Finding Balance: How to Prevent Falls and Improve Your Coordination with Osteopathy and Physiotherapy

Have you ever noticed yourself feeling a little unsteady on your feet? Perhaps there have been a few times where you experienced a stumble while walking or have had trouble maintaining your balance. Many individuals face issues with coordination, especially the aging population.

Falls are a major issue in Australia, with around 30% of adults over 65 experiencing at least one fall per year. By 2050, the aging population is expected to grow from 14% to 23%, increasing fall rates.

Falls account for 40% of injury-related deaths in Australia. Studies show that 22-60% of older adults suffer injuries from falls, 10-15% sustain serious injuries, 2-6% experience fractures, and 0.2-1.5% suffer hip fractures, which remain the most serious and costly. Elderly people recover slowly from hip fractures and are at risk of post-operative and bed rest complications. Around 25% of hip fractures result in death, and one-third of survivors never regain full mobility.

There have been several falls prevention strategies that have been shown to reduce the risk and incidence of falls in our community. Some of these include group exercise, tai chi and individual risk assessments to name a few.

Am I at risk of falling?

Being at risk does not mean you will have a fall. There is also a common misconception that only the elderly population are at a high risk of falling. If you have one or more of the following risk factors, you may need to address them to reduce your risk of a fall.

• Poor balance
• Slow reaction time
• A history of falls
• Muscle weakness
• Limited mobility and/or reduced sensation in your legs and feet
• Poor eyesight
• Medical conditions such as stroke, Parkinson’s disease, motor neuron disease, and multiple sclerosis.

How can I prevent myself from falling?

• Taking your time when doing things like getting up too quickly can sometimes make you a little dizzy, wobbly or lightheaded and therefore puts you at risk of falling
• Staying active by partaking in exercise programs that include strength and balance training
• Removing trip hazards and being careful around slippery floors
• Regular sight and hearing checks
• Reviewing medications with your GP that may cause side effects that can increase your risk of falls
• Choosing the right footwear and non-slip shoes. Avoid walking around in socks, shoes or slippers with a smooth sole that does not grip well on surfaces.

How can osteopathy and physiotherapy improve balance and reduce fall risk?

By seeking the help from In One Healthcare’s Osteopaths and Physiotherapists, you can improve your balance and coordination and reduce the risks of falls.

Let’s explore how these allied health professionals at In One Healthcare can make a significant impact on your life and wellbeing.

1. Improving joint mobility: Having joint restrictions and stiffness can impact your ability to move correctly and your coordination.This can make performing even the smallest tasks like walking difficult and therefore increasing your risk of falling. Osteopaths and Physiotherapists use specific treatment techniques and exercises to help release tension, increase joint range of movement, and to promote better fluid dynamics and movement of blood into your muscles and joints. In doing so, they can help you regain better control over your movements making it easier for you to maintain balance and reduce stumbles and falls.
2. Attend to Musculoskeletal imbalances: Physiotherapists and Osteopaths both take a holistic approach to the treatment and management of everyone. Both practitioners are well educated on the musculoskeletal system and its vital role in coordination. They will assess your posture, overall structure and mobility to identify restrictions and imbalances in the muscles and joints that may affect your balance and coordination. They provide targeted treatments such as soft tissue massage, stretching, gentle joint mobilisation, all of which can help restore balance and alignment in the body and therefore making it easier for the individual to maintain balance and prevent falls from occurring.
3. Improving proprioception: Proprioception is the body’s ability to sense its position in space. This plays a vital role in coordination and balance. Osteopaths and physiotherapists can provide individuals with specific exercises and techniques to help enhance your proprioception. This includes balance training, sensory exercises, strengthening exercises and coordination drills. By improving your overall proprioception, you will notice a better sense and control of your movements and therefore reduce the risk of falling.
4. Strengthening Muscles: Weak muscles can contribute to poor coordination and instability. Management plans from your physiotherapist and osteopath incorporate exercises to strengthen specific muscle groups essential for balance. By targeting core muscles, and other areas essential for balance, they can help you improve your muscle strength and stability. By strengthening your muscles, you improve your ability to control movements and react to changes in balance such as stepping on an uneven surface suddenly.
5. Personalised Treatment Plans: Osteopaths and physiotherapists understand everyone’s needs are unique and their coordination issues may have different root causes.They will develop personalised treatment and exercise management protocols to suit each person’s specific needs. They will take the time to assess each situation and identify all the external and underlying factors that may be contributing to the individual’s coordination problems. This personalised care provided by the In One Healthcare team ensures that you receive targeted interventions that will maximise your chances of improving coordination and preventing falls from occurring.

If you’re looking to improve your coordination and reduce the risk of falls, seeing an osteopath and physiotherapist can make a world of difference. Don’t let coordination issues hold you back from enjoying an active and healthy lifestyle.

Take your first step towards improved balance and coordination by booking in with one of In One Healthcare’s Osteopaths or Physiotherapists or both!

References:

1. American Physical Therapy Association (APTA): (https://www.apta.org/)
2. Fraix, Marcel. “Role of the musculoskeletal system and the prevention of falls.” Journal of Osteopathic Medicine 112.1 (2012): 17-21.
3. Noll, Donald R. “Management of falls and balance disorders in the elderly.” Journal of Osteopathic Medicine 113.1 (2013): 17-22.
4. Sherrington, Catherine, and Anne Tiedemann. “Physiotherapy in the prevention of falls in older people.” Journal of physiotherapy 61.2 (2015): 54-60.