Question for Phy Therapist or anyone on Unipedal Standing

• By windblown
• Posted July 17, 2009 at 3:58 pm
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Hi Peggy, sorry I don't know the answer to your question, maybe Pika does. I've done this both barefoot and with tennis shoes and don't know if one is better than the other. My problem is remembering to do it and when I started this thread I was asking the PT's for their opinion on this because I was skeptical about the benefits.

Sorry I was never one who did this often, just looking for some input on the studies validity.

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• By pgreene
• Posted July 16, 2009 at 9:58 pm
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I read through these posts and didn't see an answer to something I've been wondering. Can you do the unipedal standing barefoot or should you be in fitness shoes?

Peggy

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• By osteochick
• Posted July 9, 2009 at 9:12 pm
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Windblown, my 1,25 is high and 25 is at the low end of normal. Anyone else had this problem? Would love to get an answer.

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• By SequoiaHealth
• Posted May 11, 2009 at 7:02 am
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Hi windblown:
The real question is, what are you trying to accomplish with walking or standing on one leg in the first place? Why would it want to be an either or situation? As a part of a complete bone strengthening program, we have our clients walk, stand on one leg and perform functional exercises that challenge balance and strength.

Why do we do this? If your goal is to increase bone quality, then each activity provides different benefits. You need static balance training (standing on one leg) to stimulate proprioception and help prevent falls; dynamic balance training (walking on uneven ground or functional exercises designed to challenge balance) to help prevent falls and assist in normal, daily activities; walking (preferably not on a treadmill) to reduce stress and improve cardiovascular benefit.

Of course, physical activity is just one of 5 essential lifestyle components to improve bone quality.

Hope this helps:

Woody McMahon
Reston/Herndon Osteoporosis Support Group Leader

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• By billgpt
• Posted May 10, 2009 at 7:21 pm
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Judging by my clinical experience and the medical literature, Tai Chi seems to be a potent way to prevent falls in elders. Here is a recent review article:
http://www.ncbi.nlm.nih.gov/pubmed/19370674?ordinalpos=1&itool=EntrezSystem 2.PEntrez.Pubmed.Pubmed_ResultsPanel.Pubmed_DefaultReportPanel.Pubmed_RVDoc Sum

It also appears to help maintain bone density.

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• By windblown
• Posted May 10, 2009 at 3:23 pm
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Hi Creakylady: I wanted to add something since it's been a long time since I've read the 2 original PubMed links, and it says:

"Unipedal standing captures the 2.75 times weight load to the femoral head. Unipedal standing for one minute is equivalent to the amount of integral load gained through walking for approximately 53 minutes. Unipedal standing balance exercise in one minute 3 times per one day is useful to create the proximal femoral bone density and to prevent falls but is not statistically definition to prevent hip fracture. We believe daily unipedal standing balance exercise should contribute toward overcoming prevention of hip fractures."

So 3 times a day was the amount of repetitions they studied, but don't let it ever replace walking which is better for many reasons (see Sara and Lucy's explanation on this).

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• By windblown
• Posted May 10, 2009 at 3:11 pm
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Hi Creakylady: I don't see why you couldn't do the unipedal-dynamic flamingo :) more than once a day. Like you said, just don't let it ever *replace* your weight bearing exercises.

You could ask Sarah Meeks or Lucy Buckley this question, since they are both Physical Therapists and I'm sure they could elaborate further on this.

PikaB knows more about this, as well, than I since *he's* the one that told me about this several years ago. I would imagine he's doing it more often than I and could tell you about his experience.

I would be careful about closing my eyes, since that doesn't do anything to improve the affects on your hip joint, they only do the eyes closed part to test a patients balancing abilities. With that said, I've never been asked to do that (eyes closed) by a Dr or PT to check my balance, and I always thought it was due to it's possible hazards, but I'm not sure about that either.

Good luck with this...

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• By April995
• Posted May 10, 2009 at 5:55 am
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Hi Creakylady,

I do not know much about unipedal.
You have asked some good question here I think.

