I've been searching for a video on balance and so many are way too technical and confusing. I really don't need to know the bone structure of my foot, or what my butt muscles look like - sigh. What I want to know is what can I do easily at home to get my balance back. Thank you so very much, I am sending this video to my sister in law who has issues with falling.
This is a video I am very happy I stumbled into ! GREAT balance exercices I will be teaching my senior students this afternoon ! Thank you !!! Greetings from France !
I'm also 86 and I've never fallen....come close though. I've only been doing this for two days but I'm feeling a great deal more confident. I have high hopes moving forward. Thanks Dr. Ben!!
I’m 70! I can do all the exercises and I do dumbbells and walk a lot. But sometimes when I’m just standing there my equilibrium gets off and one of my leg seems to buckle but I catch it pretty fast. My glasses is over 10 years old so I hardly wear them and I squint a lot. I just ordered new glasses. I’m thinking maybe it’s related to my glasses.
Vision can absolutely have a significant impact on one's balance! If the leg buckles, it may benefit from some strengthening exercises. Thanks for commenting!
I've lately become extremely unsteady walking, like can't walk without veering left or right. I went to the doc about it but she didn't seem to address the issue! So I was happy to find your channel, because I know these exercises are what I need. They make sense. It's a pity the doc didn't think of recommending them to me. Thank you Ben
I have had a couple of falls fortunately no broken bones just a scrapped elbow, do have neuropathy and lower back issues. Will definitely be doing your recommended exercises. Thank you.
Vijaya from USA. I enjoyed a lot ur 5 minutes video and explaining why’re reasons we fall . I am 65 years old I often fall but don’t know why my son is an emergency doctor he often tells me how important I have to be careful like you said how many people comes to see him etc Now I understand my weakness please help us more thanks for the video 🙏🙏🙏
I’m 65 & ride my bike outside up to 20 miles in one day. I walk 4/5 miles with no issues. I’ve fallen twice in the past 2 weeks due to uneven sidewalks. Even hit my head hard on the cement yesterday when I fell the 2nd time. Thankfully no broken bones or issues from the falls. I will do your exercises until the day I’m gone & thank you for the video. Our city( va beach, Va) & probably many cities need to do a better job of maintaining sidewalks for all ages that use them.
Revised this video again month later been working on balance, gym, silver sneakers. Your the only one that taught Leaning forward and re-enter. Will add this now thanks!!
I’m a senior of 72 years young I’m in pretty good shape walk tons but my balance is not good so thank you so much for posting this I have have a few really bad falls broke a few bones so I’m trying to work on my balance which is terrible so going to do these exercises !! New sub here !!💖💖💖
Great short video on balance. I am 76 and took a tumble about three years ago. Now I was a national gymnast and this may have saved me from a serious injury particularly as I have good spacial awareness. I took most of the force on my hands, by going through a press-up position. I put the incident down to my failing eyesight and my decreased leg strength. In years gone by I frequently turned on my ankles particularly when engaged in sporting activities. After non weight bearing ankle exercises I used a wobble board and rehearsed several proprioceptive exercises. This has certainly paid dividends.
Ok, no one can feel the ground beneath their feet in high cushioned shoes with pointy toes. Stop wearing those. We ALL need to be wearing barefoot, zero drop, foot shaped shoes, so we CAN feel the ground beneath our feet. High cushioned soles, which for some reason we keep telling our seniors to wear, ruin balance and brain feet proprioception, because they are so stiff, do not allow the foot to feel the ground, and you wonder why our aged or anyone keep falling over? Even you are wearing incorrect footwear for balance, and leg strength, we also don't need, 'arch support,' our arches are supposed to act like springs, not be inhibited and stiff. As soon as I saw your shoes, I'm like, ugh, wear shoes that are foot shaped! Are our toes pointy? No! Do we wear pointy hats? No, we wear head shaped hats, lets wear foot shaped shoes and stop causing injuries with torture shoes
Thanks for stopping by and commenting and sharing your perspective! I agree that our feet were designed to have more freedom and strength than what we give them by wearing conventional shoes; unfortunately, for people who have been wearing them their whole lives and who also have balance problems due to decreased proprioception and intrinsic/extrinsic muscle weakness in their feet, they would need a gradual progression towards the type of footwear you're recommending. But I agree that too often, I've seen patients who've been given orthotics, when what they really needed was specific strengthening interventions.
I had a couple of falls in 2018 (down stairs) so I started doing balance exercises. The exercises that I picked were Tree Pose, Warrior 1, 2, 3, Half-Moon Pose, Eagle Pose, Side Angle Pose and Triangle Pose. I try to hold each pose for 60-90 seconds for each leg and I think that they engage all of the aspects that your body requires for balance. I do single-leg squats from time to time and those are good for keeping some of your core muscles strong. I am usually sore for a day or two after doing those. There's a lot of stuff to avoid falls as well that are related to home layout and you can get a social worker to come in to do a consultation on your home layout to fix problems with your living space that could lead to falls.
Thanks Dr. Ben. My lumbar radiculopathy has caused my anterior tibialis and calf muscles to be very week. My balance is terrible and I feel like I am on stilts. My therapist has given me many of the exercises in the video, but progress is very slow. What set and rep ranges do you recommend for these exercises. Thanks in advance.
Sets and reps are always variable depending on each person's tolerance. For someone who has had no other injuries or medical conditions, they can usually go until muscle fatigue in order to build strength. When other medical conditions are involved, the point of muscle fatigue can occur much quicker, sometimes as quickly as 5 repetitions. When I'm treating patients, I watch every repetition performed to make sure there are no signs of muscle fatigue. I hope this is helpful information!
