Oops, you did it again! Lost balance in the train that is.( Part 2)
A study published in 2020 found that one-third of community-dwelling elderly aged above 65 years of age and 50% of those aged more than 80 will have at least one fall within a year. This is a very important issue to address as falls account for 40% of injury-related deaths in Singapore. Even those that survived the falls may experience post-traumatic stress and fear of falling which would limit their abilities to live their lives to the fullest, affecting quality of life. Often, there are many factors that affect balance that could very well be prevented and addressed if detected early. We do not have to wait until we suffer the first fall, but can nip them in the bud and address them early.
We will talk about 3 simple tests you can do yourself to access balance and some of its components. If you are a healthy adult without any prior orthopaedic surgeries or conditions, you may attempt these tests.
The Single Leg Stance
This is a standard test used by clinicians to assess balance and the risk of falls. It assesses static stability and motor control. In order to successfully complete this test, motor control at the core, hip, knee, and ankle is required.
Method:
Place both hands by the side of your body
Lift up one leg and aim to hold it for 10 secs
If the foot raised up touches the floor or if the upper limb is used to counterbalance, the time stops.
Repeat for the other leg
Failure to reach 10 seconds indicates a greater risk of falls
2. The Full Squat
This test assesses the range of motion of the hip, knee and ankles, core stability, and strength of lower limb muscles when returning to standing.
Method:
Stand with hip-width apart
Lower yourself from standing to the full squat ensuring that your heels are in contact with the ground throughout the squat
If your knuckles can touch the flour you have achieved a full range of motion
Return to standing without using your hands to support
Using your upper limb to assist or not reaching the full range of motion would constitute a fail
3. 30 seconds Sit to Stand
This test assesses the functional strength of the lower limbs. A higher score indicates a greater level of functional strength which would contribute to the prevention of falls.
Method:
Place a chair against the wall
Begin in the seated position, feet firmly planted on the ground at shoulder width apart with your arms crossed.
Set a timer at 30 seconds
When the timer starts, perform as many sit-to-stands as possible within the time.
1 repetition is counted when you stand fully from the seated position
The score will be the total number of sit-to-stands performed within 30 seconds
Adults above 60 years of age should aim for at least 14 repetitions.
Safety considerations
Even though these tests may be performed by yourself, please ensure that there is support nearby for the single-leg stance and the full squat. If you experience any pain or discomfort, please discontinue the test and seek medical advice if required. If you had any prior orthopaedic surgery, please seek advice from your doctor before performing any of these tests as you may be contraindicated to do so.
Anyone who does not pass all 3 tests would be at a higher risk of falls and should seek advice from a healthcare professional. Addressing these issues early would reduce the risk of falls and hence not only improve longevity but also improve quality of life and lastly, avoid embarrassing moments in the train.
