The Ins and Outs of a Good Fall Prevention Plan
Have you noticed that you aren’t quite as steady on your feet as you used to be? Do you find yourself avoiding your favorite activities or sticking close to home because you’re worried you might fall? You don’t have to live in fear: Recovery Physical Therapy offers dedicated fall prevention services to help restore both balance and confidence!
If you’re an older adult, it’s understandable that you might be concerned about falling. Falls are a significant source of injury and hospitalization among seniors. Furthermore, the fear of falling can profoundly impact your quality of life, as many people will avoid physical activity out of a misguided attempt to prevent falling.
Fortunately, the team at Recovery Physical Therapy has plenty of experience helping our older patients with fall prevention. We can help you identify and address your specific fall risks, improve your balance and stability, and find ways to get you moving with confidence again.
Don’t let fear of falling keep you from enjoying your golden years. Call us to schedule an appointment today!
Understanding Your Fall Risk
It’s important that every older adult understand their fall risk. Everyone’s risk is different; falls are complex, and multiple factors can contribute to a high risk of falling. The more risk factors you have, the more likely you are to suffer a fall.
Which of these factors apply to you?
- You’re 65 years or older.
- You’ve fallen before.
- You’re sedentary.
- You have certain medical conditions, such as arthritis, diabetes, or vascular disease.
- You’ve suffered a stroke.
- You have impaired mobility.
- You have impaired vision.
What’s Involved in a Fall Prevention Plan?
Getting active is one of the best things you can do to reduce your risk of falling. This is why the fear of falling can be so insidious, as it prevents people from engaging in the physical activity that can protect them from falls.
For that reason, a good fall prevention plan is actually a plan to help you get more active. We’ll work with you to identify the areas holding you back from a physically active lifestyle–whether that’s pain, instability, or something else–and address them.
Because we customize every fall prevention plan to suit the patient’s needs, no two plans are alike. However, we’ll generally pull from the following techniques:
01 Pain Management
If persistent or chronic pain is holding you back, we can help address pain through manual therapy, gentle exercise, or pain-relieving modalities.
02 Balance Training
The cornerstone of any fall prevention plan, balance training consists of specialized exercises that challenge your balance. We’ll increase the difficulty as you improve, ensuring you see results.
03 Strength Training
Weak muscles, especially core muscles, are a significant source of instability. We’ll show you appropriate strength training exercises that will help improve your balance while standing and walking–and make it easier for you to recover from a momentary loss in balance.
04 Gait Training
Your gait refers to your walking pattern, and you’re more likely to fall if it’s impaired. We’ll help correct gait issues so you can walk with confidence.
05 Exercise Program
Once you’ve worked through our fall prevention plan, we’ll help you develop an exercise program, such as Tai Chi or a walking regimen, to get you moving when you’re not in the clinic.
What To Expect During Your Sessions
Your initial appointment will consist of an in-depth physical evaluation that includes the following:
- A complete health history
- Examination of your particular fall risk factors
- Movement screens to evaluate gait, mobility, strength, and balance
- Discussion of your specific goals
This information helps us create the best fall prevention plan for your needs, which we’ll guide you through during subsequent appointments. We provide a space where you can exercise without fear of injury. We also always meet you at your current ability level–although we will help you improve by gradually increasing the difficulty of your exercises!
Find Your Balance Today!
Don’t let a fear of falling keep you from your favorite activities. The Recovery Physical Therapy therapists will help you get back on your feet–and stay there.
Call today to get started with an initial fall risk assessment.
Get Started with PT Now!
Return to Recovery Physical Therapy and Let’s Continue Your Journey to Wellness Together. Schedule Your Appointment Now!
Fresh Flavor • Seasonal Favorite
Roasted Brussels Sprouts with Pomegranate
Bring a little color and flavor to your table with roasted Brussels sprouts tossed with bright pomegranate, crunchy toasted hazelnuts, and fresh citrus zest.
Ingredients
- 1 1/4 pounds Brussels sprouts, trimmed and halved
- 2 tablespoons canola oil
- Kosher salt and freshly ground pepper
- 3 tablespoons pomegranate molasses
- Seeds from 1 pomegranate
- 1/2 cup coarsely chopped toasted hazelnuts
- Finely grated zest of 1 lime
- 1 tablespoon finely grated orange zest
Directions
Preheat the oven to 375 degrees F. Put the Brussels sprouts in a medium roasting pan; toss with the canola oil and season with salt and pepper. Roast in the oven until light golden brown and a knife inserted into the centers goes in without any resistance, about 45 minutes.
Transfer the sprouts to a large bowl and add the pomegranate molasses, pomegranate seeds, hazelnuts, and lime and orange zests. Season with salt as needed.
A Delicious Way to Add More Color to Your Plate
Enjoy this recipe as a flavorful side dish that brings together sweet-tart pomegranate, citrus brightness, and the satisfying crunch of toasted hazelnuts. It’s a colorful addition to a weeknight dinner or a special gathering, with plenty of delicious textures in every bite!
Innovative Approaches to Physical Wellness this Thanksgiving Season
Thanksgiving is more than just a day of feasting; it’s a time to come together and celebrate what we’re thankful for. While traditional advice often emphasizes the basics, let’s elevate your approach to physical well-being this season with these cutting-edge tips:
Three Ways to Support Your Well-Being This Thanksgiving
Dynamic Warm-Up Before the Turkey Trot
If you’re planning a Thanksgiving morning run or family games, forget old-school stretching. Use a dynamic warm-up to prep your muscles and boost your range of motion.
Text Neck Prevention
As we catch up on social media or text friends and family Thanksgiving wishes, “text neck” can be a real issue. Counteract this by sitting tall or not at all and doing neck stretches every hour.
Mindfulness Through Movement
Instead of sitting to meditate or relax, try combining mindfulness with gentle movements like Tai Chi or a light stroll through the neighborhood.
Make Your Well-Being Part of the Celebration
Embrace your health by prioritizing your physical and mental well-being to ensure you have the best Thanksgiving yet!
Thank You for Subscribing
to Recovery Physical Therapy
What Our Patients Are Saying
Real results. Real recovery. Real stories.
“This practice provides excellent care. I’ve seen Reema for a while (on and off), and she’s been amazing. She’s caring, focused on my recovery, highly diligent, and has been great at identifying and treating the underlying issue(s). When needed, she hasn’t hesitated to refer me to a specialist. I’ve recommended her and the rest of the team at Recovery PT to others and they’ve had the same great experience.”
Exercise of the Month
CALF RAISES
Stand tall with your feet hip-width apart and your hands resting on a chair or countertop for support. Slowly rise up onto the balls of your feet, lifting your heels off the ground. Hold briefly at the top, then lower back down with control.
3 Sets, 10 Reps. (Materials needed: chair or countertop for balance)
