This Walking Mistake Leads to FALLS in Ages 65+
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- čas přidán 1. 08. 2024
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In this episode, Farnham's leading over-50's physiotherapist, Will Harlow, reveals one major walking mistake that commonly leads to falls in people over the age of 65.
If you're suffering from nagging knee pain that hurts in the morning and stops you from walking as far as you'd like, you can take our free knee pain guide - which will give you 5 expert tips to put a stop to knee pain at home - by visiting here: ht-physio.co.uk/knee-pain-gui...
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If you're over-50 with a painful problem in the Farnham, Surrey area, you can learn more about how Will Harlow and HT Physio can help you overcome a painful problem here: ht-physio.co.uk/
*Any information in this video should not be used as a substitute for individual medical advice. Please seek advice from your local healthcare professional before taking action on the information in this video.* Full policy here: ht-physio.co.uk/injury-discla...
I turned 70 last Christmas.
As one who use to keep very fit I had let things slide badly since my 60th. Big mistake.
I really noticed that I was becoming weaker and less mobile
Two months ago I joined a gym. I go three times a week ( even when I don’t want to ) and have a trainer once a week.
I can already feel improvements and am waiting for that mythical muscle memory to return .. haha. Wish me luck !
I used to trip and break. When I took a yoga class at the gym, I found out my balance wasn’t good at all. ( good now). A fact I had never noticed.
EAT MORE MEAT. We metabolize protein less efficiently and lose muscle mass. Cut the carbs, eat the meat
Very nicely explained by you
I am 75+ in normal health, keep moving,like 1billion Indians vegetarian too
I now wish to take 5,000 years old Great Indian art of Yoga.Sage Patanjali recommended Yoga in those ancient time
Best wishes! I used to be very fit...I let things slide, about 1/2 through the Covid era. I'm FINALLY starting up again, gently.
@@lindac6919 during Covid ( like everyone else ) I started to bake. Cakes , bread, bagels … so I put on a stone (14 lbs) in weight. 😫It’s got to go. My clothes hate me. lol
I'm 71 and a retired mechanical designer. Your grasp of the mechanics involved is spot-on, and your explanations are clear, concise, and enlightening. 👍👍
About 40 years ago, I read a slogan "When old age starts catching up, walk a little faster"...I remind myself each time I walk.
This is a fantastic adage! Thx
Great slogan!
Great advice. I’ll remember that..
Sure it would be ideal to walk faster but not when the sidewalks and streets got due to weather sneaky cracks n holes that r dangerous. I walk with a cane as have to. I look dwn n tread carefully. I have seen people fall n trip on terrible sidewalk conditions
I’m thinking of starting to walk around the high school running track. At least it smooth, unlike the sidewalks.
Thank you. Recuperating from back surgery and these exercises are part of my therapy. Turned 80 in April. Keep up your great work!
Happy (belated) birthday! I'm wishing you all the best in your back surgery recovery :)
Shuffling when you're walking is one of the biggest mistakes. You need to pick your feet up when you take steps, especially wearing tennis shoes.
Or joggers. Need to lift my feet up a little more. 😊
Thank you Will . I love your videos. You don't waist time with a lot of blah blah, you are concise and right to the point.
Thank you so much for your comment, I'm so pleased to hear you've enjoyed my videos :)
He doesn't waste time!We appreciate him as well! THANKS Will! Passing U on today to family in need!
I asked the Dr what is the most important thing I can do, to keep in good health throughout my senior life. He said: "DON'T FALL."
When hips, back, legs, and foot hurt with every step, it's more than difficult to walk fast.
Go zero carb....I am 65 and did this past three yrs. I now have zero pain , zero arthritis, zero inflammation. Last year felt so great started working out 4x a week
Glute Max exercises have quickly relieved the worst lower back pain ever; debilitating so extreme until I learned.
@@ByDesign333
Thanks for the tip.❤
Please, please, please do a video about foot drop. No one is taking this subject on yet many seniors have it and many don't have AFOs to wear. It's dangerous, affects balance, there's tripping over something as little as a pebble or the edge of a rug or a threshold. There *must* be some of your clients who have foot drop. Please make a video (or a few!) about foot drop and the resulting loss of dorsiflexion and the atrophy that results. They also rarely have calf strength. Tight Achilles, curled toes catching, can't wear heavy shoes, even socks slide off the foot.
