As we age, maintaining balance becomes crucial, especially for those struggling with peripheral neuropathy. Poor balance endangers your health and ruins your quality of life. Fortunately, there are many methods available for improving stability most of which are free.
Why is Balance Important?
Maintaining balance prevents falls and preserves independence, mobility, and quality of life for elderly individuals and those suffering from peripheral neuropathy.
Balance is the foundation for every movement. Walking across the room, getting out of a chair, or standing relies on the balance system to keep everyone upright and steady.
Good balance prevents falls, which can lead to injury in seniors, especially those with peripheral neuropathy. Falls can cause fractures, head injuries, and even long-term disability. When balance is strong, you move confidently, allowing for a more active lifestyle.
Balance and Proprioception
While many people use the terms balance and proprioception interchangeably, they are different.
Balance refers to the ability to stay steady and upright. Proprioception refers to the ability to sense position in space like an internal GPS. It shows where your limbs are, even with your eyes closed.
While people need proprioception to maintain balance, it also plays a role in coordinating movement.
How to Identify Balance Issues
Balance and proprioception gradually decline over time. Some common symptoms can help catch the issue before it causes a fall. These symptoms include:
- Frequent stumbles or trips
- Looking down when you walk
- Instability of walking on uneven ground (grassy field)
- Relying on furniture for support
- Fear of falling
If you’ve experienced two or more of these signs, there are easy ways to test your balance.
How to Test Balance at Home
Simple at-home tests indicate how stable your balance and proprioception are. Please only perform these tests with someone by your side or with something to brace yourself just in case you lose balance.
Romberg Test
The Romberg test starts with standing with your feet together and arms crossed, resting on your chest. Close your eyes and hold the position for 30 seconds.
If you sway significantly or feel unsteady with your eyes closed, it indicates a proprioception problem.
Tandem Stand Test
For the tandem stand test, stand with one foot directly in front of the other, heel to toe, with your hands by your side. Hold this position for 30 seconds. Switch your feet and repeat.
If you have difficulty maintaining the position or experience significant swaying, it may suggest balance problems.
Heel-to-Toe Walk Test
If you passed the first two tests, we recommend moving on to the heal-to-toe walk test.
First, walk in a straight line while looking ahead, placing the heel of one foot directly in front of the toes of the other foot for several steps. Pretend you are walking on a tightrope.
Frequently losing balance or needing to spread your arms for stability indicates balance or proprioception issues.
Single-Leg Stand Test
If you failed any of the first three tests, do not proceed to this test. However, the last test is the single-leg stand test.
Stand on one leg with your arms by your sides and time how long you can maintain this position without wobbling or putting your foot down. The goal is 30 seconds.
If you find yourself wobbling in this position, or if you have to put your arms out, or if you have to put your foot down before 30 seconds, you have a balance issue.
If the tests reveal balance problems, you have taken the first step to recovery. You can restore your confidence without the fear of tripping by doing balance exercises.
Exercises for Balance Improvement
Simple at-home exercises restore proprioceptive abilities and regain balance.
Heel-to-Toe Stand
In the heel-to-toe stand exercise, stand while holding onto a counter, sturdy chair, or couch. Place the heel of your right foot directly in front of the big toe of your left foot.
Then, stand up straight and try to let go of whatever you hold onto. The goal is to hold the position for 20 seconds without using the counter, chair, or couch.
Switch sides and repeat the exercise. We recommend doing this exercise daily.
If your balance is impaired, the exercise may be challenging, and you will not likely balance for the full 20 seconds.
If you cannot balance for 20 seconds, put 2-3 inches of space between the front heel and back toe. If you still cannot let go of the counter, chair, or couch, hold onto the counter for stability and remain in this position for 20 seconds. Even balancing while using the counter helps realign your balance and proprioception with your brain.
Each day, concentrate on letting go for 1-2 seconds longer than the previous day. Always make sure to alternate the position of your feet after 20 seconds.
Side-Stepping Exercise
After mastering the heel-to-toe stand, add side-stepping.
First, hold onto a counter, the back of a couch, or even a wall. Then, stand up straight while holding on and step to the side with the right foot. Next, bring your left foot together with your right. Repeat these steps in the same direction two more times.
Then, repeat this on the opposite side. Step with the left foot and bring the right foot together and repeat three times.
The goal is to eventually complete this exercise three times without holding on. Some of our patients took weeks to master this exercise, so be patient with yourself.
Single-Leg Stand
When you master the first two balance exercises, add the single-leg stand.
First, place both hands on a countertop, wall, or sturdy chair. Then, stand up straight with your feet shoulder-width apart, your shoulders back, and your chest out.
Look straight ahead, then slightly shift your weight to your left leg. Lift your right leg off the floor by bending it at the knee. Hold this position for 10 seconds.
Be sure not to lock your left knee, and remember to breathe.
Then, place your right foot back on the floor and rest for ten seconds. Repeat this by raising your right foot off the floor and holding it for ten seconds. You’ll repeat one side three times, then switch legs. We also recommend this exercise daily.
Heel-Toe Walk
The last exercise to add is the heel-toe walk.
To safely do this exercise, hold onto a couch or countertop. It follows a similar premise to the heel-to-toe stand but involves walking.
Start by walking a straight line, placing one foot directly in front of the other foot with the heel touching the toe, like walking a tightrope.
Take three steps in one direction, then slowly turn around and take three steps in the opposite direction. The goal is to complete the heel-toe walk without holding onto anything.
After finishing the first few exercises, the last one can take weeks to complete, so do not rush yourself and always err on the side of safety. Holding on and avoiding a fall is more important than pushing yourself.
These exercises improve coordination, muscle strength, ankle stability, and proprioception. Balance is more than staying on your feet. It’s about staying in the game of life.
Commit to these exercises, take them step by step, and soon you will walk tall.
Struggling with Neuropathy?
Dr. Coppola and Dr. Monteiro’s dedication to combating neuropathy is deeply personal, stemming from Dr. Monteiro’s experience with her mother’s severe chemo-induced neuropathy. This personal journey fueled their commitment to develop a systematic, drug-free approach to reversing neuropathy.
They founded the San Antonio Neuropathy Center, where they’ve successfully treated over 18,000 patients over the past two decades. Their acclaimed book, “Defeat Neuropathy Now in Spite of Your Doctor,” along with their neuropathy product line, stands as a testament to their expertise and innovative solutions.
Recognized as leading neuropathy specialists in America, Dr. Coppola and Dr. Monteiro offer a beacon of hope for those diagnosed with this challenging condition. If you or a loved one is seeking relief from neuropathy, reach out to us at 844 400-0101 or email us through our contact page – Click here.
Your path to healing can start today.
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