Sustaining a fall can not only lead to injury but also cause fear and apprehension about being active at home and in the community. Research shows 70% of falls are due to interacting factors such as muscle weakness, impaired balance, medication issues, vision or cognition deficits, depression, and the effects of other medical conditions.

While you need to see your doctor or a licensed physical therapist for recommendations on how to treat any injuries you may have sustained in a fall, there are several exercises you might do to address issues of strength and balance to help you get back on your feet and reduce your chances of having another fall.

Keep in mind these exercises are intended as general information and do not serve as individual medical advice. Please meet with your primary care doctors or a licensed physical therapist who can individualize these techniques to your personal needs.

Sit to Stand

This exercise requires only a sturdy chair and targets many of the lower body muscles that can help prevent a fall and also assist you in getting back up off the ground if a fall were to occur. To perform this exercise make sure the chair is secure and will not move away from you. Start by sitting in the chair then rising to stand briefly before sitting again. If the exercise is too hard you can use your hands to assist or use a higher surface. Perform 1-3 sets of 10 repetitions 3-5x a week.

Calf Stretch

Having tight calves and stiff ankles can interfere with the body’s balance recovery strategies. Perform this standing calf stretch daily to help improve flexibility. Standing next to a wall or countertop, take a large step forward and lean forward onto the front leg until you feel a stretch in the calf muscle of the back leg. Hold for 30 seconds. Repeat 1-2x.

Calf Strengthening

Weak ankle muscles can also contribute to falls and difficulties walking. Improve your strength by performing this simple calf raise. Place your hands on a counter or wall for balance, keep your knees straight, and rise up onto your toes holding for 2-3 seconds, then slowly lower your heels back to the ground. Perform 1-3 sets of 10 repetitions 3-5x per week.

Balance

Performing balance exercises is one of the best ways to improve your balance. While standing,  separate your feet to shoulder width and try to hold for 30 seconds. When that becomes easy bring your feet closer and closer together until they touch. Once you can hold this for 30 seconds, practice standing with one foot ahead of the other or standing with your eyes closed.

Remember, these exercises are intended to challenge your balance and can lead to a fall if you are not careful. Standing closely with your back to the corner of a wall with a sturdy chair in front can help keep you safe, but when in doubt have someone you trust stand close by.

This guest post was written by Dr. Nicole McCants a physical therapy specialist in Phoenix, Ariz. Contact for further information here.