Thanks great video wish I saw this my parents were still alive it would h have really helped Just the same still great advice even for me since I too am getting older now 68 and surely won’t be getting any younger .
You didn't address a "drop foot." This is where the nerve connection to muscles in the feet don't react correctly due to nephropathy releasing the connection between the nerves in the front of the feet/toes and the foot muscles directly behind the toes, extending up the shin. This happened to me on the left foot only with my foot just slamming down in a forced heel to toe movement with a distinct slap onto the walking surface. Eventually, this caused me to fall when I would encounter a stumble from a change in the walking surface, catching the foot and making the foot skip the rhythm of walking with not being able to recover from the stumble effectively with the unaffected foot not able to recover from the stumble either. Falling down this way pushed my whole body forward with me being able to catch myself with my hands, keeping me from smashing my chest and face onto the badly cracked up sidewalk cement surface. This happened getting off a bus once, again just walking down a sidewalk with some cracks in it, and also at a park with uneven surfaces going from cement to grass. All of this was embarrassing with other people seeing me do this for no apparent reason they could see. Luckily, my body was in good shape with muscles developed from exercise where I could adequately catch myself with my hands on the fall down. To solve this and to get the nerves in the foot to reconnect or find another nerve path to the disconnected foot muscle; I started doing body/foot lifts up and down on the street curb, while holding onto a hand rail and or an upright post next to the gutter curb. The alternative is, I'd do this up and down on some cement foot stairs with a rail next to the steps to hold onto. I'd do about 10 up and downs with my whole body moving up and down on my toes, rising up with my heels going up with my whole body while my toes stay on the curb. This, I would repeat 3 times as I would run with high marching steps on a run back and forth to the curb to do each time with 10 repetitions upon return to the same curb position. All in all, this took about 6 weeks to reconnect the foot nerve to the foot muscle, where now, I no longer have a "drop foot". It was real trying to do all of this without a doctor, surgery, or a splint; but real satisfying that I could do this for myself without any help from others. I even still practice foot lifts off the curbs or stairs whenever and wherever I come onto a location to do this in order to keep my feet in good condition with no nephropathy reoccurring. Good luck to anyone else who gets into this condition. It's real frustrating when it happens but real satisfying being able to resolve it.
Hello! Thanks for stopping by and commenting! While standing on one leg is absolutely a helpful exercise, I personally like to come up with exercises that are similar to the task. If I were to break down the task of walking and maintaining balance while walking, there isn't a point in the gait cycle where a person is just standing on one leg without moving. This is why instead, I demonstrate an exercise to practice weight shifting and moving forward and backward while standing on one leg. It might seem like a small difference, but the body has to perform very different tasks between the two. I hope that helps!
Thankyou Dr. Ben. I'll try these exercises out. I have Pironeal tendonitis which has adversely effected my balance and walking style. I can have a lot of trouble keeping my balance when I walk up stairs or steps, something that I like to do for exercise. I live in Wellington, New Zealand, which is a very hilly (and windy) city. I am slowly recovering from my Pironeal tendonitis and endeavouring to at least approach what I used to do so easily when I was younger. I am 64. Thanks for the video. Cheers!
Hi there! Yes, that kind of tendonitis can be difficult, both because of pain and potential balance issues! An important thing would be to strengthen the peroneal muscles and tendons in a pain free range to the point that it can handle the stress of prolonged walking! It can be done, but it takes time and making sure you don't do too much activity where the tendon just continues to become aggravated. Also, fun fact, my wife and I were just in New Zealand in November/December 2019! We love Wellington (and all of New Zealand!)
These exercises will be beneficial. I am 72 years old. My right eye had to be sewn almost completely shut. Therefore, my depth perception as well as my balance are affected. Thank you for suggesting the kitchen counter instead of a chair to hold on to.
Thank you this is one of the best videos I have come across, and you really seem to know what you are talking about! I have had Diabetes Type 1 for 63 years, and unfortunately have some neuropathy in my feet. I have very poor movement in my feet, can’t wriggle my toes, or move my feet up and down at all well. I also had a carcinoma in my ankle, which seems to have left me with great difficulty balancing! However, I really want to try your exercises…..I am also riding a Trike Bike, which I love, it is electric assisted pedalling, which is brilliant. Thank you 💐💐🌟again, trying to stay alive and keep my legs going
Thanks so much for stopping by and commenting! It's always okay to start slow and gradually work your way up. Each person is different, so everyone has a different starting place. Best of luck to you!
Hi. I wll begin your exercises. I am a diabetuc, have dumb toes and adjacent plant of feet. I am losing stability. Concerned with that. Waitng for tests. Thanks!
This is a great question! If just starting out, I would recommend trying to lean as far forward as is safe, while keeping the heels down. To make it harder, the heels can be allowed to lift off the floor in a controlled manner, in conjunction with the forward lean. This makes it more difficult because when the heels lift up, the body's center of mass also moves forward, and the body then has to work to keep the line of gravity within a much smaller base of support (which at that point would be the balls of your feet and toes). I hope that helps! Thanks for stopping by!
I'm 71 and currently going to a local ortho clinic to work on my balance. I have 2 more weeks to go after this, so I've been looking for alternatives that I can do at home. I've seen a few that all seem to share similar moves and activities. But so far, I am leaning toward (no pun intended) Dr. Ben's very gentle approach.
Dr. Ben, I have had 2 AVM's and 2 fractures from falls. Your the first person to address balance issues in a very compassionate and knowledgeable way....actually addressing balance as to where I'm at. I can tell you see the person as an INDIVIDUAL. THANKS!!!
Hi Dr. Ben, liked your video. On the last exercise, as you lean forward, are your heels supposed to remain on the floor, or can they lift off the floor?
