Fear of Falling

Winter has only just begun and already I’ve heard about several incidents of injuries from falls, at least one of them serious.  Of course, anyone can fall at any time of the year, but it seems like winter is a particularly dangerous time when ice and snow accumulate all around us. Some falls result from what we call “black ice”.  This is that devilish condition when a thin layer of ice on asphalt is invisible to the eye.  When encountered it can cause supports like feet, bicycle tires or even autos to slide perilously.  Another insidious form of hidden ice occurs frequently in my area where daytime sunshine causes standing snow to melt and then refreeze when the sun goes down and temperatures fall.  This condition can be particularly precarious when another layer of snow falls on top obscuring the ice layer below so you don’t know where it is until you step on it.

Although older adults seem more prone to falls, and many studies show that the consequences of falling for older adults can be particularly dire, no one is immune from falls.  There are many articles featuring suggestions for preventing falls.  All you have to do is Google “Fall Prevention” and you will find examples.  But I would like to focus on the causes that I see most frequently and that I think can be at least partially addressed with training.  First and foremost is failure to pay attention.  Our modern lifestyle seems to encourage hurrying.  We worry about slowing down when there are people behind us.  Or making that car wait for more than a few seconds while we cross a street.  Something distracts us and we forget to pay attention to our surroundings.  Have you ever been looking down at your feet (or your cell phone) and suddenly been hit in the head with a tree branch?  Admittedly I’m guilty of that one.  So the first piece of advice I would give is slow down.  Look around you in all directions.  Be aware of your surroundings.  Make sure your next step is on firm ground.  Sometimes I will take my foot and just slide it back and forth in front of me to make sure my next step is not on ice.  That car that’s waiting for you to pass is most likely not going to run you over.  And no matter where you’re going, the extra few minutes will not make any difference in the long run.  Unless they save you from injury.  Then, in fact, the extra few minutes might make a huge difference!

The second most frequent cause of falls I’ve observed or heard about is not taking proper precautions.  For example, not wearing appropriate shoes.  You think “I’m only going out for a few minutes.  I can make it in my high heels.”  Perhaps that’s a little extreme, but you get the picture.  You get away with it once and think it won’t be a problem the next time.  And maybe it’s not.  Until it is.  Wouldn’t it be better to just take that extra few moments to be safe.  I could go into a big rant here about the footwear industry and how it encourages us (especially women) to wear inappropriate shoes, but I’ll save that for another time.  Suffice it to say that most of you know what works in these situations.  It often comes down to the choices you make.  It’s also important to remember that just because you’ve been careful to clear your own walkways, this may not be the case everywhere you need to go.

There are many reasons why people fall.  Some of them are related to physical conditions or side-effects of medication.  If you have these types of concerns hopefully you will get professional advice on how to deal with them.   But so many falls result from preventable circumstances that it’s worth another reminder.  This provides yet another reason to tout the benefits of movement practices.  Mind-body practices like yoga, Pilates and others can help you to learn to pay more attention to the way you move.  These practices help encourage strength, flexibility and balance.  We think of balance as being able to stand on one foot.  But practicing balance exercises can also be a way to strengthen the muscles that will help you catch yourself and avoid falling.  Or help you get up if you do fall.  Holding onto something because you fear falling might be helpful, but wouldn’t it be better if the muscles that support you were stronger.

Mobility has been described as more than just being able to move, but also maintaining strength through a full range of motion.  Stability is the quality that enables one to retain or regain position when impacted by an external force.  So, for example, if you’re standing and something pushes you, you’re ability to recover your position would be a way to measure stability.  So you can see how mobility and stability go hand in hand.  Then there is flexibility which might be described as the quality of being able to bend without breaking.  Clearly all of these traits are also necessary components for good balance.  If you feel stronger and more stable you will also gain confidence.  Fear can make us tense.  Tension makes us brittle and rigid.  Rigidity is the opposite of flexibility. Tension zaps energy and strength.  So learning to relax can be as important as all the other elements of balance.  Breathing practices, also an important component of mind-body practices such as yoga and Pilates, can help relieve tension and encourage relaxation.  They also help you slow down and recognize that few circumstances merit the hurrying we often feel is so necessary.

