⭑ Keep rolling your same ankle ✔ here's why and it is very logical
⭑ Notice yourself drifting on the sidewalk ✔ do this to improve your balance
⭑ Should you pay up for electrolyte drinks ✔ Or make your own
⭑ Nerves in our neck are crucial for balance ✔ exercise them, like this

All strength to Ukraine 🇺🇦🇺🇦🇺🇦🇺🇦🇺🇦🇺🇦🇺🇦🇺🇦

Hello,

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Drifting.

It's not motorsport, but when you find yourself drifting a little while walking down the sidewalk. This is a consequence of aging, as are sprained ankles.

Running on my local trail this week, I hit pain when I stepped on a small rock with my left foot. My ankle rolled, and I had to hop about 20 metres before I could bear the weight of my foot back on the ground. It's almost always my left ankle that succumbs. There's a reason for this; see item #1.

If you notice yourself drifting a little as you walk down the sidewalk, there is nothing wrong with you, it is a byproduct of aging. But you can take positive action to reduce it — see item #2.

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01 Why Your Same Ankle Keeps Rolling and How To Stop It

Your brain's ability to maintain balance is critically dependent on a set of sensors that relay the position of your head and feet so that your brain knows where to nudge them to keep you balanced.

Our head typically weighs 8% of our body weight. For a person weighing 70kg (154 lbs), this means about 6kg (13 lbs). Now, imagine that your brain sent this 6 kg mass on your shoulders in a slightly wrong direction compared to the direction it nudged your feet in order to stay balanced. You drift.

The key sensors are proprioceptors in our feet, ankles and neck. Proprioceptors are spatially sensitive nerves that respond to position and movement, and they proliferate in our ankle ligaments and the surrounding bones.

Twisting or rolling your ankle causes permanent damage to these proprioceptors. This means that your brain now has to inject an element of guesswork in determining where your impaired foot is headed and where it is likely to land.

⇒ This means that sometimes the guess leads to impaired placement, resulting in another roll or sprain of the previously damaged ankle. And the damage accumulates.

What this means for you: Aside from direct proprioceptor training, it is really beneficial to consistently exercise and strengthen your ankles and their complex web of tendons and muscles. This is the first line of defence in avoiding twisting an ankle and having it permanently vulnerable to repeated sprains:

Do these three variations of calf raises daily. It will take just a couple of minutes, and you will be amazed at the difference after a few months. I do these before and after my runs, as well as on the days I don’t run.

• See this 4-minute video​, which is dead simple and clear.

Related: Avoid Ankle Injuries And Gain Balance Better With These Four Everyday Simple Exercises​​

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02 Drifting - A Byproduct of Aging Which You Can Combat

The bigger picture of drifting is, unfortunately, a product of aging. Key factors are:

• A loss of muscle mass, particularly in our lower extremities, resulting in an inability to respond to directions from our brain.
• Impaired stride control and higher gait variability - check your "time on one foot" measure in Apple Health.
• Decreased proprioceptive feedback from our feet and ankles.
• Reduced cognitive fitness, especially in the prefrontal cortex, under complex conditions such as when someone is talking to you when walking.
• Poor circulation, especially peripheral circulation.

Poor peripheral circulation leads to nerve death, including the proprioceptor nerves, especially in the case of Diabetes. This means that the brain's "radar" in terms of our body's position and momentum is on the blink.

Our feet and ankles are critical; however, the sensors in our neck are also absolutely crucial. For gymnasts, the positioning of their heads is critical for correct movement. As the proprioceptor nerves in our neck degrade, our movement becomes increasingly dependent on guesswork by our brain because it lacks accurate positioning information about our head.

Because of their proximity to our heart and the massive aorta artery serving our brain, the nerves in our neck do not suffer much from poorer circulation. But they suffer from aging, i.e. poorer nerve conduction, reduced sensitivity, and a general decline in the brain's ability to rapidly process proprioceptive data.

⇒ These degradations add up to drift and imbalance, especially if we are distracted by something happening nearby or by noise or people talking to us while we walk.

What does this mean for you? The good news is that you can recover some of the sensory loss and certainly delay more with specific proprioception exercises. See item #4 for the one I recommend for your neck.

The reason proprioception exercise works is:

• Proprioception exercises like the single-leg horizontal arm swing engage multiple muscle groups and stimulate the proprioceptors in your feet, ankles, and neck. This stimulation includes activating the neuromuscular pathways to your brain, thus reinforcing these pathways and making them more efficient.
• The brain receives these signals and processes them to maintain balance and coordination. Regular practice of these exercises helps the brain become more efficient at interpreting the signals, improving your ability to stay balanced and coordinate movements.
• Proprioception exercises also strengthen the muscles around your neck, ankles and legs, providing better support and reducing the risk of nerve injuries.

