Written by Dr. Connor Ryan PT DPT CSCS PRC
What can we do to help prevent from falling when we trip?
Whether it’s a curb or a pothole or a root on a trail run we inevitably run into the obstacle that can lead to a fall and is there anything we can do to prepare for that moment?
Well, there certainly are some things we can consider when approaching the subject and luckily there are collateral benefits to adding exercises and intent with exercise beyond increasing capacity and resiliency/durability.
When we trip or stumble we have a number of resources that our nervous system and brain uses to “right the ship” .
TRAIN YOUR MUSCLES AND YOUR VESTIBULAR SYSTEM TO WORK IN SYNC
Your body can train to triangulate info from the sensory system and the vestibular system and use the muscles to catch yourself.
Check out these videos for a progression you could use to train your muscles and components and your vestibular system to work together.
Lower body
1. RDL HOLD basics as a foundation
2. Dynamic RDL (normal balance RDL at a controlled velocity)
3. Pull down RDL (increased velocity and eccentric catch of the RDL)
Upper body
1. Elevated “pushup catch “ (pushup eccentric) from knees
2. “Pushup catch” (pushup eccentric) from the knees
I hope we all are safe on the trails and on the road but there are ways to be prepared as possible with strength training as a whole done well and in a way that creates balance within your body and keeps joints mobile with balanced stiffness front to back and side to side.
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