Finally, being in good physical condition might not prevent a fall, but it will certainly help you recover from one.  And cultivating more conscious awareness of your mind and your movements can help you in all aspects of your life.   If you haven’t tried it yet, it’s never too late.  If you can move and breathe, there is a practice for you.  Take the time to find one.  You won’t be sorry.  And it just might save you from yourself.

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Challenging Competitiveness

Photo: Peg Ryan – Mile High Pilates and Yoga

By Peg Ryan
Mile High Pilates and Yoga
October 15, 2017

Custer, SD – This summer I volunteered at a couple of local running races.  Having run marathons myself, I appreciated the efforts made by volunteers when I was running and now try to help when I can.  Watching the runners I admired their fortitude.  As a former ultrarunner, I have a particular affinity for long races and often try to staff a post at which the runners passing through are either near the end of their race or at least more than half way.  Abilities vary but all have one thing in common – the desire to compete.   Some are competing to be the first to finish.  Others choose their competition based on pace.  Many races have awards in age-group categories in addition to overall winners providing another level of competition.  In ultrarunning, the distance itself is a worthy adversary and challenging terrain can further add to the intensity.  Some people compete with themselves, trying to better a previous mark or reach a goal they’ve established.

Competition can be a great motivator.  It is part of our lives from earliest memory.  The games we play as children are based on competition.  We learn at a the start of our lives that there are winners and losers.  Winning is celebrated and rewarded.  There is competition for toys in the sandbox and swings on the playground.  Everyone wants to be first and best.  This can be a good thing when it encourages one to strive for greater heights.  But many of us also remember the experience in gym class of being the last to be picked on a team or struggling to complete tasks that others found easy.  This might prompt us to begin labelling ourselves as capable or incompetent.  The internal dialogue of not being good enough begins when we’re young and may continue throughout our lives.  Instead of being a motivator, competition becomes an inhibitor.

We live in a society where competition is pervasive.  Even when we don’t realize it we measure ourselves against others.  It is a double-edged sword.  Seeing someone else do something really well might be a source of inspiration or it might convince you that it’s not worth trying because you’ll never be as good as them.  The effects of competition can be insidious.  It is present whenever we compare ourselves to others or worry about what someone else thinks of us.  We all want to be viewed as winners and it hurts when we think we’ve been bested by another.

As with everything, though, there are many ways of viewing competition.  It’s all about perception.  The terms “winning” and “losing” are arbitrary labels meaning different things to different people.  Furthermore, like everything else in our lives, they are temporary.  Can any of you name a sports star of the past who kept winning forever?  Sure they had wins that will always be in the “win” column.  But eventually they had to cede the top slot to someone else.  That may not mean that competition stops for them.  But it probably means  that the competitive standards change

It won’t come as news to anyone reading this that our abilities change as we get older.  This can work both ways, though.  Your skills might decline in some ways.  For example, during my volunteer stints I heard some older racers lamenting the fact that they weren’t as fast as they used to be.  This may seem like a no-brainer, but just because it’s obvious doesn’t make it any easier to accept.  Still no one can go back; we all have to keep moving forward.  How to move forward is a matter of choice.  One choice is to change the competitive parameters.  Instead of competing with your former self and lamenting your inability to do so, perhaps you can move the target.  Back away from former goals and set new ones that more realistically reflect your current status.  Just finishing can be considered a “win”.  Being good at something is in the eye of the beholder.  Be your own cheerleader!  You determine what it means to win.

Those of you who follow this blog know that accepting change is a recurring theme.  Attitudes toward competition fall into this same category.  For me it is helpful to remember that doing something is better than doing nothing.  This is even reflected in my practice of yoga and Pilates.  There are moves and poses I used to do that no longer work for me for one reason or another.  It is worth more to me to continue enjoying the movement I can do rather than force myself into certain positions just because others are doing them.  Injury might mean stopping altogether, so being mindful about how I move and what I choose to do makes sense to me.  Still this doesn’t mean I no longer try new things or challenge myself.  But it does mean that I avoid being influenced by what others are doing or thinking.  The competitive parameters I set for myself now are subject to change on a daily basis and that’s fine with me.  Nothing is fixed.  Everything is fluid.  Some days are better than others.  But there is something to celebrate in every day.  And that in itself is a “win”.