Falls happen backwards for a variety of reasons, including stiff, weak ankles as mentioned in the previous post. But another reason is that older legs are out of practice stepping backwards.
Every day we walk forward, so if we start to fall in that direction, our body knows what to do: step or reach to try to catch ourselves.
But if there is a loss of balance backwards, the older adult typically has one of 2 reactions:
They freeze, immobilized briefly by indecision/anxiety/fear, and a painful Nestea plunge toward the floor follows.
Unfortunately the ground is less forgiving than water.
OR, they take a series of rapid, mini steps backwards, trying to stay ahead of their momentum, until they can’t.
Often a counter, wall, chair, or the floor is what finally stops the motion.
By practicing taking steps backwards, the body becomes familiar with the movement and is prepared to react to the same movement to prevent a fall.
Stand at the counter and practice taking a SINGLE step backwards, moving your weight onto the back foot and STOP.
Once that is smooth and easy, add leaning forward at the hips as you step back. Doing this quickly shifts weight forward, making it harder for the body to keep moving backwards toward a fall.
Video Transcript:
I’m going to show you how to safely practice stepping backwards.
Begin at a sturdy surface like the kitchen counter or a solid chair.
Have both hands on the surface.
Begin with just taking small steps backwards.
Move your weight onto the back foot as opposed to just moving your foot back. Actually step back onto it.
As this becomes more comfortable you can begin taking larger steps back.
Try to get your foot at least past the other foot.
Once that becomes comfortable, begin practicing leaning forward while you step backwards.
By doing this you’re shifting the center of gravity into the middle of your base of support, so you’re much more solid when you stop.
The whole idea is if you lose your balance backwards, to be able to take a single step, not several steps backwards.
As you get more comfortable, practice “sticking the landing.”
Step back and STOP.
I’m proud of you for working on your balance.
Keep up the good work!
