To maintain quality of life in old age, strengthen your toe muscles.
2024.07.29 01:03
Views Likes Scraps
Toe muscles!
My mother had a serious fall and suffered a spinal fracture.
Since your back still isn't feeling very well...
I should share ways to strengthen the toe muscles.
▲Laying a towel on the floor and using only your toes to pick up or hold
Sit on the floor with your legs extended straight, place a towel around both feet, and pull the tops of your feet toward your body, holding for 10 seconds.
It is good to stand in your place and perform a movement where you lift your heels like a tiptoe and then lower them down every day.
It's a way that everyone can do easily.
--------------------------------------------
Elderly individuals should be cautious of fall accidents. Falling can cause injuries to bones or the head, and lying down for a long time to recover can significantly decrease quality of life. To prevent falls in the elderly, let's strengthen 'toe muscle strength.'
Consistently performing exercises to strengthen toe muscles reduces the risk of falls. People who have not experienced falls had stronger toe muscles than those who had experienced falls (Data from the Japanese Society of Clinical Sports Medicine).
A research team from Kansai University of Health Sciences in Japan measured toe strength in 194 middle-aged and elderly individuals (average age 62) who are capable of daily living on their own. They divided the participants into three groups: the 'fall experience group' with a history of falls, the 'risk experience group' with near-fall experiences, and the 'non-experience group' with no fall history. As a result, the non-experience group had the strongest toe grip strength, averaging 10.3 kg, while the fall experience group had the weakest, at 6.2 kg. When the toe strength of the non-experience group is set at 100, the strength of fallers is only 60, indicating a significant difference.
If toe strength is weak, the body's weight balance is easily disrupted, leading to more falls. Even if lower body strength is somewhat diminished, strong toes can quickly stabilize the center of gravity by engaging toe muscles at the moment of falling.
How can toe muscles be strengthened? There are several methods. ▲Place a towel on the floor and lift it using only your toes. ▲Sit on the floor with your legs extended, hook a towel around both feet, and pull the tops of your feet toward your body, holding for 10 seconds. ▲Stand in place and perform movements such as rising onto your tiptoes like a bird, then lowering back down. Doing these daily is beneficial.
Since the muscles that move the toes connect from the outer and back sides of the calf, consistently performing the above movements can naturally strengthen the calf muscles as well.
Consistently performing exercises to strengthen toe muscles reduces the risk of falls. People who have not experienced falls had stronger toe muscles than those who had experienced falls (Data from the Japanese Society of Clinical Sports Medicine).
A research team from Kansai University of Health Sciences in Japan measured toe strength in 194 middle-aged and elderly individuals (average age 62) who are capable of daily living on their own. They divided the participants into three groups: the 'fall experience group' with a history of falls, the 'risk experience group' with near-fall experiences, and the 'non-experience group' with no fall history. As a result, the non-experience group had the strongest toe grip strength, averaging 10.3 kg, while the fall experience group had the weakest, at 6.2 kg. When the toe strength of the non-experience group is set at 100, the strength of fallers is only 60, indicating a significant difference.
If toe strength is weak, the body's weight balance is easily disrupted, leading to more falls. Even if lower body strength is somewhat diminished, strong toes can quickly stabilize the center of gravity by engaging toe muscles at the moment of falling.
How can toe muscles be strengthened? There are several methods. ▲Place a towel on the floor and lift it using only your toes. ▲Sit on the floor with your legs extended, hook a towel around both feet, and pull the tops of your feet toward your body, holding for 10 seconds. ▲Stand in place and perform movements such as rising onto your tiptoes like a bird, then lowering back down. Doing these daily is beneficial.
Since the muscles that move the toes connect from the outer and back sides of the calf, consistently performing the above movements can naturally strengthen the calf muscles as well.
0
0
Comments 1
아침햇살77아 ,, 처음 보는 글입니다.. 좋은정보 감사 합니다