Seconded 👍🏼
@@ellie698 Thank you! I hope he sees this and eventually covers it. There's almost no true info out there. I've found many people attempt to cover it, but they don't really seem to _actually_ get it, or _thoroughly_ get it, -- not intrinsically. It's more like they read a book about it, but don't really comprehend the complexities, all the way up the kinetic chain.
He does say that the one thing you must try to not lose is the ability to flex your ankle, so that your toes go toward your knees. Not in those words, necessarily, and I don't think he mentioned _foot drop_ as the issue, but he emphasized that move. I remember "foot drop" from back when I was young, and I was hoping to become a nurse. I felt so strongly about it, I subscribed to the _American Jourrnal of Nursing_ for two or three years. Foot drop is a big concern of conscientious nurses. They are all too familiar with it, and there were lots of instructions and tips to help keep it from developing.
@@lindajohnson4204 Pulling your toes up towards your knee is called "dorsiflexion." When one has the condition of "foot drop," they have nerve damage which totally prevents dorsiflexion. The foot actually drops in a plantar flexion position. It's droopy and there is zero ankle strength or mobility or control. It's a permanent condition and it leads to many further disabilities, difficulty walking, ambulating in ways that cause spine damage (or could even be caused DUE to spinal injury). It can also happen due to pressure on the peroneal nerve directly. The point is, the damage is done and there is an inability to move the foot from mid-shin down. No ankle mobility, no strength, and a constant tripping risk.
As a Licensed Neuro-Muscular Therapist, in active practice for 45 years, may I add my comment? The deep calf muscles, responsible for foot/ankle/toe movement, are bladder related. Keeping one’s water consumption up is critical. Drinking 3-4 oz of good filtered water every 15 minutes of each waking day will help to strengthen all your muscles. In about 2 months, you should notice a difference ! 😊
And keep your shoulders back, head and chin up to prevent hunching and straining the low back. 😊
Great tip. I do this & it helps me to walk a straight line.
One way or another, you have to balance every step.. When I'm feeling pretty strong, sure, faster is better than slower, and the forward momentum is past of the balance. But there are times I'm going to tumble if I try to go faster than I can balance, so I walk slower, and try to keep my balance from step to step. If I didn't, I would go head over heels, or maybe that should be heels over head. It's not just an ignorant notion,; I am doing what I need to at the moment.
Have you thought about using a rolling walker only for walking exercise. I also was told to walk with intention. In other words, I need to really pay attention to keeping good posture. That’s why I say using the walker for exercise. I think there’s a way to adjust the wheels so it doesn’t get away from you. I’m no pro, I’m only making suggestions of what helped me.
As a side note, my mom's gerontologist said that when seniors start falling, often their vit D is low. Keep a check on those values folks! Thanks for the video!
Best still, get out in the sunshine every day with as much skin exposed as possible (decency permitting hahaha)
Great tip!
Definitely get your vit D checked. Physio requested that for me and I was shocked at my result. Now on a large dose for 6 months.
@@annettecollis7569
I've had mine checked several times. Getting outside in the sun does more than just making vitamin D I'm sure.🙏🏻
Thanks!
Noticed at the gym that those who started to wobble needed knee or hip replacement. Exercising is better before things progress.
They may wobble from arthritis….
I'm 8 weeks post hip replacement and feel quite anxious when walking in case i fall, your tips are brilliant to help with that. Many thanks.
I'm wishing you all the best in your rehabilitation - I hope my tips can support you in your recovery journey :)
Just did this. Probably going too high at first then watched you carefully and managed 15. Phew! More hopefully tomorrow. Thanks Will. xx
Don't forget always bend slightly at the knees when walking. Sound obvious, but amazing how often we forget to do that. Locking the knees while walking is the #1 cause of falls in my experience.
Very true. That mistake cost me 3 falls in a year, very badly, but nothing breaks luckily. Bruises last over a year and pain from injury more than 6 months. Am ok after all, healing completely now but was scary that I can never exercise again. Learn a lesson to be more careful and using a flashlight at night
Thank you inspirational and achievable for all the issues I have with mobility as an disabled 74 year old 🎉
I'm sorry to hear you're struggling with mobility issues - I hope my tips can offer some support!
