The Under-$20 Tool That Physical Therapists Say Can Help Older Folks Stay On Their Feet
The experts consulted for this story do not endorse the products ahead unless otherwise noted.
A somewhat grim but illuminating study from the CDC earlier this year reported that more than one in four Americans over the age of 65 falls each year, and fewer than half report it to their doctor . A portion of this, according to experts in previous HuffPost coverage , can be attributed to loss of balance , which can happen naturally with age. I asked one expert about a versatile at-home tool that claims to target one key area for balance loss, and it's just $17.
Rommel Vesagas is a physical therapist at Prestige Health & Wellness who develops individualized treatment and exercise plans. According to him, a wobble board is a tool that may improve ankle strength and balance. (He did not endorse a specific brand or model of this type of tool.)
"As the board tilts, the muscles around your feet and ankles make small adjustments to keep you balanced," he said. "You are also practicing sensing where your feet are and responding when your balance shifts. When you use wobble boards like this consistently, it can help improve ankle control."
Keeping the ankles strong and responsive, Rommel said, can help people feel more confident doing those everyday things, help the older folks in your life maintain their independence, and prevent risky falls.
Made from birch plywood and a non-slip surface, the highly rated wobble board that we're recommending here has two separately tilting components placed atop two beams.
"You can maintain your balance by holding onto the countertop and by keeping your second foot planted while you roll and shift your weight around on the wobble board," Rommel suggests. "Once you're comfortable with that, practice small movements forward and backward, then side to side. You can gradually use less support as your control improves."
Rommel said he would use a wobble board mainly for balance and stability, but it can be paired with calf raises or other targeted foot and ankle exercises to work on strength as well. According to him, the exercise should be challenging enough to practice balance while still allowing you to stay in control.
"I can't believe how quickly this worked to help me balance and gain strength in my feet and legs," one Amazon customer wrote in a review . " I have really high arches, plantar fasciitis, and fibromyalgia, along with other foot issues, mostly pain-related. I noticed a change in my balance on the first day I used it!"
By keeping the wobble board aligned, you can develop key muscles in the feet and ankles. Amazon
The wobble board claims to be effective not just for building critical strength, but it can also be useful for injury recovery and managing pain symptoms associated with tendonitis and plantar fasciitis, though Rommel said he wouldn't recommend it as the main treatment for these conditions.
According to one Amazon reviewer who claimed that an old ankle injury caused misalignment and pain for years found long-sought relief in this compact wobble board.
"I was at wit's end with physical therapy, etc., not working. Someone suggested this product, and with a gentle and gradual program of the various exercises, my ankle is back in alignment, and the hip pain has basically disappeared," they wrote.
Rommel said that foot and ankle strength is just one part of the bigger balance picture. Strength through the hips, legs, and trunk matters, as do vision, sensation, and the ability to react when you become unsteady.
"Exercise devices like these are amazing, in addition to care with a provider guiding what's appropriate for your condition and adjusting the plan as you progress," he said.
Additionally, if you're having trouble walking, repeatedly injuring an ankle, or noticing weakness or a change in balance, get a medical evaluation before starting the use of this wobble board.
Promising Amazon reviews:
" Worked miracles! An old ankle injury had it out of alignment, which caused great pain in my hip for many years. I was at wit's end with physical therapy, etc. not working. Someone suggested this product, and with a gentle and gradual program of the various exercises my ankle is back in alignment and the hip pain has basically disappeared . It is well constructed, simple to use, fairly priced and it works. What's not to like?" — Five Pointer
" I cant believe how quickly this worked to help me balance and gain strength in my feet and legs! I definitely over did it when i got it. I spent about 12 to 15 minutes trying a couple suggested uses and the next 2 days my legs were kinda wrecked in the muscles that dont get as much attention otherwise. I highly recommend this product and a little can go a long way so don't over use it to begin with. A couple minutes a day with even one of the suggested exercises is a great place to start. I have really high arches, plantar fasciitis, and fibromyalgia, along with other foot isues mostly pain related. I also struggle with my joints and tendons on a regular basis. I noticed a change in my balance on the first day i used it! " — HumanladyxD
" Finally! I've found relief for my Achilles tendinitis. I use this everyday for about a minute on each foot, leaning side to side with the heel part (back-side). Placed two of the movable pieces on the front-side for stability and the third movable piece on the back side. See pics. 5 stars, highly recommend if you're suffering from Achilles tendinitis." — lfod
"Recently broke a toe and in the process of healing, feel like I need to strengthen my ankle and overall balance. While not easy to master, I can certainly tell it is going to be effective with daily use. Great for anyone wanting to strengthen ankles and balance, especially as we age. Statistics show falls (aged population) as one of the leading causes of shortened lifespan ." — KS
"I have weak ankles and supination (high arches), which often causes outer foot pain and instability. I bought this to strengthen the small stabilizing muscles around my ankles, and after using it consistently for a couple of months, I can definitely feel a difference .
It looks simple, but it activates muscles I didn't even realize were weak. I mainly use it while standing and doing slow, controlled balance shifts or single-leg exercises. The curved shape forces you to engage the entire foot and ankle complex, and it's been amazing for improving proprioception and joint control.
If you deal with rolled ankles or outer foot pain, this is a solid tool to add to your rehab or daily routine. Doesn't take up space and feels durable." — greennoise
If you want to shop for more helpful tools for seniors to maintain strength and independence, take a look at the collection below:
Amazon
A versatile balance disc that can be used sitting or standing
Experts previously said that balance discs can be a safe and easy tool to use to support core-strengthening efforts, so we selected this inflatable balance cushion by ProsourceFit, which is one of the most-rated on Amazon. You can adjust the firmness to perform a variety of core-focused exercises, either sitting, standing, or lying down, and the textured surface keeps things secure. It can even be used to maintain a more aligned posture while you're sitting in your desk chair.
Amazon
A foldable rebounder trampoline with handle
According to experts who previously spoke with HuffPost, rebounders, such as this one, are an easy way to engage with the pelvic floor, abdominal wall, and spine through rhythmic reactions. This foldable rebounder trampoline has over 12,500+ ratings on Amazon and promises a safe jumping system composed of 32 closed springs and a powerful elastic surface. Available in 40- and 48-inch circumferences, this rebounder has a foldable base and a foldable handlebar that adjusts to four different heights.
Rebounders may not be suitable for all ages or abilities, so speak to your healthcare provider before using.
Amazon
An adjustable core-stretching tool
With all that core strengthening that's inevitably happening, you'll want to reduce muscle soreness and possibly improve range of motion with a good stretch. Given that the core isn't the easiest part of the body to stretch without assistance, this helpful tool can serve as an indispensable aid for stretching and easing pain throughout the entire back, groin, hip, stomach, and more. Made by ProStretch, a brand offering at-home recovery tools that allow users to replicate exercises they might perform at a physical therapist's office, this stretching tool can be used in a variety of positions and is easily adjustable to accommodate different heights. There's also an easy-to-follow user guide in case you need help creating a stretching routine.
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