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Three Points
It’s a simple lesson I learned when I piloted an 18 wheeler in order to make ends meet while getting my business up and running. If you ever stood next to semi-trailer truck you would have noticed that the last step into or out of the tractor is a doozy. I wouldn’t be surprised to learn that HD’s resident physical therapist Ed Marsh treated a few injuries that occurred when a driver fell getting out of his truck.
Enter the three point rule, which basically means that you have two feet and two hands, and at any given time three of your four appendages should be in contact with something in order to keep you tethered and stable.
In the truck that meant hands on the grab bar while your feet climbed down those tractor steps. I apply the same rule to other activities of daily living as well. For example, even though I have no problem stepping over the tub for a shower, I still keep a hand on the grab bar to assure my stability.
I’m now at an age where some friends are having balance issues. Few make use of any sort of device for help. Is it due to pride or embarrassment? I don’t see any shame in using a cane. While not intended to be used as a crutch, a cane still provides that third point of contact and helps greatly with balance. When I get to my slow and no go years I won’t hesitate to avail myself of whatever it takes to maintain a good quality of life for as long as possible.
Any other suggestions to help with avoiding accidents?
I advocate using any convenient handhold on stairs at all times. Wear a bicycle helmet when cycling. Keep both hands on the wheel even if in a golf cart. Drive at the safe speed in prevailing traffic. It is a fact that nearly all accidents are avoidable, according to OSHA and MSHA and they have the statistics and data to prove it.
Stay off ladders unless you have to, and if you must stay on the lower rungs only. I have a relative who works as a resident physician at a level one trauma center and he’s seen quite a few older men come in with serious, and even fatal head injuries, from ladder falls. After hearing that, I’ve become very, very cautious around ladders.
Beware of bifocals. https://www.health.harvard.edu/newsletter_article/studies-find-ways-to-reduce-falls-in-older-multifocal-lens-wearers
Don’t wear slides (they’re a nightmare on your feet and cause tons of falls)
Don’t rush
Do improve lower body strength, Do take care of your back
I’ve thrown away some slide slippers after stepping out of them a few times. I switched to Bomba socks with grippers on the bottom, similar to the socks used by hospitals. Not cheap but very durable and effective. They look better too.
I bet they also help you avoid shuffling another thing that causes a ton of falls
When I was recovering from a hip replacement 3 years ago, my PT emphasized strengthening the gluteus maximus to regain my normal stride.
i have vision issues, as some of you know. My best tip is to always use the handrail when you go up or down steps. If you are carrying things downstairs, use your elbow on the handrail side to steady you and go slow. Thanks to those who suggested the poles and walking sticks, I will look into them as I need them. Chris
Situational awareness is always important.
When your in your 70’s even the tiniest thing can trip you up. Pay attention!
Also …
Proprioception – is the awareness of where your body is in space, which helps you balance, move and coordinate your actions.
Getting old can be a pain in the A**, and a lot of other places. I am sure that most of you young folks (under 70) will have to learn these lessons in the school of hard falls. I walk 3-5 miles every day and have done so for over 40 years. At some point you will learn that you are not picking up your toes as high as you used to when you were younger. This can lead to tripping on the ever present sidewalk raised concrete edges, and curbs or other irregularity in the walkway or trail. Just a single edge that is 1/2″ higher can cause you to trip. If you are walking fast, listening to some interesting book or podcast, you won’t be paying attention, and you will fall.
It was only after my 3rd fall during which I left blood on the concrete that I bought a set of trekking poles. When you walk only one foot is on the ground at a time. With poles, you double your ground contact with one pole and one foot on the ground at the same time. In the four years since I bought the poles I haven’t fallen. Poles also increase your calorie burn, and help maintain upper body muscle mass. If you get some poles, don’t get cheap and purchase aluminum…..get carbon fiber,,,,lighter and stronger. There are lots of youtube videos on how to set the length.
Finally, at the risk of diluting the message in this post, I will only add one comment on a related issue; LADDERS are not your friends.
I took a yoga class a few years ago. One thing the instructor emphasized was balance. I still do some of those exercises today. I often do them while waiting on the microwave or toaster oven.
I believe a lot of senior falls could be avoided with strength and balance exercises.
At the end of my exercise routine at my YMCA, I use a wobble board (see examples here) and one-minute, one-legged stands to maintain my strength and balance. It’s also important to recognize that each person has a dominant leg for strength and balance so it’s important to work, perhaps a bit harder, on the non-dominant leg.
Emphasize your physical fitness. Overall is great and important, balance and mobility are particularly so.
Simple Balance Exercises:
Face your kitchen sink. Both hands on the narrow counter area in front of the sink. Bend one knee up. Lift your hands a few inches from the counter and balance on one leg. If you lose your balance simply grab the sink. Good balance is if you can maintain your balance continuously for 30 seconds on each leg. If you can then try with eyes closed. Perform 5-10 minutes per day.
I do my one-leg exercises, oddly enough, in the shower. If I start to wobble I can just stick out an elbow and press on a side wall to restore my equilibrium. I’m quite fit for 68 but have neuropathy in my feet, which affects my balance and causes stumbles — the nerves don’t quite communicate with the brain anymore. This exercise really helps a lot.
Right on David. I began doing this a few months back, but not every day. I also use a stair step machine at planet fitness 3 times per week, and do the first 100 steps hands off the rails. I can notice an improvement in my balance.
I climbed my handy A-frame Little Giant ladder last week to fix something about 10 feet above ground. I needed both hands for the repair, above my head. I realized that climbing ladders is not the same as I age.
I invested in a couple of shorter fiberglass platform ladders years ago (Louisville) and I would not use any other type these days. The extended rails to steady yourself and the platform make it much safer and steady for me. Very sturdy. Not cheap but well worth the investment. Different ladder weights for lighter weight versus heavier weight people like me.
Changing light bulbs need not always require a ladder. An investment in a lightweight extendable fiberglass pole with light bulb changing adapters on the end (several types for different types of bulbs) makes this ground level work – no ladder required.
Chrissy wanted shutters installed on the new house. No way was I getting on the ladder. We found a young guy to do it for $225.
Pure genius Dan. One fall can change the rest of your life.
My wife and I are hikers and we’ve done a pretty good job of forming the habit of stopping when we want to take in a great view. We also use hiking poles a lot more than in our younger years.
I had cataracts in both eyes and over a period of a few months I had two surgeries, one for each eye. For me being able to see as well as possible impacts my balance issues.
Before my first surgery when I met with the surgeon I asked about how many cataract surgeries he had done. He smiled, said he quit counting when his number exceed 10,000 and that cataract surgeries are the most frequent surgery in the US.
After I had my first cataract surgery if seemed that someone replaced the 60 watt bulb with a 100 watt bulb.
“Geez, all this time I thought the living room walls were beige.” Had both eyes done years ago along with some laser work. Amazing difference. If I’m going outside for any reason, I’ve found it mandatory now to wear good quality sunglasses or at least have them with me on cloudy days, just in case.
My cataracts had been slowly developing for more than 10 years. The morning after my first cataract surgery I looked in the mirror and (shock!) had aged more than 10 years…
I’ve not had that surgery… Yet. Friends have told me they didn’t realize the extent that cataracts impaired their vision until after they were removed.
This is a great reason to periodically have your eyes examined.
The same is probably true for hearing. Hearing tests are free at Costco.
This rather reminds me of a rule from English boarding school: If you had a girl in your room, three of your combined four feet had to be on the floor. This too, I imagine, was to avoid “accidents.”
Ha! I’m trying to visualize how this could work out Jonathan.