Thank you for all your videos. 70+ here and find them helpful for keeping me active. PS enjoying 3 tip Friday!
So great to hear you've found my videos and mail outs helpful - sending best wishes your way :)
Yes, I have fallen and still don't quite know what happened, but I've come a long way since then ( April 2023). Thanks to your CZcams presentations. I would singularly attribute my tremendous progress to you. Thank you for your invaluable advice and tips.
Your videos are SO informative and useful 👍🏼
Thank you so much!
I live upstairs in a retirement village and observe many of the "Oldies" walking with a side-to-side waddle. Perhaps Will, you can address that issue for us, please.
Usually its hip problems. I have knee arthritis but didn't start "waddling" till I had hip arthritis.
Apparently it’s a sign of dementia.
Will, your advice and activities are always spot-on! You give this over 50 cancer survivor hope that I can have a productive life in my later years, and not feel like I’m held together with dried up elastic bands😊
I’m almost 76 years, I walked very most of time. On the time when I walked slowly it’s because I’m tired. Thanks again for giving me some advice on my daily routine, for a better aging experience.
Can i do thes exercises wearing knee compression socks?
Hope is the most important thing - and then consistency! I'm wishing you all the very best 😃
Thank you
Faye seunarine
I
Walk
Most
Of
Tthe
Time
To
Do
My
Shopping
Have you been watching me waddle along slowly? I'm 72 and have had a few falls. Will definitely be trying these exercises!! Thanks so much!!!
I'm glad my video came at the right time! I hope the exercises prove helpful :)
@@HT-Physio Thank you so much!!
@@HT-Physio
@@bettyjohnson2964y😅
Me too. I'm seventy two and my hip has become arthritic and the waddle showed up.. I try everything to stop waddling, but it's hard when the body knows the hip is hurt. Still, I've found that determined steps with arms swinging and picking up each foot in almost a march helps..Unfortunately, I must walk with total consciousness, so that I don't fall, but I'm hoping it becomes more natural. Plus, I try to walk everyday. Getting old sucks!
I always walk fast, so was my father, guess I took after him, however, I found out by walking fast, when I did trip over, the force was so great that when I hit the ground, my whole body shoot forward so fast that I couldn’t use my hands to land on the ground first, resulting my face hitting the pavement first. I bruised my lips, my glasses twisted , my left knee was grazed and my right elbow was injured. I now walk slow, even in my house, I trip over in the kitchen floor the other day, my injuries were minimum. Now I walk less fast , still being careful!
I fall from stubbing my foot on an irregularity in the sidewalk!
He has another video on strengthening the muscle on the front of the lower leg to prevent falls
My husband does that ALL the time, it's from not picking up your foot high enough. Will has some great exercises for the tibialis anterior muscle in the shin area for this problem.
I hear you. The 1st irregularity trip caused me a shattered right knee, tibia and fibula. Shattered like matchsticks, EXCEPT, for some odd reason, my kneecap, which remained intact. I live in a small city, with a high percentage of seniors, and our orthos do a LOT of hip and knee replacements.
They took one look at my x-rays and said "Nope. Not us!" & put a call out to our capital city for a trauma surgeon. I spent almost 24 hours in the Emergency Department, waiting for a call that 1 of the hospitals had a bed available. Then transferred by ambulance, where I spent another 15 hours before surgery. 400 internal stitches, and 50 staples later... That was 8 years ago.
Last year, I had a fall inside my bank. I fractured the right kneecap that didn't get broken in my 1st fall. I ended up having to wear a soft cast, and spent 6 weeks in bed, with my leg stretched out straight in front of me. Only supposed to get up to use the washroom, and go to hospital for progress checks. Because I have spinal issues, I can't lie on my back, which necessitated having to sleep sitting up. I started using my walker, even in my apartment, for stability, and to be frank, I'm terrified to walk without it, and when I do, for very short trips inside the apartment, I walk like an old crone, hunched over, as that was how I always ended up, when sleeping upright.