That is a great question! I would start by trying to lean your weight forward without lifting your heels first, because that will be easier to recover from. If that is too easy, then letting your heels come up from the floor will make the exercise harder for you. Hope this was helpful!
My dad died as a result of falling. If a person has final stenosis, are they more likely to fall backwards? How does having spinal stenosis and bad knees interact can cause falling and what is the remedy?
So sorry to hear that; thank you for sharing. With spinal stenosis, the mobility of the spine usually decreases significantly, which can limit the amount of adaptability the body is able to handle when there is a loss of balance. This adaptability allows us to keep our line of gravity within our base of support (between our feet), keeping us stable. With the addition of knee pain or deterioration of the knee joints, the physical sensors (mechanoreceptors) that exist within the cartilage of the joint aren't working properly, and are then also less ready to respond to a loss of balance. However there are backup mechanisms that exist within the body that can be trained to help compensate when needed. I hope this helps!
@@DrBenPT I am dealing with mild to moderate spinal stenosis, plus osteoarthritis in my hip and at least one knee. Would you please do a video on how to remedy for these more complicated involvements? Thank you so very much! Also, why do some people fall backwards and some fall forward?
Hello! Sorry for the delayed response, but yes! Exercise step benches can be very helpful when you need a step height that's lower than 6-8 inches. Just make sure to place it near a sturdy countertop for support!
Thank you for the video. Some of the exercises I do for my knee replacement PT. How might tinnitus affect one’s balance and propensity to fall or trip?
Can a BOSU be used rather than a flat surface. If yes would theire be any modifications to the exercises you have a have shown Robert Mucha currently trying to strengthen right knee its bone on bone no cartilage try all options before considering Knee Replacements
Dr. Ben, thanks so much for teaching the exercises! I have just found this video, I hope it will help me! I’m 62 n progressively falling a lot , last year I fell 8 times so my head is not as smooth as before n I got many bruises throughout my body. Just this morning my optometrist told me that severs of her clients also have similar problem I.e balance after got Covid. I got Covid twice n since then on my balance became a problem 😢 ! I just hope this can be cured n people will come up n sharing with me what should we do?!?
Dr. Ben, thanks so much for teaching the exercises! I have just found this video, I hope it will help me! I’m 62 n progressively falling a lot , last year I fell 8 times so my head is not as smooth as before n I got many bruises throughout my body. Just this morning my optometrist told me that severs of her clients also have similar problem I.e balance after got Covid. I got Covid twice n since then on my balance became a problem 😢 ! I just hope this can be cured n people will come up n sharing with me what should we do?!?
Thank you for your video I'm been having balance problem fo a few years not and it is impacting my life feel very nervous so I'm going to try your exercises hopefully my balance improves and my confidence to be able to go places again I'm 69 years old
Hi Dr Ben starting having issue with near fall(intermittently. Not very often) and actually fell 3 times last 3years just like that out of the blue! there is an issue also with vestibular disfunction over the years and Olso lower left foot scar tissue after surgery which is digging deep and hardening inner part just above the malleilous bone 40 years ago after broken bones so this part is a disaster and at the right groin also small scar tissue after bone graft preformed may be this causing kind of neuropathy?? So I have to look and pick which is appropriate exercise ( I am just reviewing the video again carefully thanks for that) to both issues at the same setting....Coincidentally your exercises you are showing resemble the Chinese chi gong called the TAICHI RULER wich is famous for body strengthening and longevity. Is that ring the bell for you ? specially for the elderly. Thank you for your reply
Hi! I am familiar with Tai Chi, but not with the ruler. Definitely Tai Chi has a lot of different movements which require control and balance and is also low impact, which is very helpful. I can't say for sure about a neuropathy coming from the bone graft, but possibly some of the nerves in the left foot are caught up in the scar tissue that is present? It would be worth having a professional check it out for you if you are feeling some numbness in the foot. Please be careful when performing the exercises and make sure you stand next to something sturdy! (Or have someone stand right next to you just in case). Good luck!
IAM 70, have similar problem. Can't get up from chair or ground, without hands support, while walking left leg seams short, not balance with other leg.
I am 66 had many falls, mostly through civil wearing masks etc. My left knee does not squat knee surgery tenant's tied too tight. Can't do chair squats.or get up without using hands, something else to try to help? Love the video thanks
Dr. Ben my balance is off and I will do those exercises also my left hip is really weak making it tougher to have a good balance. Is there an exercise to strengthen my hip. BTW wonderful vid and very clear. Thank you
Hi again Dave! You may have already seen in my other balance videos, but I do demonstrate some exercises that help to strengthen the legs. I am planning on creating more videos aimed at strengthening, so hopefully I can get those out soon!
Generally, true muscle strengthening takes at least 6-8 weeks of consistent effort. This timeline could be longer if there are other conditions present, such as diabetes or autoimmune conditions.
Thanks for the tips. Not to be gross, but when I stand to pee, I've had numerous occasions where I'd start to fall mid-stream... so demoralizing for a man... maybe I can postpone this very annoying situation for awhile. Video saved for future reference.
You're very welcome! And definitely not gross at all - that is a very valid and appropriate concern. One simple way to assist with static standing balance is to widen the distance between the feet, not just from a side to side perspective, but also front to back. I mention some of these concepts in this video to make the exercises easier, but they can also be applied to a stationary stance/position to help with standing balance.
You're very welcome! Thank you for stopping by and commenting! If you'd like more balance content, you can watch my playlist here: th-cam.com/play/PLDg9nYAM18_q--cVIgFZ2yeql1Dj6TERy.html
Thanks for stopping by and sharing! And yes, that is a very common reason for falls, but it can happen for a variety of reasons, whether a nerve issue where the nerve doesn't activate the muscles enough, or it could be as simple as a strength issue.
