Preventing Falls: How Balance and Strength Training Can Keep You Safe

In Australia, falls represent one of the leading causes of injury among older adults, but the good news is that many falls are preventable. At Gardner & Lowe Chiropractic, we're committed to helping our patients maintain their independence and mobility through evidence-based approaches to falls prevention.

Understanding Why Falls Happen

As we age, several factors contribute to an increased risk of falling:

• Age-related changes including reduced vision, slower reaction times, and decreased sensation in the lower limbs

• Muscle weakness and joint stiffness that affect stability and movement

• Medication side effects, particularly when taking multiple medications

• Balance and sensory problems that impact coordination

• Inactivity leading to decreased strength and flexibility

• Environmental hazards such as loose rugs, poor lighting, or uneven surfaces

Even temporary conditions like recovering from an illness, surgery, or a hospital stay can temporarily increase your fall risk.

The Critical Role of Balance in Preventing Falls

Physical balance—the ability to distribute weight to maintain stability while standing or moving—is fundamental to preventing falls. Our balance system is complex and relies on:

• Visual information from our eyes

• Vestibular function from our inner ears

• Proprioception (body awareness) from our joints and muscles

• Central processing in our brain and nervous system

When any of these systems is compromised, our fall risk increases significantly.

Research-Backed Approaches to Falls Prevention

Recent research published in the Journal of Manipulative and Physiological Therapeutics has demonstrated that chiropractic care can be an effective part of a falls prevention strategy. The study showed that chiropractic adjustments may help improve balance, proprioception, and movement control—all critical factors in preventing falls.

The researchers found that spinal manipulation can enhance how the brain receives and processes information from the joints and muscles, potentially improving reaction time and coordination in older adults.

The Power of Physical Activity in Falls Prevention

Regular physical activity is perhaps the most important intervention for reducing fall risk. Here's why it works:

• Improves balance and coordination

• Strengthens muscles that support joints and maintain posture

• Enhances flexibility for better range of motion

• Increases bone density to reduce fracture risk if falls do occur

• Boosts energy levels and mental alertness

Studies show that inactive people tend to have poorer balance, weaker muscles, and greater instability when walking—all significant fall risk factors.

Effective Strategies to Reduce Your Fall Risk

1. Stay Physically Active

• Aim for at least 30 minutes of moderate activity, 5 times per week

• Include both balance training and strength exercises

• Consider activities like tai chi, which has been proven to reduce fall risk by up to 45%

2. Make Your Home Safer

• Remove tripping hazards like loose rugs and clutter

• Ensure adequate lighting, especially on stairs and in bathrooms

• Install grab bars and handrails where needed

3. Get Regular Chiropractic Care

At Gardner & Lowe Chiropractic, our approach includes:

• Comprehensive assessment of balance, gait, and joint function

• Targeted adjustments to improve spinal mobility and nervous system function

• Personalised exercise recommendations to address your specific needs

• Collaborative care with other healthcare providers when appropriate

4. Mind Your Footwear

• Choose shoes with non-slip soles

• Ensure proper fit with adequate toe room

• Avoid high heels and backless styles

5. Address Health Conditions Proactively

• Manage chronic conditions that may affect balance

• Review medications with your doctor to minimize side effects

• Get regular vision and hearing checks

Building Strength at Any Age

It's never too late to start building strength. Research shows that even people in their 90s can significantly increase muscle mass and strength through appropriate training.

The benefits of increasing physical strength include:

• More efficient metabolism

• Improved mobility and range of motion

• Better bone health

• Enhanced cardiovascular function

• Greater independence in daily activities

How Gardner & Lowe Chiropractic Can Help

Our chiropractors are specially trained to assess fall risk factors and develop personalized prevention strategies. We can:

• Evaluate your balance, strength, and coordination

• Identify joint restrictions or alignment issues that may increase fall risk

• Provide adjustments to improve function of your spine and extremities

• Design a safe, effective exercise program specific to your needs

• Offer guidance on home modifications and lifestyle changes

Take Action Today

Falls don't have to be an inevitable part of aging. With the right approach, you can significantly reduce your risk and maintain your independence longer.

Contact Gardner & Lowe Chiropractic today to schedule a comprehensive falls risk assessment and take the first step toward safer, more confident movement.

References: Holt, K. R., Haavik, H., & Elley, C. R. (2012). The effects of manual therapy on balance and falls: A systematic review. Journal of Manipulative and Physiological Therapeutics, 35(3), 227-234.