Before I got Osteo, It was not a problem to do that.
I have done Yoga for years, and everything.
Since I was told last year I had Osteo, and compressed a disc, I have not done much, and have lost my balance I notice! I think I'm afraid to do much now!
I stop going for P.T about two months ago also.

I have been doing the unipedal when I remember, but when I close my eyes, I get so off balance now, and dizzy!

Does anyone get dizzy when they close there eyes or try to stand on one leg, and lose there balance?

I have an electric toothbrush, and it stops for a sec. after two minutes. So I think you just gave me a good idea when bushing-:)
I also have Gel Mats in front of my sink and stove, which makes it very soft to stand on them, and does not hurt my back, do to the Unipedal, while at the sink.
Now I just have to remember to do it..

Take care,
April

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• By SusanRae
• Posted May 8, 2009 at 3:02 pm
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Hi All,

I saw this discussion a few days ago, and did a little "Googling" of the unipedal stance.

Does anyone see a problem of doing this several times a day? If doing it for 2 minutes (1 min per leg) supposedly equals 53 minutes' walking for the spine, would doing it several times a day put undue stress on the spine through overwork?

It's very easy for me to do. I've been doing while brushing my teeth. You're supposed to brush for 2 minutes, right? I learned that all these years I have been rushing through the tooth brushing. So this will benefit my dental health, if nothing else. It makes me do the full two minutes.

Also, I've been doing arm circles while counting out the minutes. And sometimes I do forward and side leg lifts (not at the same time as the arm circles!). Would I still be getting the benefit of the unipedal stance? Would either of these additional activities cause problems while doing the unipedal thing? I do it near a doorway so that if I lose my balance, there's something solid to grab on to.

I do the above with my eyes open.

Am practicing with eyes closed, but don't do any other extracurricular activities as my balance is not too good in the dark!

I understand that this does not replace regular exercise. I'm still aiming for 10,000 steps per day, and if it ever stops raining, I will add a little bicycling for cardiovascular exercise.

Thank you everyone! I find your posts educational, insightful, and inspirational.

Susan

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• By borobelle
• Posted April 28, 2009 at 5:00 am
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Hi Windblown,
I appreciate your reply and the information! I took Fosamax for many years with no improvement in bone density. My doctor took me off of it when my bone density declined while taking it. I tried Actonel briefly, but for the past two years I've been taking calcium and walking, and my bone density has continued to go decline. An Endocrinologist suggested Forteo and I opted not to do that due to scarcity of long term studies on its effects. I've been approved for Reclast but I am now leaning toward the Forteo after reading about the positive results most people have had. It is confusing, but being able to read about personal experiences really helps!

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• By PikaB
• Posted April 27, 2009 at 11:19 am
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Windblown: Yes, I'm still doing unipedal standing, quite a bit of it. The term "dynamic flamingo therapy" seems to have been used since at least 1997. I found a reference to this Japanese article:
Sakamoto K, Sato Y, Sugimoto F, Fujimaki E, Tashiro Y. Prevention of femoral neck fractures. Dynamic flamingo therapy and femoral BMD. Kossetu (Fracture) 1997;19:450–4.

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• By windblown
• Posted April 27, 2009 at 10:44 am
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Hi Borobelle: If you look at the NOF, they have a page on exercises, both balance and weight bearing.

I took Forteo and did really well. I can't really tell you what to do since we all are so different and react uniquely to these meds, but I had no problems with side effects and it raised my t-scores greatly.

Is your Dr suggesting Forteo?

Good luck...

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• By windblown
• Posted April 27, 2009 at 10:40 am
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Hi Pika: Thanks for the update... Yes the new name is much cooler. Are you still doing this?

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• By borobelle
• Posted April 26, 2009 at 8:49 am
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This is an old post that I've found, but I wonder if you would share more balance exercises. Am I correct in assuming you took Forteo? If so, would you recommend taking it to others?

