Do you have a difficult time standing up from a low surface or walking up/down stairs? Your issues might stem from weak lower extremities. These exercises target the hip, knee and ankle joints to prevent falls and increase balance.
Squats are considered the king of all exercises. It strengthens your hips, gluteals, quadriceps, hamstrings and core muscles. The squat movement can help you improve sit to stand from low surfaces.
Calf raises will strengthen your gastrocnemius muscles and ankle stability. This will allow you to improve walking speed, decrease ankle sprain and fall risk.Walking speed is considered the 8th vital sign and indicative of overall fitness level.
Side step walking increases your hip abductor muscle strength. These muscles are hard at work when you’re performing one-legged tasks such as walking stairs or curbs. The majority of older adults who fall each year have weak hip abductor muscles!
Dr. Jack Wong
Leading Physical Therapist In The Houston Area