Treat yourself to some legs massages to move that fluid. Drink lots of water when you do that to flush your system. You'll be amazed at the result. Good health!
You're very welcome! Be sure to watch my other balance videos in my playlist when you're ready to progress!: th-cam.com/play/PLDg9nYAM18_q--cVIgFZ2yeql1Dj6TERy.html
Wearing crash pants and elbow and pads when walking or other activities in out of the house I find helpful. When coming back from hip, knee or to help with confidence of Independence. I will try these exercises thanks!
Thanks for stopping by and commenting! Be sure to check out my other balance videos in my TH-cam playlist!: th-cam.com/play/PLDg9nYAM18_q--cVIgFZ2yeql1Dj6TERy.html
I had a massive stroke 10=5/10. I've gotten maybe 60% of the feeling in my right foot. The days after the stroke I literally could not feel my right side. It was scary. And I couldn't talk for a year
Scheduling a visit with a physical therapist in the clinic can be very helpful for this issue! They can help to educate with an assistive device, like a cane, or a quad cane on the stairs so that no railings or other people's arms are needed!
Thanks so much for stopping by and commenting! If you'd like more balance videos, I have a balance playlist here: th-cam.com/play/PLDg9nYAM18_q--cVIgFZ2yeql1Dj6TERy.html
Happy to be helpful! Feel free to watch the other videos in my balance playlist when you're ready to progress! th-cam.com/play/PLDg9nYAM18_q--cVIgFZ2yeql1Dj6TERy.html
I've been searching for a video on balance and so many are way too technical and confusing. I really don't need to know the bone structure of my foot, or what my butt muscles look like - sigh. What I want to know is what can I do easily at home to get my balance back. Thank you so very much, I am sending this video to my sister in law who has issues with falling.
heartly forde
This is a video I am very happy I stumbled into ! GREAT balance exercices I will be teaching my senior students this afternoon ! Thank you !!! Greetings from France !
Thanks so much missaysa! I hope the class went well! :)
It did ! Thank you ! :)
I'm also 86 and I've never fallen....come close though. I've only been doing this for two days but I'm feeling a great deal more confident. I have high hopes moving forward. Thanks Dr. Ben!!
You're very welcome! Thanks so much for stopping by and commenting! I'm glad you found this helpful!
How do you stregthen thigh muscles with motor axonal polyneuropathy.(Elderly) thanks
@@DrBenPTi
I have M.A. Pollyneuropathy and Arthrytus in both knees. What do you suggest. Thank You Ron Wilson.
Glad I discovered this sight! I have fallen 3 times for loosing my balance...hope your suggestions will help me!!
Thanks so much for stopping by and commenting! Best wishes in your balance journey!
Sweet video. I like the slideshow validating the purpose of the exercises. I like the exercises. Elegant editing too.
Thanks so much for your feedback!
I’m 70! I can do all the exercises and I do dumbbells and walk a lot. But sometimes when I’m just standing there my equilibrium gets off and one of my leg seems to buckle but I catch it pretty fast. My glasses is over 10 years old so I hardly wear them and I squint a lot. I just ordered new glasses. I’m thinking maybe it’s related to my glasses.
Vision can absolutely have a significant impact on one's balance! If the leg buckles, it may benefit from some strengthening exercises. Thanks for commenting!
I've lately become extremely unsteady walking, like can't walk without veering left or right. I went to the doc about it but she didn't seem to address the issue! So I was happy to find your channel, because I know these exercises are what I need. They make sense. It's a pity the doc didn't think of recommending them to me. Thank you Ben
I have had a couple of falls fortunately no broken bones just a scrapped elbow, do have neuropathy and lower back issues. Will definitely be doing your recommended exercises. Thank you.
Vijaya from USA. I enjoyed a lot ur 5 minutes video and explaining why’re reasons we fall . I am 65 years old I often fall but don’t know why my son is an emergency doctor he often tells me how important I have to be careful like you said how many people comes to see him etc
Now I understand my weakness please help us more thanks for the video 🙏🙏🙏
I’m 65 & ride my bike outside up to 20 miles in one day. I walk 4/5 miles with no issues. I’ve fallen twice in the past 2 weeks due to uneven sidewalks. Even hit my head hard on the cement yesterday when I fell the 2nd time. Thankfully no broken bones or issues from the falls. I will do your exercises until the day I’m gone & thank you for the video. Our city( va beach, Va) & probably many cities need to do a better job of maintaining sidewalks for all ages that use them.
You should be riding on the road. It's usuallly better maintaiined.
@@damon4802 true the roads have less debris & better maintained but idiot drivers will run you over. Just saying
take care
Clear no need for background music,even if low,its annoying. slow instructions. Great
Thanks for the feedback and for stopping by! I'll keep that in mind for future videos!
Revised this video again month later been working on balance, gym, silver sneakers.
Your the only one that taught Leaning forward and re-enter. Will add this now thanks!!
Very helpful... thank you. I also liked the way you explained why a particular exercise was done. And the benefit.
You're very welcome! I personally like to know the reasoning behind everything I do, so I like to share that knowledge! :)
I’m a senior of 72 years young I’m in pretty good shape walk tons but my balance is not good so thank you so much for posting this I have have a few really bad falls broke a few bones so I’m trying to work on my balance which is terrible so going to do these exercises !! New sub here !!💖💖💖
Great short video on balance. I am 76 and took a tumble about three years ago. Now I was a national gymnast and this may have saved me from a serious injury particularly as I have good spacial awareness. I took most of the force on my hands, by going through a press-up position. I put the incident down to my failing eyesight and my decreased leg strength. In years gone by I frequently turned on my ankles particularly when engaged in sporting activities. After non weight bearing ankle exercises I used a wobble board and rehearsed several proprioceptive exercises. This has certainly paid dividends.
