. Leg weakness is also a contributing factor to fall risk. If you sit most of the day or have a desk job, you may find things such as going up/down stairs and curbs are difficult for you to manage. If you have a neurological condition such as Parkinson's, sometimes it can be hard to pick up your feet, get out of a chair or get into bed. A Physical therapist can help determine which muscle groups specifically are weak. For a more general assessment, I use the 30 second chair rise test in my practice. To determine if you have lower leg weakness, try the following challenge.

MATERIALS

• Sturdy Chair with or without armrests

• Stop watch or timer

STRENGTH TEST

Sit in a sturdy chair (not a couch or recliner) with armrests and see how many times you can stand up/sit down in 30 sec. Try completing this test without armrests and arms crossed over the chest. Otherwise use the armrests to determine your LE strength.

• Assessment 30-second Chair Stand (cdc.gov)

INTERPRETATION

The results are measured by your age and gender. If you find your self in the below average category, you are at a higher fall risk.

WOMEN

Age group (years) Figures represent: Below Average; Average; Above Average

• 60 – 64: < 12; 12 – 17; >17

· 65 – 69: < 11; 11 – 16; >16

· 70 – 74: < 10; 10 – 15; >15

· 75 – 79: < 10; 10 – 15; >15

· 80 – 84: < 9; 9 – 14; >14

· 85 – 89: < 8; 8 – 13; >13

· 90 – 94: < 4; 4 – 11; >11

MEN

Age group (years) Below Average Average Above Average

· 60 – 64: < 14; 14 – 19; >19

· 65 – 69: < 12; 12 – 18; >18

· 70 – 74: < 12; 12 – 17; >17

· 75 – 79: < 11; 11 – 17; >17

· 80 – 84: < 10; 10 – 15; >15

· 85 – 89: < 8; 8 – 14; >14

· 90 – 94: < 7; 7 – 12; >12[3]

A below Average score indicates a high fall risk

INTERVENTIONS

Strengthening program for legs

• STANDING Chair rises Standing with UE support Heel/toe raises, Hip abd, hip ext marching

• SEATED Chair rises Seated LAQ with ankle pump. LAQ, glut squeeze, hip abd/add

ADDITIONAL CHALLENGE

Add resistance to your work out. You can purchase resistance bands or these ankle weights here or in our store to up the challenge and make strength gains faster!

• Ankle weight exercises

• Resistance band exercises

BOOK YOUR APPOINTMENT TODAY