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By Feet First Foot Care Specialists, LLC
May 23, 2018
Category: fitness tips
Tags: balance  

As our bodies head into our golden years, things sometimes don’t operate the way they used to: padding in our joints wear down causing arthritis, wounds don’t heal as quickly, and sometimes our balance begins to wane. As we age, keeping your balance is incredibly important. Every year, one out of three people over 65 are injured in a fall. At that age, a fall can lead to debilitating injuries or hospitalization. At Feet First Foot Care Specialists, we have some great tips and exercises you can do that can improve your balance.

You can do these exercises anywhere and anytime, so it’s easy to incorporate them into your daily routine:

  1. Swing your legs: Stand on one foot, picking the other leg up about 5 inches off the ground and swinging it forward and backward. Start slowly and place your foot down for balance if necessary.
  2. Stretch your toes: Standing on your tip-toes engages your core. Lift your heels up and stretch your arms to the side. Turn your palms up and pulse your arms about an inch forward and backward. Do this about 25 times, repeating with your palms facing forward and backward as well.
  3. Stand on one foot: Make sure you’re on a stable surface and try standing on one foot for 30 seconds. Repeat this exercise four times with each foot. Make sure that you have something to hold onto nearby just in case you wobble!
  4. Be a clock: Stand on one leg and place one hand down. Direct your other arm straight up like a clock pointing to 12 o’clock. Rotate it clockwise to 3, 6, 9, and back to 12 o’clock. Switch legs and arms and repeat. If you’ve got a workout buddy, have them call out random times and move your arm to that time!
  5. Walk in a straight line: Put your arms out to the side and take 20 heel-to-toe steps forward. Try to go backward for an extra challenge!

Try some squats: Plant your feet hip-width apart and stretch your arms forward. Slowly lower your hips as if there’s an invisible chair behind you. Squat as far down as you can go and hold for 30 seconds. You can try this against a wall for a little extra security too.

Completing these exercises regularly will increase your balance, which can also help up your strength, stability, and confidence. If you’ve had a fall already, or if you’re noticing your balance beginning to waver, it’s important to consult with your podiatrist. At Feet First Foot Care Specialists, Dr. Adam Mucinskas can help assess your foot and ankle health and suggest ways to improve ankle stability. We offer a full line of custom orthotics that can help provide stability to keep you on your feet. Please give us a call today to schedule an appointment at our conveniently located office in the Cromwell, Connecticut area: (860) 632-5499.



 








 

 

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