Thanks for stopping by and sharing your experience!!
Very nice vidio thank u sir
A ver useful set of exercises. Than You.
L9
I am 74 i have parkinson i am falling down many times
Ok, no one can feel the ground beneath their feet in high cushioned shoes with pointy toes. Stop wearing those. We ALL need to be wearing barefoot, zero drop, foot shaped shoes, so we CAN feel the ground beneath our feet. High cushioned soles, which for some reason we keep telling our seniors to wear, ruin balance and brain feet proprioception, because they are so stiff, do not allow the foot to feel the ground, and you wonder why our aged or anyone keep falling over? Even you are wearing incorrect footwear for balance, and leg strength, we also don't need, 'arch support,' our arches are supposed to act like springs, not be inhibited and stiff. As soon as I saw your shoes, I'm like, ugh, wear shoes that are foot shaped! Are our toes pointy? No! Do we wear pointy hats? No, we wear head shaped hats, lets wear foot shaped shoes and stop causing injuries with torture shoes
Thanks for stopping by and commenting and sharing your perspective! I agree that our feet were designed to have more freedom and strength than what we give them by wearing conventional shoes; unfortunately, for people who have been wearing them their whole lives and who also have balance problems due to decreased proprioception and intrinsic/extrinsic muscle weakness in their feet, they would need a gradual progression towards the type of footwear you're recommending. But I agree that too often, I've seen patients who've been given orthotics, when what they really needed was specific strengthening interventions.
I had a couple of falls in 2018 (down stairs) so I started doing balance exercises. The exercises that I picked were Tree Pose, Warrior 1, 2, 3, Half-Moon Pose, Eagle Pose, Side Angle Pose and Triangle Pose. I try to hold each pose for 60-90 seconds for each leg and I think that they engage all of the aspects that your body requires for balance. I do single-leg squats from time to time and those are good for keeping some of your core muscles strong. I am usually sore for a day or two after doing those. There's a lot of stuff to avoid falls as well that are related to home layout and you can get a social worker to come in to do a consultation on your home layout to fix problems with your living space that could lead to falls.
Michael Moy Thanks. Congratulations on being able to do the exercises you're talking about, but I'd like to know how old you are?
Thanks so much for sharing your experience! Having a safe environment is also definitely an important aspect to avoiding falls!
@@DrBenPT 👍
Thanks Dr. Ben. My lumbar radiculopathy has caused my anterior tibialis and calf muscles to be very week. My balance is terrible and I feel like I am on stilts. My therapist has given me many of the exercises in the video, but progress is very slow. What set and rep ranges do you recommend for these exercises. Thanks in advance.
Sets and reps are always variable depending on each person's tolerance. For someone who has had no other injuries or medical conditions, they can usually go until muscle fatigue in order to build strength. When other medical conditions are involved, the point of muscle fatigue can occur much quicker, sometimes as quickly as 5 repetitions. When I'm treating patients, I watch every repetition performed to make sure there are no signs of muscle fatigue. I hope this is helpful information!
Thanks great video wish I saw this my parents were still alive it would h have really helped
Just the same still great advice even for me since I too am getting older now 68 and surely won’t be getting any younger
.
Thanks for stopping by and I'm glad you found this helpful!
You didn't address a "drop foot." This is where the nerve connection to muscles in the feet don't react correctly due to nephropathy releasing the connection between the nerves in the front of the feet/toes and the foot muscles directly behind the toes, extending up the shin.
This happened to me on the left foot only with my foot just slamming down in a forced heel to toe movement with a distinct slap onto the walking surface.
Eventually, this caused me to fall when I would encounter a stumble from a change in the walking surface, catching the foot and making the foot skip the rhythm of walking with not being able to recover from the stumble effectively with the unaffected foot not able to recover from the stumble either.
Falling down this way pushed my whole body forward with me being able to catch myself with my hands, keeping me from smashing my chest and face onto the badly cracked up sidewalk cement surface. This happened getting off a bus once, again just walking down a sidewalk with some cracks in it, and also at a park with uneven surfaces going from cement to grass.
All of this was embarrassing with other people seeing me do this for no apparent reason they could see. Luckily, my body was in good shape with muscles developed from exercise where I could adequately catch myself with my hands on the fall down.
To solve this and to get the nerves in the foot to reconnect or find another nerve path to the disconnected foot muscle; I started doing body/foot lifts up and down on the street curb, while holding onto a hand rail and or an upright post next to the gutter curb. The alternative is, I'd do this up and down on some cement foot stairs with a rail next to the steps to hold onto.
I'd do about 10 up and downs with my whole body moving up and down on my toes, rising up with my heels going up with my whole body while my toes stay on the curb. This, I would repeat 3 times as I would run with high marching steps on a run back and forth to the curb to do each time with 10 repetitions upon return to the same curb position.
All in all, this took about 6 weeks to reconnect the foot nerve to the foot muscle, where now, I no longer have a "drop foot". It was real trying to do all of this without a doctor, surgery, or a splint; but real satisfying that I could do this for myself without any help from others. I even still practice foot lifts off the curbs or stairs whenever and wherever I come onto a location to do this in order to keep my feet in good condition with no nephropathy reoccurring. Good luck to anyone else who gets into this condition. It's real frustrating when it happens but real satisfying being able to resolve it.
Dr Ben your exercises are a great help to me, Lately I suffered sever pai in my lumbar down to my legs and feet which made me hard to balance my body.
Afhbrtzhfielfdx weathershjeks
Great and so easy important tools to eliminate a very unpleasant experience. Thank you!!