But - I'm on this side of the dirt, so...👍
A family member walks by shuffling her feet. She won't pick up her feet at all. She seems to think she's saving energy. I don't agree and I think it would be harder
Thank you for this. You are excellent at speaking cadence and valuable info. Particularly valuable, Dr. Harlow, is showing us visually the painful mistakes I make doing simple pt requested exercises. I give up easily. I don't fear good muscle burn, I fear age related joint damage. You are the absolute Best of all my video exercise people. Keeping you and deleting most others. So happy for your videos. 🙏👏
It's incredibly important to perform exercises correctly to avoid injury. This will make sure you benefit from the efforts you're making! I'm pleased my videos have been able to offer some useful information to keep you safe :)
Very helpful. Thank you. I always worry I’m not doing exercises correctly, but your easy to understand demos definitely make me feel more comfortable in tackling them. 👍
Absolutely, it's so important to make sure you're performing exercises properly to avoid injury - I'm pleased my videos have offered some helpful information to keep you safe!
Thanks 🙏. I am 76 years old and find your information very useful.
So pleased to hear you found it useful :)
Does Wearing bifocal glasses make walking dangerous , especially while on stairs ? Does progressive glasses make walk and climbing stairs safer ?
I got progressives this year and I’m always off balance especially with stairs. Messes with my depth perception
I have had progressive bifocals for several years. I am very careful going down stairs. Glancing down can throw off depth perception. I am careful where I am looking as I go down the stairs.
Any glasses that have the reading prescription in the bottom of the lenses will make walking down stairs more difficult. The trick is to bend your head down and look out at an angle to the floor. This way, you are looking through the top of the glasses (distance Rx). Do not look at your feet! Also, hold on to the railing to steady yourself.
I always joke with our patients (I'm an optician) that they'll never see their feet again!😊
The bike analogy is the first thing I thought of.
Great minds think alike!
That's exactly what I have Waddle Gait , walk side to side . And I believe my hip is the cause of it.
Me too, I started waddling when my hip arthritis kicked in not when I had knee arthritis
@@carolinejohn4537 Thank you for responding .
Did you end up having hip surgery ? I am in the process of figure out , what exactly I have, it's either ..Gluteus medius tendinopathy /tear or L5 radiculopathy OR my knees are doing it because they need to be replaced. But MY GUT tells me it's a Tear . I already had XRAY , if that doesn't show up on the Xray, I am going to try and get an MRI , that should show up. I remember my Orthopedic mentioned a year ago , one day I'll need a Hip Surgery , but he didn't go in detail about it .
Thank you!! This will help me.
Have been following along with your exercises and look forward to new ones each week. Thank you 🤗
So pleased to hear you've found the exercises helpful - thank you for watching!
This is a very good video. Thank you for the information! I will practice that.
This obviously may not work for everyone, but I also have something to share that helped me. I'm 74 and walk a lot. I fell on my walk a couple of years ago - was fine but face planted with gravel in my face which already had poison ivy I was nursing so it wasn't fun but I was okay. Anyway, upon reflection I realized my sneaker-soled "walking" shoe actually got stuck for a split second when I put my foot down at just the wrong time on a crack and because my reaction time is a bit slower than when I was younger, I hadn't been able to recover my balance quick enough. Then I remembered a Nat Geo article years ago by a podiatrist who went to a rural mountainous area of Mexico where his family was from and where people went barefoot. He fully expected them to have a lot of foot problems and wanted to help. Turmed out they had way fewer problems with their feet than we do. SO since then I wear very flat thin-soled shoes where my feet nerves can feel the road and every nook and cranny. Made a HUGE difference! We also go along the rocky coast of New England where we used to run around as kids. We had been reduced to sitting diwn to move further down safely UNTIL we started doing it in bare feet. MUCH better balance etc. Just thought I'd share all that.
I watch his shows daily and I bought his book and also signed up weekly email
Thank you so much for supporting my work - I hope you've found it helpful 😃
@@HT-Physioyes, it's a very helpful book and I recommend it to others too. But I have one question: I am 62 years old, with a grade 2 knee issue (as per my orthopedic), so is it OK for me to walk 7,000 steps daily? Is brisk walking OK for me? This is because you recommended brisk walking over slow walking
Thank you for all your information 😊
Very happy to share!
