Five Simple Tips for Improving Your Balance
Avoid Falls and Stay on Your Feet–With a Little Help from Physical Therapy
Are you worried about falling and injuring yourself? Does limited mobility due to arthritis or another condition make you feel shaky? Balance challenges can certainly be difficult, but you do have options for improving your overall balance and stability!
One of the things we do at Ellis is helping people work on the spatial awareness and muscular strength crucial in addressing balance challenges. This is especially true for people with a high risk of falling, where improved balance could save you a trip to the hospital.
Want to learn more about the importance of good balance? Call to schedule an appointment today.
Our Patients Get Great Results
“Staying healthy, happy, and maintaining your active lifestyle takes proactive care. Jay has never failed me! Recently I had a knee injury that the ortho doctor said was just age and wasn’t much that could be done. I met with Jay and he identified the issue and how to fix it and he gave me an excellent plan to address the pain. I hiked 10 miles today with no pain!! I highly recommend him.”
– T.B.
Why Should I Work on My Balance At All?
The older you get, the more important good balance becomes. Falls are one of the biggest threats to adults 65 years or older, causing millions of hospitalizations and emergency room visits every year.
While several factors contribute to this high fall risk–including age-related sensory and physical changes–you can do things to lessen your risk, and it’s never too early to get started! If you start working to improve your balance now, you’ll be in a better place as you age.
That said, there are other benefits to improving balance for younger people. A good sense of balance has a radiating effect on your overall fitness, helping to improve your posture and overall movement. You’ll be better able to catch yourself if you stumble or trip, and you might notice improvements in other physical activities, like running or playing sports.
How Can I Improve My Balance? Five Suggestions from Our Physical Therapists
- Go for a Walk: Sometimes, the best solutions are the simplest. Walking helps build core and lower-body strength, two crucial components of good balance, and it’s safe and effective for most people. That said, if you’re struggling with balance, it’s important to speak to your physical therapist first–you might benefit from initial balance training or using a mobility aid during your walks.
- Restore Your Mobility: Stiff or arthritic joints can negatively impact your balance. Our physical therapists can teach you how to restore or improve your mobility and guide you on a safe routine you can perform at home that targets your individual needs.
- Target Your Core: If you’re really struggling with balance and instability, it may be time to focus on dedicated core exercises. Your core refers to the muscles that wrap around your spine–your back, hip, glute, and ab muscles. They keep your spine stabilized, which in turn helps you keep your balance. Not sure where to start with core strengthening? Our physical therapists can show you which exercises will work best for you.
- Challenge Your Balance: As with any other aspect of fitness, spending time on dedicated balance training can help you see results. Your goal is to find exercises that challenge your sense of balance without putting you at risk of falling–again, this is something our PTs can help with.
- Assess Your Balance: If you want to get serious about improving your balance, schedule an appointment at Ellis Physical Therapy to have your balance assessed by one of our experts. We’ll run several balance screens to help us pinpoint the exact reason for your balance challenges–it may even be something you didn’t expect, such as inner ear issues. With a balance assessment, we can help you target your treatment to suit your exact needs.
Afraid You’ll Lose Your Footing? We’ve Got Your Back
The physical therapists at Ellis Physical Therapy specialize in movement and exercise. If you visit us for a balance assessment, we can design a customized treatment program that addresses your needs and abilities. For example…
- Dealing with persistent pain that makes walking difficult? We can guide you through a drug-free pain management program.
- Find most core exercises impossible? You’re not alone. Although activities like core planks have significant benefits, many beginners need to build up to them. We’ll show you core exercises that you can actually perform.
- Not sure how to challenge your balance? We’ll guide you through a progress balance training program, measuring your progress and increasing intensity as you go.
Don’t miss out on the benefits of good balance. Call us to request your balance assessment today!
Help! Planking is Too Hard for Me!