Agreed! Glad this was helpful!
Very helpful video. Just one question : standing with one leg is not mentioned here. I thought it was one of the best exercises to help your balance.
Hello! Thanks for stopping by and commenting! While standing on one leg is absolutely a helpful exercise, I personally like to come up with exercises that are similar to the task. If I were to break down the task of walking and maintaining balance while walking, there isn't a point in the gait cycle where a person is just standing on one leg without moving. This is why instead, I demonstrate an exercise to practice weight shifting and moving forward and backward while standing on one leg. It might seem like a small difference, but the body has to perform very different tasks between the two. I hope that helps!
Thanks so much for a wonderful video 🙏💞
I'm 86 and a little off balance at times. Thank you for your great advice! It helps!
You're very welcome! I'm glad you found this to be helpful! Thanks for stopping by!
Thankyou Dr. Ben. I'll try these exercises out. I have Pironeal tendonitis which has adversely effected my balance and walking style. I can have a lot of trouble keeping my balance when I walk up stairs or steps, something that I like to do for exercise. I live in Wellington, New Zealand, which is a very hilly (and windy) city. I am slowly recovering from my Pironeal tendonitis and endeavouring to at least approach what I used to do so easily when I was younger. I am 64. Thanks for the video. Cheers!
Hi there! Yes, that kind of tendonitis can be difficult, both because of pain and potential balance issues! An important thing would be to strengthen the peroneal muscles and tendons in a pain free range to the point that it can handle the stress of prolonged walking! It can be done, but it takes time and making sure you don't do too much activity where the tendon just continues to become aggravated. Also, fun fact, my wife and I were just in New Zealand in November/December 2019! We love Wellington (and all of New Zealand!)
Lml
What about standing on one leg?
These exercises will be beneficial. I am 72 years old. My right eye had to be sewn almost completely shut. Therefore, my depth perception as well as my balance are affected. Thank you for suggesting the kitchen counter instead of a chair to hold on to.
I think core strength is another tool for good balance.
Thank you this is one of the best videos I have come across, and you really seem to know what you are talking about! I have had Diabetes Type 1 for 63 years, and unfortunately have some neuropathy in my feet. I have very poor movement in my feet, can’t wriggle my toes, or move my feet up and down at all well. I also had a carcinoma in my ankle, which seems to have left me with great difficulty balancing! However, I really want to try your exercises…..I am also riding a Trike Bike, which I love, it is electric assisted pedalling, which is brilliant. Thank you 💐💐🌟again, trying to stay alive and keep my legs going
Thanks so much for stopping by and commenting! It's always okay to start slow and gradually work your way up. Each person is different, so everyone has a different starting place. Best of luck to you!
@@DrBenPT thank you for replying, you are right, I just wonder if I will improve or not! 🙏🏻
Thank you for giving me some advice helping me to stand better.
You're very welcome! Glad to be helpful
Hi. I wll begin your exercises. I am a diabetuc, have dumb toes and adjacent plant of feet. I am losing stability. Concerned with that. Waitng for tests. Thanks!
Go slow and give yourself time. Your body will learn to use other joints to sense your balance if you train it well. Wishing you well!
I’m a fellow PT and I appreciate your video so much and plan to use it as a reference and learning tool for people who will benefit.
Wow! Coming from a PT colleague, that means so much to me! Thank you so much for your kind words!
@@DrBenPT ♥️
@@DrBenPT I’m cheering you on and I appreciate your clear and helpful content. Well done. Keep it up!!
Thank you very much. I’ve been looking for balance exercises and found this in my feed.
You're welcome! Glad this was helpful information!
i notice that on the first 2 exercises you only demonstrated with one foot
in front. Shouldn't a person do both sides
Thanks for stopping by and commenting! Typically, I do encourage people to make sure they strengthen both sides and switch positions! Thanks!!
Just found this video. On the forward lean, are heels supposed to come up a little, or should we work to keep them on the floor?
This is a great question! If just starting out, I would recommend trying to lean as far forward as is safe, while keeping the heels down. To make it harder, the heels can be allowed to lift off the floor in a controlled manner, in conjunction with the forward lean. This makes it more difficult because when the heels lift up, the body's center of mass also moves forward, and the body then has to work to keep the line of gravity within a much smaller base of support (which at that point would be the balls of your feet and toes). I hope that helps! Thanks for stopping by!
Thank you for that information, much appreciated. Michael
You're very welcome! Glad it was helpful for you!!
Very good Stability Exercises. Tha nk you.
You're very welcome!
I'm 71 and currently going to a local ortho clinic to work on my balance. I have 2 more weeks to go after this, so I've been looking for alternatives that I can do at home. I've seen a few that all seem to share similar moves and activities. But so far, I am leaning toward (no pun intended) Dr. Ben's very gentle approach.
Thanks so much Rachel! I always try my best to make sure that there are ways to modify the exercises so that they fit people's needs! Happy balancing!
@@DrBenPT Thank you!
This video demonstration is truly helpful as we age. 👍🏽😊
Glad this was helpful!!
Dr. Ben, I have had 2 AVM's and 2 fractures from falls. Your the first person to address balance issues in a very compassionate and knowledgeable way....actually addressing balance as to where I'm at. I can tell you see the person as an INDIVIDUAL. THANKS!!!
If I tried the last exercise I’m afraid I would fall backwards when trying to correct myself from the forward lean. What do you suggest? ❤️🇺🇸🧚🏻♀️
The best way is to use a "spotter", a partner who can stand behind you and help you in case you are about to fall.
Hi Dr. Ben, liked your video. On the last exercise, as you lean forward, are your heels supposed to remain on the floor, or can they lift off the floor?
