Healthy Steps to Improve Balance

Walking and a sense of good balance may come easy for some but can be problematic for others. Our poor feet carry the entire weight of the body and there lies trouble. In Greek legend during the Trojan war, the invulnerable Achilles was know for his strength and agility in battle until he was struck down by an arrow as it penetrated his heel. The Achilles heel has become a phrase used today to point out a person's principle weakness. The Achilles heel or tendon is where the calf muscles of the lower leg terminate to meet the heel. This is a true point of weakness that can lead to instability in our step unless we keep it flexible. As we age, our body shrinks and our flexibility decreases. This is especially noticeable for some elderly folks, who often feel unstable when walking. Here's the good news - the body is dynamic and can adjust. Simple routine stretching can lengthen this tendon, increase flexibility and improve balance. People recovering from surgery or traumatic injury, which has left them feeling unstable on their feet may also benefit from these simple stretches.

Before doing these simple stretches always follow the 80% rule. Avoid stretching beyond 80% of your ability. This way you never hurt yourself and you continue to move forward making progress in your health.

To stretch the Achilles tendon - face a wall. Place both palms firmly on the wall - shoulders width apart. Step back with one foot flat on the floor to stretch the Achilles tendon. Stepping further back increase difficulty and stepping closer to the wall decreases difficulty. Hold the stretch for 30 seconds and then switch your stance to stretch the opposite side. Remember the 80% rule and keep breathing.

Besides stretching, here's another point to remember. If you shift your weight forward before your forward-stepping foot is on the ground there's a greater potential to fall especially if the ground is not even or stable. Often times, especially when we find ourselves in a hurry, the center of our weight is shifted forward before our forward-stepping foot is securely on the ground. This is literally called 'getting ahead of ourselves' or ahead of our feet. In Tai Chi and Chi Kung there is an exercise called Immortal Stepping. This slow-walking routine causes you to keep your weight on the back leg as you slowly extend the forward leg. This allows the forward heel to slowly touch and sense the ground before shifting your weight forward. This slow-moving exercise will keep your mental focus more centered, strengthen your legs and promote better balance in your step. Challenge yourself and see if you notice improvement after a few weeks of daily practice.

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Christopher Carlow, D. Ac.
April, 2008