The Most Dangerous Everyday Movement For Over-50s

Will Harlow, the over-50s specialist physio, shows us the mistake to avoid if we want to stay out of hospital:

Here’s what’s going down

The risky movement: stepping down from a height becomes more hazardous after 50 because it combines leg strength, eccentric muscle control, and balance, any of which can go wrong.

Naturally, this can cause serious problems; a misjudged step can lead to a full fall rather than a simple stumble, increasing the risk of injuries such as hip fractures, wrist fractures, and head injuries. Indeed, in this video we hear the story of a woman in her early 70s who suffered all three after falling down just two (2) steps.

Three exercises that can help:

• Two up, one down: start with a sit-to-stand from a stable chair. At the top, shift your weight onto one leg and slowly lower yourself back onto the chair using that leg. If this is too difficult at first, you can raise the chair with securely stacked towels so you only have to lower yourself a small distance.
• Sideways step-down: stand sideways on a bottom step, using the handrail if needed. Put one foot on the step, push yourself up, then stick your butt out and bend your knee as you slowly lower your other foot towards the floor. Make the descent deliberate and controlled, taking three or four seconds.
• Heel taps: stand on a step facing forwards and slowly lower one foot until your heel touches the ground, then push yourself back up without transferring your full weight onto that foot. The supporting leg should be doing most of the work, while the handrail can be used for balance.

All three exercises specifically train your ability to control your body while lowering against gravity, which is the key physical demand of stepping down.

For more on all of this plus visual demonstrations, enjoy;

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Want to learn more?

You might also like:

Fall Special ← this is about how to not fall, and how to make it less likely you’ll be injured by a fall if you do

Take care!