Thanks for very good tips
I’m 73 and used to be in great physical shape. Worked 35 years in the ED then I hit my 50’s and WOW…. Neck surgery lower back surgery. Knees started. Atrial fibrillation started TIA high blood pressure and on meds !!! Unfortunately or fortunately my mind was still feeling like the good old days. But my body not so much
I’m going to try all these. I get one of my knees done next month. Thanks for your videos 🙏🏻
Opposite for me, walking fast I’ve faceplanted more than once. I’m a klutz and have bilateral Ménière’s disease. So, I take it a bit slower than I’d like.
Agree!
Agreed. Whenever I fall because of Menieres it's always backwards.
We'll give it a try. Sounds very important.
I hope it proves beneficial for you :)
Will, just found your video and I’ve subscribed. I’ve fallen twice, hard falls and I’m not sure. both required surgeries. I am anxious and fearful of walking fast and being alone. I feel your videos will help me. I read all the comments as well. it seems many of us are going through this. thank you!
Hey! I just found your channel and enjoyed the video!! I have subscribed and will be ordering your book! Thanks for the time and effort!!
It's my pleasure to help. Thank you for subscribing! I hope you find my book packed with valuable information 😃
Thank you for the walking info.
Excellent advice and relevant exercises that can be implemented effectively.
Great to hear you found my suggestions practical!
Thanks for your lucid explanation.
Thank you ! Your tips are really helpful
Very happy to help!
Another very helpful tip thanks 😊
Happy to share!
Good video...
Really your specialisation in profession is really appreciable.... Keep it up Mr. Will
Thank you so much. I am including those exercises in my daily life. I turned octogenarian last May so this helps a lot.
Dankeschoen. I subed...you are so nice and helpful❣
I have a question about planks and you are the only one I trust for it:
What is the correct way of planks? Do you have a video?
There are too many variations of “correct” planks but I don’t know which one is safe and truly correct.
Thank you in advance!
Great information for seniors. I’m 66 and do these to strengthen my glutes. Amazingly Great❤❤❤
That's great to hear - keep up the great work :)
Very useful tips, thank you Dr.
Very happy to help!
Thank you sir for the fitness tips. God bless you!!!
That was excellent! Very clearly explained. I have subscribed. Many thanks! 👍
Thank you for subscribing!
I walk daily and do other exercises 3 times a week. Your videos help me do them correctly. Thank you,
Great work! So pleased to hear my videos help to keep you active :)
THANK. YOU! I WILL. DO. IT.
Interesting tip. THANKS!
Happy to help :)
That explains it! Normally I walk quite quickly, but whenever I am in our small kitchen with someone else I suddenly get tippy...now I know why. also learned why doing that last excessive always kills my back..over extention. Thanks!
I'm pleased my video was able to shed light on what you've been experiencing!
Thank you so much Will. Your exercises have improved my walking so much. Aussie Bob
That's so great to hear, I'm so pleased! Wishing you all the best Bob :)
Enjoyed the tips. My walk has slowed due to knee injuries.
New subscriber! I still remember that video you did for lifting your leg and helping me keep from tripping over my feet. Because I did before that.
Thank you. Very very helpful. I will pass these tips to my friends. 👍
Thank you for sharing my work - I hope your friends find it useful!
I’m recovering from spinal and cataract surgeries. This is a good tip for me though my mismatched vision makes balance and depth perception tricky.
You’ve helped me so much ! Thank you ❤
That's so great to hear - it's my pleasure to help!
Great advice
This is such an awesome video never thought walking slowly could cause you to fall. Thank you Dr. Harlow❤Got to get rock shake. Love your 3tip Friday always helpful and it’s free😅
So pleased to hear you enjoyed my video and that you've found my mail outs helpful!
Used to wonder why old people walked with their legs splaided out. Now I know, it's not because muscles start to weaken, they weaken because of a slight case of vertigo. Even when seated, turn your head and you can't tell up from down. That's why it takes so much care and effort to get around safely. Never heard much about this, but understand after late 60's, it's fairly common
Just the exercises I need to get my walking pace back 6 months after a knee surgery, thank you very much
I hope they prove helpful for your recovery journey!
Reliably excellent!
Thank you so much!
Thank you
You're welcome!
Many thanks. This is so helpful and I am sure transformative if we do as you say sincerely. God bless
Very happy to be of help!
I wonder if there’s a substitute for the power bridge.
I can’t bend my knees and the one shown here would put too much stress on the knee joint.
so true ! this has been my experience !!
