The majority of slips and falls in Woodbury MN occur at the same level ground and can happen due to the following: obstructed view, poor lighting, objects in the way, spills or oily surfaces, weather hazards, uncovered cords and cables, unanchored rugs and mats, uneven walking surfaces, etc.

---

Reduce the risk in Woodbury MN

You can reduce the risks of slips and falls by:

• taking your time and paying attention to where you are going
• adjusting your stride to a pace that is suitable for the walking surface and the tasks you are doing
• walking with the feet pointed slightly outward
• making wide turns at corners
• keeping walking areas clear from clutter or obstructions
• keeping flooring in good condition
• always using installed light sources that provide sufficient light for your tasks
• using a flashlight if you enter a dark room where there is no light
• ensuring that things you are carrying or pushing do not prevent you from seeing any obstructions, spills, etc.

Sometimes as we age walking can become unstable, especially if you have a hip, knee, ankle injury, or if you have an equilibrium problem and you are not strengthening your body. Making sure that you are working out and keeping your body strong plays a huge role with your balance. Also, wearing the appropriate shoes will also help you keep your ankle stable. Visit your local athletic departments for the correct kind of foot wear. There are some simple exercises that you can start with that will force you to use your core muscles.

Alternating arm and leg lift: on all fours, raise and straighten out your right leg to 90 degrees and lift the opposite arm also to 90 degrees.Bring your arm and leg down and switch sides.Remind yourself during your full set of repetitions to keep your abdominal muscles pulled in tightly to work your core strength during this exercise.

Single leg stance: stand close to a chair and lift your left leg about 5 inches off the ground, keeping your right foot planted on the ground.Hold for as long as you can, the goal is one minute per side, but if you have to start at less than that, just work your way up to one minute, that is okay.The stronger you get, this exercise can be performed on a Bosu or wobble ball to increase your strength.

Slow walking lunges:Walk in a straight line and lunge forward with your right leg, sit down and touch your left knee to the ground and push yourself up and bring your left foot close to your right foot, then switch legs.You can stand in place and do this exercise to start, but eventually work your way up to a forward and backward lunge.You can also add in side lunges, add resistance bands and do other things to add intensity to this exercise.

Bosu Ball step-up:For a beginner with the Bosu ball, a simple step-up is a great way to introduce this to strengthening your balance.Put the Bosu ball in close proximity to you and flip it over on the ball side so the flat surface is facing upwards.Choose one leg to start with and place that foot in the middle of the surface and push up with your opposite leg, then come back down to the floor.Keep your foot on the Bosu ball and perform that exercise 10 or 12 or 15 more times per set, then switch legs.

There are many other exercises that you can do to increase your strength in balance, these are just a few to help you get started. Please seek your chiropractor, personal trainer or other professionals to help you.

Thanks for reading,

Dr. Christine Bartholomew, D.C.