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• By PikaB
• Posted April 24, 2009 at 10:22 pm
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Apologies for reviving an old message thread, but a few months ago, the same researcher published another study on unpedal standing. He now calls it "Dynamic Flamingo Therapy" (a much cooler name).
http://www.ncbi.nlm.nih.gov/pubmed/18974448

The study still only had the subjects standing on each foot for one minute, three times a day, but this was a long-term study. Obviously, more studies should be done using longer daily standing times, to see what the maximum practical benefit would be, and whether or not there is ever also any improvement on spine BMD. This would seem to have the potential to be an ideal therapy, since it's totally free.

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• By Raven1
• Posted May 23, 2008 at 6:56 pm
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hi everyone,
I've disappeared into the world of puppies. It's a lovely world. I'm walking more than I have in a long time and it's very pleasurable walking with my dog. After mowing my lawn today, with my little pusher mower, which I recommend for great exercise, my knees feel better than they have in a year. I'm still doing unipedal standing 3x per day and it has really helped me. I walk a lot on a pebble beach but, still my balance is not what it was, but i am more sure footed. I still stand somewhere near something I can grab onto when I do it. I also try the heel toe that Jane Brody talks about in her article. It's very good for balance. I remember a neurosurgeon I saw test my balance using the heel toe. I hope everyon's ok. I'll be sure to check in more regularly.

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• By windblown
• Posted May 3, 2008 at 10:55 pm
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Hi Joan: Yes bisphosphonates will lower you calcium levels, in fact they will use them if you have hypercalcemia as a treat to bring the level down.

I would ask the Dr to run the usual tests associated with bone loss, so you know if you have an asorbtion problem which is a secondary cause of osteopor...

They usually run serum cal, vit D, phosphorous, possibly PTH (parathyroid hormone) if your calcium is high/low, and the 24 hr urinary test to see if you are spilling cal through your urine. They may also run thyroid tests too, depending on the Dr. since thyroid disorders can cause osteo. I had to go to an Endo to get some of these tests done since my pcp only did the serum cal/thyroid panel. I have high calcium but didn't find out about it till I went to an Endo for a second opinion on taking Forteo. They still can't figure out why my calcium is high, and 25 hydroxyvitamin D is really low and 1,25 dihydroxyvitamin D is high, since my PTH is low/normal, but usually this isn't how things work, most patients get an answer to their readings I just haven't been so lucky.

Good Luck, I too had pain from Actonel, but it was bearable, I just didn't want to deal with anymore pain since I have a chronic pain issue to begin with.

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• By JoanL
• Posted May 3, 2008 at 10:28 pm
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Hello all
I am here for the first time and I appreciate your replies so very much. I learned just now about the unipedal standing and will start that today. Thank you!

I was very recently diagnosed with osteoporosis and I
tried the medication Actonel (risodronate) and I got a horrible reaction. My bones and joints ached so much I couldn't even raise my arms above my head
I could barely get up out of bed. (Normally I have no pain)
I am afraid to try the other meds. There was something written on the insert in the med. It said don't take if your blood calcium is low and my blood wasn't even tested before this med was prescribed to me.
Any one know anything about this?

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• By Raven1
• Posted May 2, 2008 at 4:14 pm
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hi all,
I just e mailed the unipedal articles to my sister and I hope she can do it, or is willing to. Zazu "Pitts" is on the mark! I visited her yesterday and she's a real cutie and a perfect Zazu. I promise I'll be careful walking the puppy. I take her home next Friday. She'll be 13 weeks old. I look forward to her company on my walks. I'm continuing my unipedal standing and I'm thrilled with my progress. I feel like a new person. I'm also adding the the heel/toe exercise. It's also very helpful. Jane Brody mentioned it in her article. In this weeks Science Section she had a good article on the benefits of exercise for any body, no matter what & she's right.

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• By MotherGoose
• Posted April 28, 2008 at 6:56 am
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Thanks, Sandi, for the cautionary words re: the puppy!
I was about to add my 2 cents when I read your message. Getting in and out the door safely with an eager puppy on a leash will be a challenge to your balance -- for sure!
Lucy Buckley PT

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