In our last article we discussed tapping your toes as a fall prevention drill. Today we’re going to look at another way to prevent falls-the Dorsiflex March.

I’ve mentioned this before, but I’ll repeat myself because it’s worth repeating. You NEED more tools in your metaphorical toolbox than just balancing if you want to really prevent falls. You need agility, strength, balance, etc. This exercise helps with a little bit of the first 3 components of fall prevention: agility, strength, and balance.

You can do this drill/exercise anywhere and doesn’t require any equipment. Similar to the toe tap this exercise is designed to address the problem of not lifting up your foot high enough to avoid stumbling or tripping.

The Dorsiflex March

Setting Up the Dorsiflex March

• Lift one hip to 90 degrees, keep your knee bent to 90 degrees
• Lift your toes up so that the foot is parallel to the floor
• Forcefully push the foot down into the ground and lift the other leg

Coaching Tips

• Moving the opposite arm as the moving foot is a natural movement and should be encouraged.
• The faster you do this the more challenging is becomes on your heart & lungs and well as your balance.
• Speeding the movement up should only be done as demonstrated with perfect form.
• When doing the march switches-fastest level, forcefully exhale as you switch. This level is also great for working and challenging your fast twitch muscle fibers you need more than ever as you age.

Doing the Dorisflex March is an effective way to prevent falls. It isn’t the end all, but yet another tool to use to assist our older adult and senior fitness clients.