Gluten & calf muscle groups are very important to me as a diabetic.TFS !!
You been reading my mail! I was going to ask you for walking tips
Also, do you have any tips for cycling and or swimming please??
As usual - many thanks
iain
Thank you ❤
You're welcome!
I find cider make me unsteady so I need to do calve raises at the bar
Love your videos because they work! For this one, how many times per week do you recommend doing this?
Sadly, Bad knees , bad hips, spinal stenosis. I have to walk slowly.
Makes sense ❤
What is a good and gentle exercise for knee problems?
Thank you Dear mostly I fall in home, this exercise is good for me. 🎉
I hope it helps to prevent any further falls for you!
Me and my sibling try to get our mother to do her exercises and she'll tell us "I'm 91 years old, I'm not doing that." She does use a rollator to get around.
I'm having the same problem with my mom-in-law. She keeps falling and she's lost her confidence. The PT gave her exercises to do but she doesn't do them! It makes me crazy!
I am 72 and just had my first fall and it was a bad one .I was playing tennis and went back for a high ball went down on my tailbone it’s been a week and still hurts ,can’t wait to get back on the court!!!
Heel down first when walking….don’t shuffle feet forwards.
Hi Will. Your advice is always what we "oldies" need. Thank you.
However, I simply cannot find your contact details so that I can send you mine as I really would appreciate your Newsletter each week.😮
A very useful set of exercises. I unfortunately cannot do heel raises, except if I raise my body with my arms supporting me. I have no explanation for this problem - apart from having had a lumbar laminectomy on L4,L5. The other two look great. Thanks again Will.
Very true I have tried🎉
Hi Will, great tips for walking - but what must I squeeze when doing heel raises?
When hiking stream crossings, faster definitely feels safer.
I am 91,the things that affect my walking are back pain and wearing an indwelling catheter used for retention,do exercises at home and practice standing on one leg
You’re great and I really love your videos. Thank you so much for your help and your time; you really motivate me to want to do these exercises so I can help myself and they’re spot on with what I need. Your delivery and seeing you show us what to do makes for easy understanding. I am most grateful to you. Thank you 😘
Thank you so much for your kind comment - it's so great to hear my work has been so helpful and motivating! Keep up the great efforts you're making and I'm sending best wishes your way 😃
Thank you. So lovely to have your words of encouragement. I so need this right now and you, young man have a bright future ahead and I hope you go far! Best wishes 😘
Also, I have found that the times I have almost tripped and fallen have been when I kept walking while I was looking around at something else like some birds, the sky, or a tree (which I like to do). I try to remember to stop first while doing so. It's best to look down at the path in front of you as much as possible too so you don't miss an uneven sidewalk or an unexpected obstacle. You might even misstep or not pick your foot up adequately. It also helps to relax your body and not hold yourself too stiffly.
Calcium and vitamin D 3 a must
Before got mestinon for myasthenia gravis lifting foot to correct for toe drop was made easier by solid walking shoes. Using cane for balance increased speed and stability. On strong days walk backwards with shopping cart, don't go far and then use the mobility cart as over use of a specific muscle group leads to sudden muscle failure.
Dear doctor, my ankle sprained when I run fast and my foot hurt for two weeks, but when I walk slowly, my ankle does not sprain. I exercise every day to make my legs strong. Please tell me what to do so that my ankle does not sprain.
I used to have this if I got uneven ground, I'd read once that when walking put weight on the inside of your ankle and on the outside to help strengthen, it's easy and one only needs remembering, if you're spraining you're pushing it, don't and don't you hate that warm feeling which follows? I thought I'd over extended my ankle, tendon easily injured but I've slowed down and haven't twisted in yrs., I'm still very active but no need to be a hero, they're the ones who die at half marathons in their 50's with everyone saying but they were so fit! 😢
Have you tried specific ankle exercises and an ankle support, my husband uses one for his one weak ankle and gives him more confidence when walking for sure. Good luck.
I have a rolling ankle and have been a fall risk since my 20’s…..I go down like a sack of potato’s ….ive never had broken bones but just bruising of my ego….😊
And yes I fall even when wearing support around my ankle
Bad ankles won't allow calf raises,bad back cant lay flat much. Will try