That is a great question! I would start by trying to lean your weight forward without lifting your heels first, because that will be easier to recover from. If that is too easy, then letting your heels come up from the floor will make the exercise harder for you. Hope this was helpful!
@@DrBenPT Very helpful, Thank you
My dad died as a result of falling.
If a person has final stenosis, are they more likely to fall backwards? How does having spinal stenosis and bad knees interact can cause falling and what is the remedy?
So sorry to hear that; thank you for sharing. With spinal stenosis, the mobility of the spine usually decreases significantly, which can limit the amount of adaptability the body is able to handle when there is a loss of balance. This adaptability allows us to keep our line of gravity within our base of support (between our feet), keeping us stable. With the addition of knee pain or deterioration of the knee joints, the physical sensors (mechanoreceptors) that exist within the cartilage of the joint aren't working properly, and are then also less ready to respond to a loss of balance. However there are backup mechanisms that exist within the body that can be trained to help compensate when needed. I hope this helps!
@@DrBenPT I am dealing with mild to moderate spinal stenosis, plus osteoarthritis in my hip and at least one knee. Would you please do a video on how to remedy for these more complicated involvements? Thank you so very much! Also, why do some people fall backwards and some fall forward?
Balance beams.
That is so me.
Very helpful, Thank you Dr. Ben!
You're welcome! Thanks for the feedback!
Thank you, I’m going to do these and see what happens.
Thanks so much for stopping by! A little practice every day should help you feel a difference. Best wishes to you and stay safe!
Is a exercise step bench helpful for a 80 + female senior?
Hello! Sorry for the delayed response, but yes! Exercise step benches can be very helpful when you need a step height that's lower than 6-8 inches. Just make sure to place it near a sturdy countertop for support!
The best video covering Balancing . Thanks for sharing 🙏🙏🙏
Thanks for stopping by! I'm so glad you found this video helpful! Best wishes to you!
Much appreciated after a fall for support and remedying future falls
Vry gud information of health n balance
Glad this was helpful! Thanks for stopping by and commenting!
Thank you for the video. Some of the exercises I do for my knee replacement PT. How might tinnitus affect one’s balance and propensity to fall or trip?
Can a BOSU be used rather than a flat surface. If yes would theire be any modifications to the exercises you have a have shown
Robert Mucha currently trying to strengthen right knee its bone on bone no cartilage try all options before considering Knee Replacements
Dr. Ben, thanks so much for teaching the exercises! I have just found this video, I hope it will help me! I’m 62 n progressively falling a lot , last year I fell 8 times so my head is not as smooth as before n I got many bruises throughout my body. Just this morning my optometrist told me that severs of her clients also have similar problem I.e balance after got Covid. I got Covid twice n since then on my balance became a problem 😢 ! I just hope this can be cured n people will come up n sharing with me what should we do?!?
Dr. Ben, thanks so much for teaching the exercises! I have just found this video, I hope it will help me! I’m 62 n progressively falling a lot , last year I fell 8 times so my head is not as smooth as before n I got many bruises throughout my body. Just this morning my optometrist told me that severs of her clients also have similar problem I.e balance after got Covid. I got Covid twice n since then on my balance became a problem 😢 ! I just hope this can be cured n people will come up n sharing with me what should we do?!?
Thank you for the exercises I to have great difficulty for balancing myself.I will try out these exercises.
You're welcome! I hope you see improvement in your balance! Stay safe!
Thankyou. That will help my balance heaps.
You're so welcome! I'm glad that this video has been helpful!
Thank you for your video I'm been having balance problem fo a few years not and it is impacting my life feel very nervous so I'm going to try your exercises hopefully my balance improves and my confidence to be able to go places again I'm 69 years old
Since my laminectomy 3years ago, I cant stand on tiptoe.or raise my heels off the floor.Exercises to fix this would be greatly appreciated. Thank you.
Special Thanks,easygoing& excellent but all very
HELPFUL.
Hi Dr Ben starting having issue with near fall(intermittently. Not very often) and actually fell 3 times last 3years just like that out of the blue! there is an issue also with vestibular disfunction over the years and Olso lower left foot scar tissue after surgery which is digging deep and hardening inner part just above the malleilous bone 40 years ago after broken bones so this part is a disaster and at the right groin also small scar tissue after bone graft preformed may be this causing kind of neuropathy?? So I have to look and pick which is appropriate exercise ( I am just reviewing the video again carefully thanks for that) to both issues at the same setting....Coincidentally your exercises you are showing resemble the Chinese chi gong called the TAICHI RULER wich is famous for body strengthening and longevity. Is that ring the bell for you ? specially for the elderly. Thank you for your reply
Hi! I am familiar with Tai Chi, but not with the ruler. Definitely Tai Chi has a lot of different movements which require control and balance and is also low impact, which is very helpful. I can't say for sure about a neuropathy coming from the bone graft, but possibly some of the nerves in the left foot are caught up in the scar tissue that is present? It would be worth having a professional check it out for you if you are feeling some numbness in the foot. Please be careful when performing the exercises and make sure you stand next to something sturdy! (Or have someone stand right next to you just in case). Good luck!
IAM 70, have similar problem. Can't get up from chair or ground, without hands support, while walking left leg seams short, not balance with other leg.
Thank you so much for this, love it. 👍
You're so very welcome! Glad to be helpful!
I am 66 had many falls, mostly through civil wearing masks etc. My left knee does not squat knee surgery tenant's tied too tight. Can't do chair squats.or get up without using hands, something else to try to help? Love the video thanks
Dr. Ben my balance is off and I will do those exercises also my left hip is really weak making it tougher to have a good balance. Is there an exercise to strengthen my hip. BTW wonderful vid and very clear. Thank you
Hi again Dave! You may have already seen in my other balance videos, but I do demonstrate some exercises that help to strengthen the legs. I am planning on creating more videos aimed at strengthening, so hopefully I can get those out soon!