If you’ve ever looked into strengthening your core, you’ve likely heard of planking. This deceptively difficult exercise involves holding your body in a straight line like a plank of wood. The most common version involves supporting yourself on your forearms and your toes. It looks easy, but in reality, planking requires a tremendous amount of core strength while requiring you to use proper form–not letting your hips sag or stick too high up in the air, for example. And sometimes, someone might try a plank for the first time, only to discover that it’s nearly impossible for them to hold the position for 6 seconds, much less 60! If that sounds familiar, don’t despair. You can build your core strength through plank variations.
If Planking is Too Hard, Try These Variations Instead
- Tabletop Plank: Performing a plank correctly requires activating your core muscles. This exercise helps you learn what that feels like. Position yourself on your hands and knees, your gaze on the floor, and your spine neutral. Practice engaging your core muscles–but don’t hold your breath.
- Bear Plank: Once you’ve got the hang of a tabletop plank, try a bear plank. Start in the same position as a tabletop plank. Then, tuck your toes, engage your core, and lift your knees about an inch off the ground. Hold for as long as you can, take a break, and then repeat.
- Incline Plank: Rather than resting your forearms on the floor, you can try a plank in which you rest your forearms on a bench or step. Arrange your forearms or palms on a sturdy, flat, elevated surface, then walk your feet back until your body forms a straight, diagonal line. Brace your core and hold for as long as you can.
Want more tips on improving your core strength? Make an appointment with Ellis Physical Therapy today!
Meet John Henry Roberts
John Henry Roberts PT, DPT is originally from the southern United States but has lived most of his life in Rigby, Idaho. After graduating from Bonneville High School, he went on a two year mission for The Church of Jesus Christ of Latter-day Saints in Arizona. John Henry attended Brigham Young University-Idaho to complete his Bachelor’s degree in Exercise physiology with a minor in Nutrition. He graduated with his Doctorate in Physical Therapy from Rocky Mountain University of Health Professions in 2024. He has had clinical rotations in orthopedics, sports, burn therapy, wound care, and acute care settings. John Henry has always had a passion for helping people and looks forward to assisting others on the journey to greater health. He wants to help people elevate their lives by rehabilitating injuries so they can return to doing the things that they are passionate about.
John Henry has always been very active and in his off time, he loves participating in any sport, exercising, fishing, hiking, playing the piano, traveling, and trying new things. He loves to spend time with his wife, Hailey, and their two children that keep them busy.
Winter Salad
Ingredients:
- 2 cups cubed butternut squash
- ½ medium red onion, cut into thin wedges
- Extra-virgin olive oil, for drizzling
- Sea salt and freshly ground black pepper
- ½ bunch curly kale (4 to 6 leaves), stemmed, leaves torn
- Apple Cider Vinegar Dressing
- ½ small radicchio, thinly sliced
- 6 Brussels sprouts, thinly sliced
- ¾ cup candied pecans, or toasted pecans
- ⅓ cup pomegranate arils, or dried cranberries
- ⅓ cup shaved Parmesan or pecorino cheese
Directions:
Preheat the oven to 425°F and line a baking sheet with parchment paper.
Place the squash on one side of the baking sheet and the onion wedges on the other. Drizzle with olive oil and sprinkle with salt and pepper. Toss to coat and spread evenly on the baking sheet. Roast for 20 to 35 minutes, or until tender and golden brown around the edges. Remove the onions before the squash if needed. Pull apart the onion layers.
Place the kale in a large bowl and drizzle with some of the dressing. Use your hands to massage the leaves until they become soft and wilted and reduce in the bowl by about half.
Add the radicchio, Brussels sprouts, roasted squash, onions, and remaining dressing. Toss well, then top with the pecans, pomegranates, and cheese. Gently toss. Season to taste and serve.
Cash-Based Services
Ellis Physical Therapy offers cash-based services for patients (based on circumstances) who may or may not have insurance. At Ellis Physical Therapy, physical therapists are dedicated to providing each patient the best quality care available.
A full evaluation at Ellis Physical Therapy for cash-based patients is $125.
Additionally, day-to-day treatment is based on time: $80/hr or $40/half-hour.
We do offer cash-based rates for other specialty treatment services. Please check with our administrators at the front desk for more information regarding specific treatment.
