As we enter the coldest months of the year, the incidence of injuries increase due to falls on slippery outdoor surfaces. According to Dr. Stacy Irvine, over 20,000 people in Ontario will visit an emergency room this year because of a slip or a fall. To help you become more steady on your feet, Stacy shared the following exercises with us that are designed to improve your proprioception (the sense of how your limbs are positioned) and decrease your risk of falling. Watch the video below to see Stacy and Tracy demonstrate these exercises.
One leg stork stand: This is done similar to a yoga pose. We start out very simple with your foot elevated. In this position you will be able to feel the small muscles of your feet adjusting to correct your balance. Time yourself to see how long you can hold this position. Each time you do it, try to go a bit longer. Then we add a dynamic variable by moving the lifted leg in various directions and at different speeds. Then we add an environmental change, by closing your eyes (imitating balancing in the dark). Finally we add a cognitive component by having you do simple math while balancing.
Forward reach: This exercise imitates a common activity in daily life, where we reach a bit too far for something and fall over in the process. A weight is placed on the floor 3-4 feet in front of you. Balancing on one foot you then reach to touch the weight. 10 repetitions with the same hand as foot and then 10 repetitions with the opposite hand to foot. Then you switch sides and repeat.
Proprioceptive tools: In most fitness facilities you will be able to find many tools to help train proprioception or balance. Things such as a BOSU, foam roller, stability ball, wobble boards, even yoga blocks can be used as unstable surfaces to help your train your body to have better balance in various situations. We often use these tools with athletes, because research has shown that they actually can reduce their incidence of ankle sprains and ACL ligament injuries with this type of training.
Courtesy Dr. Stacy Irvine, www.totum.ca