@@DrBenPT thank you Dr. Ben as I have trouble going down stairs left thigh very weak almost like nerves arent really there thank you Dave Gale
Loved this , I am an exercise instructor and always look for new ways to help my seniors with balance . Thank you
So happy this is helpful!!
Me too
The hard-to-find football nomenclaturally interfere because engineering reassuringly live a a splendid tractor. violet, perpetual bush
I realize these should be ongoing exercises but if just starting these, how long before you should see definite improvement?
Generally, true muscle strengthening takes at least 6-8 weeks of consistent effort. This timeline could be longer if there are other conditions present, such as diabetes or autoimmune conditions.
GREAT VIDEO --
Top quality information.
Thanks for stopping by! Glad you found the video informative!
Hai any exercise for the nerve strengthening ????
Knees are bad cannot lean on them
If it's difficult to lean on the knees, you can always use a safe and sturdy chair that has arms to push off from! Hope that helps!
Very nice thank you and your big smile
Thank you! Glad it was helpful!
I like your exercise for seniors. I’ll do them, thanks 😊.
Thanks for the tips. Not to be gross, but when I stand to pee, I've had numerous occasions where I'd start to fall mid-stream... so demoralizing for a man... maybe I can postpone this very annoying situation for awhile. Video saved for future reference.
You're very welcome! And definitely not gross at all - that is a very valid and appropriate concern. One simple way to assist with static standing balance is to widen the distance between the feet, not just from a side to side perspective, but also front to back. I mention some of these concepts in this video to make the exercises easier, but they can also be applied to a stationary stance/position to help with standing balance.
great video Sir thanks
Thank you! You're very welcome!
I have bunions and hammer toes - this condition makes it difficult to walk outdoors with any degree of balance.
I was paralise 2023.11.30.i think helping for my balance
I will be 80 in January 2022 and my balance has been getting worse. With your exercises I will improve..
Thank you for explaining so clearly.
Thank you, sir. Great advice and demonstration.
You're very welcome! Thank you for stopping by and commenting! If you'd like more balance content, you can watch my playlist here: th-cam.com/play/PLDg9nYAM18_q--cVIgFZ2yeql1Dj6TERy.html
Tq .friend. How r u Ben? Just for balancing I learnt a lot
Great video on balance !
Thank you so much! I have other balance videos in my balance playlist when you're ready!: th-cam.com/play/PLDg9nYAM18_q--cVIgFZ2yeql1Dj6TERy.html
Thanks.
Will try the exercises and give comments.
Thank you for sharing valuable helpful TIPS. I appreciate you greatly!
You're very welcome! I'm so glad you found this helpful!
I think my difficulty is, I find my left leg drags sometimes, that is ,not picking the leg completely up.
Thanks for stopping by and sharing! And yes, that is a very common reason for falls, but it can happen for a variety of reasons, whether a nerve issue where the nerve doesn't activate the muscles enough, or it could be as simple as a strength issue.
These exercises certainly seem to help!!!
Million million thanks Blessings to you
You're so very welcome!! Glad to be helpful!
Hi i had an ankle fracture 8 months back ..i hv healed completely but i kp getting swelling in my ankle very often..pls help.thx
I will try to post a video for you addressing swelling soon!
Treat yourself to some legs massages to move that fluid. Drink lots of water when you do that to flush your system. You'll be amazed at the result. Good health!
I had an ankle injury 3 years ago but i still need help with it especially muscle wise
Thanks for sharing
You're very welcome! Be sure to watch my other balance videos in my playlist when you're ready to progress!: th-cam.com/play/PLDg9nYAM18_q--cVIgFZ2yeql1Dj6TERy.html
Thank you doctor
Wearing crash pants and elbow and pads when walking or other activities in out of the house I find helpful. When coming back from hip, knee or to help with confidence of Independence. I will try these exercises thanks!
Thanks for stopping by and commenting! Be sure to check out my other balance videos in my TH-cam playlist!: th-cam.com/play/PLDg9nYAM18_q--cVIgFZ2yeql1Dj6TERy.html
My anklea are getting sound but Qheb i finish i fwel good now
Thank you Dr Ben for this great video. The exercises are so easy and just what I need to stay balanced.
You're very welcome! Glad you found this video helpful!!
Do you like it george mills roriguez ,do you likethis video ,?i like it.
Great exercises and explanations!
I had a massive stroke 10=5/10. I've gotten maybe 60% of the feeling in my right foot. The days after the stroke I literally could not feel my right side. It was scary. And I couldn't talk for a year
Wow, that is definitely scary! Hoping you are feeling better and stronger now! Thank you so much for sharing that. Best wishes for your recovery!
Useful but need advice on going up or down stairs without side rails or some one to offer their arms
Scheduling a visit with a physical therapist in the clinic can be very helpful for this issue! They can help to educate with an assistive device, like a cane, or a quad cane on the stairs so that no railings or other people's arms are needed!
wish i found this video earlier
Those exersice good for the balance .
Great video
Thanks so much for stopping by and commenting! If you'd like more balance videos, I have a balance playlist here: th-cam.com/play/PLDg9nYAM18_q--cVIgFZ2yeql1Dj6TERy.html
Thanks a lot for your tips which will be of great help!
Happy to be helpful! Feel free to watch the other videos in my balance playlist when you're ready to progress! th-cam.com/play/PLDg9nYAM18_q--cVIgFZ2yeql1Dj6TERy.html
Very èasy tq
you're welcome!