Centra: Is Balance Setting Up An Injury?

LOWER BODY STRENGTH

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Are Your Legs Strong Enough? by Krista Leake PT, DPT, ATC Does your lower body have the strength it needs to do its job? Have you ever wondered if you were weaker or stronger than your peers? You need lower body strength to be able to get out of a chair, to get off the floor, and to have good balance. Lower body weakness is one of several risk factors associated with falls. There is a simple test you can do at home on yourself to see how your lower body strength compares to your peers. The test is called the Five Times Sit-to-Stand Test. The Five Times Sit-to- Stand Test (FTSST) measures the functional strength of the lower body. It has been established to be a valid and reliable test for adults over the age of 65. It is also able to predict recurrent falls. How to Do the Test. • Equipment needed is a chair that is 17-18” high with a backrest and a stop watch and someone to time you. • Sit with your arms folded across chest and back against the chair. Feet should be comfortably under you. • Stand up and sit down five times in a row, as quickly as you can. Be sure to stand up fully and try not to let your back touch the chair between each repetition. Do not use the back of your legs against the chair. • Document the time to complete the test. Time starts as soon as you attempt to stand up and stops when you body touches the chair following the fifth repetition. How to Interpret the Test. If you are not able to stand up without using your arms, then the score is 0. Below is a chart that has some averages of time for different age groups. Lower or faster times means a better score. What to do if you are testing weak or not able to do the test. If you were not able to complete the test or your time was slower than the average times listed in the chart, then you may not have the strength you need to be functioning at your highest level. Previous studies have demonstrated that lower than average performance is associated with reduced lower extremity muscle strength, impaired balance, reduced reaction time and psychological factors such as pain and vitality. The good news is that for most people strength can improve with work and it has been demonstrated that people even in their 90’s can improve strength with exercise. If you are testing slower than average, it is recommended that you get further assessment from a physical therapist to help identity if there are other issues related to weakness and balance you may be experiencing. A scheduled appointment with a physical therapist will allow you to get further testing and to develop a program with you to improve your strength and function. Call us - 434.200.7600. Tips to strengthen you lower body. One of the best exercises to do to improve your lower body strength is sitting to standing up just like you did for the test. One recommendation is every time you sit down for a meal, stand up and sit down from a sturdy chair 10 times. Do that 3 times a day and you are well on your way to developing better lower body strength! Normative values Age bracket Time in seconds 60-69 70-79 80-89 11.4 12.6 14.8

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