Staying Safe On Stairs
Dec 03, 2023
As most of you know I'm passionate about fall prevention and my Pilates sessions all include balance training. Any type of fall can cause injury but falls on stairs are particularly dangerous, and sadly can be fatal. Over the years most of the falls my cleints have had involve stairs. Just recently, I had 2 clients who fell on stairs, in unrelated incidents, but due to their ongoing balance training were able to save themselves so they sustained only very minor injuries. As we age it becomes even more important than ever to have the confidence and physical strength required to stay safe when using stairs, and by taking some simple measures you can greatly decrease your risk of falling.
Choose the Stairs
Using stairs instead of taking a lift or escalator can contribute to your overall well-being. It's a weight bearing exercise that improves bone health as well as a good form of cardiovascular exercise which enhances heart health. It also helps to strengthen the core muscles and leg muscles. Negotiating stairs requires balance and coordination so regular stair climbing is an easy and accessible way to constantly improve these lifesaving skills on a daily basis.
At 82 years old, my mum, Pam, credits using the 13 front and 13 back stairs in our house multiple times each day for the past 50 years as contributing to her overall strength and fitness. She also practices Pilates but she was using the stairs for 30 years before she started Pilates. It's these simple and seemingly small additions that add up over time and produce amazing results. Yesterday, while in a shopping centre with a very steep escalator and adjoining stairs, I paused for 5 minutes to take note of how many people would choose the stairs over the escalotor. It was a suprisingly low number. In these 5 minutes, other than me, a young man that I would estimate was in his early twenties was the only other person to choose the stairs . Meanwhile, the escalator was packed . Where possible and appropriate, always choose the stairs and your body will thank you for it.
Ensure Your Stairs Are Safe
We've all experienced staircases with serious safety issues. Poor lighting, no handrails, slippery surfaces, and uneven step height, are all potential hazards that can cause injury. We don't have any control over steps we encounter outside our homes but when it comes to our own stairs we do. If you have stairs that you know are a risk, make the necessary changes to ensure they are safe. In addition to what I've already mentioned above, make sure there are no trip hazards such as loose edges on fraying carpet or damage to the edge of a wooden step that could go unnoticed. Marking the edge of each step with reflective tape can ensure you don't mistep over the edge. Assess your own situation and if you can see room for improvement make the necessary changes to prevent potential injury to yourself or a loved one.
Stay Mentally Present
In both cases my clients who recently fell down stairs were distracted. The first one attended a church service as a guest at a church she had never been to before. She was unfamiliar with the stairs and was chatting as she descended and was looking toward the person she was talking to and lost her footing. She put out her hand to save herself and had a minor knee and wrist injury.
The second client was almost at the bottom of the stairs in her home when her dog who was behind a glass door was jumping up and down barking to get through the door, excited to see her. In her rush to open the door she missed the bottom 2 steps and fell. Again, she suffered only bruising and sone temporary knee pain thanks to her Pilates training. Both of these clients have excellent balance and proprioception. They could, however, have been seriously injured when they fell but weren't thanks to their Pilates training, because to a large degree, they saved themselves and minimsed the impact. Staying mentally present when you are going up and down stairs is essential to prevent falls. If you are in a new environment and the stairs look unsafe to you and you have the option of talking a life or escalators, don't hesitate to do it. It's not worth risking injury if you can see the stairs are a hazard. So, as much as possible stay mentally present about which stairs are safe for you and then avoid distraction and concentrate on the movements when you are actually using the stairs to prevent injury.
Step Up with Pilates
My online and virtual Pilates sessions are ideal to prepare you for staying safe on stairs as you age . A couple of years ago, one of my lovely clients requested I make a video for my on demand library to help strengthen her muscles for stair-climbing as felt she was losing her ability to do this as effectively as she used too. I'm so pleased she did as the result was a video entitled Step Up! which involves practising stepping up and down on a step with some additional balance and proprioception challenges to increase confidence and control. Most importantly, I also tell you which muscles to focus on activating as you carry out the stepping which has a dual purpose. Firstly it helps to reinforce the mental connection between your brain and the correct muscles to use when stepping. Secondly, being aware of using the correct muscles also helps to keep you stay mentally present and focused on what you are doing so you are less likely to lose your footing and fall. If you would like to access Step Up! it is located in the course Exercises For All Levels on my website and you can take the free 10 day trial and start straight away. I also incorporate stepping exercises into my 1 on 1 virtual sessions for those clients who want indivudual guidance.
With some forward planning and practice it's possible to ensure you stay safe on stairs now and as you age. If you want to begin Pilates training and fall prevention email me at [email protected] to get started. Alternatively, you can book an Initial Assessment with me here or take the free 10 day trial of JS Mind Body Pilates, my online studio and start straight away. It would be my pleasure to assist you on your Pilates journey to staying strong and confident as you age!
If you are ready to take control of your own health and fitness then download your free copy of my detailed guide.
Learn more about what sort of people benefit from Pilates and how it can help you too. I separate the myths from the facts and share actual case studies of my clients who have achieved life-changing results from my unique Pilates program.
