Conventional balance training exercises are proven to reduce falls by 20% to 30%. Most of these exercises are done slowly in safe and controlled environments. However, these are not the circumstances that lead to falls in unbalanced people.
For example, balancing on one leg in your own home with no distractions will only have a modest impact on your balance while walking outdoors in large crowds. Something more needs to be done. Adding perturbation exercises to your balance training is a proven way to reduce falls by more than 50%.
Many daily situations require older adults to make rapid side-to-side protective steps. Examples of this are when turning suddenly to the side while standing, changing direction while walking, stepping onto uneven terrain, being jostled in a crowd, or when yanked sideways by a pet on a leash. Perturbation exercises train your ability to react and balance under these circumstances.
Perturbation Exercises Proven to Reduce Falls
A 2021 study published in the Journal of Gerontology investigated the benefits of perturbation exercises in over 100 adults older than 65. Study participants were placed in 1 of 4 groups. The first group did 12 weeks of perturbation training. The second group did 12 weeks of hip strengthening exercises. A third group did both perturbation and strengthening exercises. And the final group did only stretching and relaxation exercises.
Except for the stretching and relaxation group, all groups improved balance test scores. Most importantly, the combined perturbation training and hip strengthening group experienced the fewest number of falls over the next year. Over 80% of participants who did only the stretching exercises experienced a fall. In the combined exercise group only 23% experienced a fall.
Hip strength is needed to move and balance during side-to-side movements. This is why your glute muscles are so important for your balance. To learn hip-strengthening exercises that will help your balance go here. Read on to learn more about how you can do perturbation exercises.
2 Perturbation Exercises to Reduce Falls
Perturbation exercises require the assistance of a trained professional. This is because the exercises are intended to throw off your balance to the point where you nearly fall. To get started enlist the help of your physical therapist. When it is safe, your therapist will instruct you on how to do these types of exercises on your own.
Rocker Board Perturbations
Standing on a rocker or balance board and moving side to side will train your hip and ankle muscles to react appropriately. This will be very challenging at first but expect improvements quickly. Initially, you will simply try to stand and balance with your eyes open.
The exercise is progressed by closing your eyes. And finally, your therapist will manually nudge the board or you to make it harder to balance.
Manual Perturbations with Stepping
To maintain your balance in challenging circumstances, you must use a stepping strategy. Your step strategy must be in the appropriate direction and at the right time. You have to practice this with your physical therapist. Your therapist will attempt to push you over.
The correct step strategy will allow you to maintain your balance. This will also be very challenging and even frustrating at first. However, stick with it for a few weeks and you will see improvement.
See Your Physical Therapist and Learn How to Do Perturbation Exercises
Your physical therapist will evaluate your balance and determine the right exercises to keep you moving. Perturbation exercises require the skilled treatment of a licensed physical therapist. This will improve your balance more than conventional exercises. But don’t try these exercises on your own.
Get the help you deserve. Call our office today and schedule an appointment with your physical therapist.