⇒ You can substantially improve your loss of positioning and balance by consistent targeted exercise.

Related: ​​Dizziness And Cataracts - Is There A Link?​​​​​​​

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03 Water Or Electrolyte Drinks, Which Is Better?

Should we be drinking more electrolyte drinks, with heat waves in the Northern Hemisphere and a hot summer predicted for Down Under?

The Washington Post reported on this with an extensive article. However, at the end of the day, my summation is this: if you are sweating excessively and especially through exertion, then perhaps an electrolyte drink will help your body recover the vital balance of electrolytes necessary to function.

Think of it like this: Your body's cells rely on a specific balance of electrolytes to function correctly, kind of like how a car battery needs the right amount of electrolytes to hold a charge. When you sweat heavily, you drain those electrolytes, which hinders your body's performance. Electrolyte drinks work by providing these electrolytes in a form that can be easily absorbed by the body, thus restoring the balance lost through exertion and heat.

⇒ However you rarely need it medically as we rarely sweat profusely and without access to regular water to need special fluids.

What this means for you: For everyday activities, even in hot weather, regular water consumption and a balanced diet should suffice to maintain your cellular electrolyte balance. They have a role for athletes, and when we are sick and have lost excessive fluid.

You can also make your own, which is a minuscule cost and as effective as commercial products: Homemade Electrolyte Drink

Ingredients:

• 1 litre of water
• 1/2 teaspoon of salt (sodium chloride)
• 1/4 teaspoon of baking soda (sodium bicarbonate)
• 1 tablespoon of sugar (glucose source), or add honey
• 1/2 cup of orange juice (for potassium and additional glucose)
• Optional: 1/2 teaspoon of magnesium sulphate (Epsom salt) for additional magnesium

Instructions:

1. Combine all ingredients in a large pitcher.
2. Stir well until the salt, baking soda, and sugar are completely dissolved.
3. Chill in the refrigerator before serving.

Explanation:

• Water: Base for hydration.
• Salt: Provides sodium, essential for fluid balance.
• Baking soda: Adds sodium bicarbonate to help maintain electrolyte balance.
• Sugar: Provides glucose, which aids in faster absorption of fluids.
• Orange juice: Adds potassium and additional glucose for energy and electrolyte balance.

The magnesium sulphate enhances muscle recovery after exercise.

Caution: Be sure to proportion the baking soda to the quality you make and not add more than the proportion in this recipe, e.g., 1/4 teaspoon per litre.

​

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04 Activating Neck Proprioceptors And Neuromuscular Pathways

Our exercise of the week is... one-leg horizontal swing arms.

This exercise engages various muscle groups and stimulates proprioceptors in your neck, feet, and ankles. This stimulation helps the brain understand your body’s positioning in space.

Regular practice enhances your brain’s signal-processing ability, improving balance and coordination.

Along with improving balance, the exercise improves muscle strength and tendon stiffness around your ankles and feet, reducing the risk of injuries.

⇒ The main gain is in stimulating the neck proprioceptors and reinforcing the neuromuscular pathways required for balance.

What this means for you: Improving your brain's awareness of the position of your head and feet mitigates the natural aging and degradation of this capability, thus lowering the risk of falls and ankle injuries.

1. Starting Position:
   • Stand on a comfortable surface with feet hip-width apart. Have a chair or wall nearby for support if needed.
2. Balance on One Leg:
   • Lift your left foot off the ground, balancing on your right leg. Keep your right knee slightly bent.
3. Arm Swings:
   • Extend both arms out to your sides at shoulder height. Slowly swing your arms horizontally in a twist, gently rotating your body from side to side. Swing evenly and steadily while holding your arms out at the same height.
4. Maintain Balance:
   • Focus on a point in front of you to help maintain balance. Engage your core muscles to stay steady.
5. Repeat:
   • Perform the arm swings for 30 seconds, then switch legs. Aim for 3 sets on each leg.

Pro Tips:

• Use Support If Needed: If you have trouble balancing, then I recommend that you do this exercise in a corner of a room where you can reach out and touch the walls for stability when needed. This is perfectly ok.
• Start Slow: Begin with small arm swings and gradually increase the range of motion as you feel more stable.
• Focus on Form: Keep your movements controlled and deliberate. Avoid rushing through the exercise.

Related: Keep Your Tendons Healthy And Your Balance Will Look After Itself​​​​​

Thanks for reading!

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>> My Latest Blog Post: Energise Your Golden Years: Boosting Your Desire to Exercise with Gut-Healthy Foods​

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