Having good balance is something we all take for granted when we are young and active. Balance and coordination just seem to happen naturally, without having to think about it. However, over time, several factors can affect balance. Although aging and decreased activity are obvious factors, other things that can affect balance include an injury or surgery involving the spine or legs, and any illness involving the brain or inner ear.
You can lose your sense of balance without even realizing it has happened. This leaves you vulnerable to falls and injuries, and can make you fearful of activities you used to enjoy – which just leads to more inactivity and worse balance!
Fortunately, in most cases, you can regain your balance through some simple exercises and strategies.
First, it’s important to understand where your balance comes from. The body has three main strategies in effect at all times to support your equilibrium and coordination:
- Vision: Your eyes tell you if you are tilting in relation to the horizon, and your brain automatically tries to keep you level. If you are overly dependent on your vision to maintain your balance, you are at risk of falling in low-light situations, including getting up in the dark to go to the bathroom or crossing a parking lot at night.
- Inner ear: Called the “vestibular system,” the inner ear has tiny crystals floating in fluid. The brain recognizes when those crystals move, telling you how fast and in what direction you are tilting. Conditions such as Meniere’s disease, chronic ear infections or even minor head injuries can lead to mixed signals from the inner ear, resulting in poor balance.
- Sense of joint position and joint movement: The medical terms for these are “proprioception” and “kinesthesia.” Without even looking at your left ankle right now, you hopefully can feel exactly what position it is in. If you move it, you can feel how big and how fast the movement was. There are special nerve endings in the joints that sense position and movement, and tell your brain you had better fire the right muscles fast or you’re going to twist the joint and/or fall. Those nerve endings can be damaged with sprains or joint surgery, and must be rehabilitated or you remain at risk for injury.
A physical therapist can help determine if you are lacking in one or more of these balance strategies using a five-minute test called the Tinetti Balance Test. Simple and effective exercises can help improve your balance and coordination if needed.
It’s also important to make safety modifications at home, such as installing night lights. A walking stick can give you a “third leg” for safer hiking if your inner ear or sense of joint position are lacking. FBN
EntireCare Experts
The therapists and specialists of Northern Arizona Healthcare’s EntireCare Rehab & Sports Medicine have the education and hands-on experience required to provide comprehensive, individualized treatment plans and therapies. In addition to a bachelor’s degree, many of our therapists also have advanced training and experience, including master’s and doctoral degrees, as well as additional certifications in one or more areas of expertise.
Each specific type of therapy − occupational, physical, hand and speech − is considered a specialty, and plays an important role in the rehabilitation process. The EntireCare team functions as a cohesive unit, where all members share information and knowledge. The ultimate goal is the patient’s improvement and return to the highest possible functioning level.
Choosing EntireCare means patients also have access to a myriad of additional services, such as advanced facilities, technology and equipment.
To make an appointment at one of our Flagstaff locations, call 928-773-2125.
- Flagstaff Medical Center: 1215 N. Beaver St. The outpatient therapy center includes a large exercise gym; private rooms for hand, wound, electrical stimulation and other treatments; an above-ground therapeutic pool; group exercise classes and more.
- East Flagstaff: 7810 N. Hwy. 89, Suite 280 (in the Elden Ridge Business Centre next to Subway). Full-time physical therapists provide comprehensive treatment options in a state-of-the-art facility. The clinic has both private treatment rooms and a gym-like area for patients to work one-on-one with therapists.
Suzanne Motsinger, P.T., D.P.T., C.S.C.S., C.W.S.,is a physical therapist with Flagstaff Medical Center’s Therapy Services. She has both a master’s and doctorate degree in physical therapy. Suzanne has been a physical therapist since 1991; is a certified strength and conditioning specialist; and a certified wound specialist. Is there a health topic you’d like to know more about? Please write to Mountain Medicine, c/o Northern Arizona Healthcare Public Relations, 1200 N. Beaver St., Flagstaff, AZ 86001.
Flagstaff Medical Center is a member of Northern Arizona Healthcare, which also provides healthcare services through Verde Valley Medical Center, Team Health, Verde Valley Medical Clinic, Cancer Centers of Northern Arizona Healthcare, EntireCare Rehab & Sports Medicine, Fit Kids of Arizona, Guardian Air, Guardian Medical Transport, Heart & Vascular Center of Northern Arizona, Northern Arizona Homecare, Northern Arizona Hospice and Valley View Care.
For more information, visit NAHealth.com. “Like” FMC at Facebook.com/FlagstaffMedicalCenter.