Afraid of Falling? Physiotherapy Is Here To Catch You
Afraid of Falling? Physiotherapy Is Here To Catch You
Marion, 74, was terrified of falling. (Note that her name has been changed.) She’d heard the statistics: Falls are a leading cause of injury among people over 60 and the second leading cause of injury deaths worldwide. And although she’d always been active, she found her balance changing as she grew older, which only deepened her fears.
Like many people, Marion didn’t realize that the fear of falling can also be debilitating. That fear kept her close to home. She didn’t spend as much time with friends and family, and her lifestyle was much less active than it had been ten years earlier–which actually increased her fall risk!
But then Marion began seeing a physiotherapist to help with her hip pain. When she shared her concerns about falling, he incorporated fall prevention strategies into her treatment plan, building Marion’s confidence enough that she returned to some of her favorite activities, like gardening and meeting with friends for a weekly coffee.
At Key Physiotherapy and Rehabilitation Centre, we know falls can be frightening. But we also know that fall prevention training can help you face your fears and give you the confidence to live an active, healthy lifestyle, even into old age.
Ready to get started with your own fall prevention plan? Schedule an appointment with us today!
“KEY Physiotherapy is fantastic! The knowledgeable team at KEY took me on after a serious knee injury. We’ve been working together for 2 and a half months now, and I couldn’t be more thankful for the progress they’ve enabled with their expertise and customized approach to my situation. Would 100% recommend!” – 5-Star Google Review
Understanding Your Fall Risk
Everyone’s fall risk is different. No single factor determines your likelihood of a fall; instead, it’s a complex blend of age, lifestyle choices, and health conditions. The more of these factors apply to you, the more likely you are to fall.
Which items on this fall risk list apply to you or a loved one?
- Advanced age (60 years or older)
- Being female (women are more likely to suffer falls than men)
- Joint pain, including from arthritis
- Spells of dizziness or vertigo (a spinning sensation)
- Decline in vision or hearing
- Sedentary lifestyle
- Impaired balance or gait
- Weakness in the lower body
- Use of medications that can cause dizziness or balance issues
- Neurological disorders such as Parkinson’s disease or Alzheimer’s
- Stroke survivor
- A history of falls
If you think you might be at a high risk of falling, don’t get scared–give us a call! Our team of physiotherapists can assess your fall risk and provide you with a customized fall prevention plan that can lower the likelihood of a fall-related injury.
How Physiotherapy Can Keep You On Your Feet
A good fall prevention plan will address your specific fall risks. For example, someone who suffers from regular vertigo attacks would benefit from specialized therapy to address that issue. Meanwhile, someone with Parkinson’s disease doesn’t necessarily need to worry about dizziness but does need to address an impaired posture, balance, and gait.
Our therapists will work with you to decide which specific treatment options will be the right choice for your personal fall prevention plan. That said, there are some commonalities. Here are a few of the techniques we typically include:
Pain Management
Joint pain can inhibit mobility, resulting in a sedentary lifestyle and increased fall risk. If you suffer from pain, we’ll work with you to manage it safely and effectively.
Balance Training
Balance training is the foundation of fall prevention. We’ll guide you through specialized exercises that challenge your balance in a safe, monitored environment–ensuring you see improvements over time.
Strength Training
One of the reasons older people have an increased fall risk is that you lose muscle mass as you age, making it more challenging to move around. We’ll prepare a strength training program appropriate to your ability level and help you restore some of that lost muscle mass.
Gait Training
This technique focuses on improving your walking patterns. Certain conditions (such as Parkinson’s disease or stroke) can severely change your gait, and addressing those impairments can reduce your chances of falling.
Regular Exercise Program
Staying active plays a significant role in keeping you from a fall. We’ll suggest an exercise program that suits your needs and abilities, such as a simple walking regimen.
Exercise of the Month
One Leg Balance
(Ankles, Core, Balance)
With your hands on the back of a chair, countertop, or wall, slowly lift your uninjured leg upward behind you so that your weight lies on the standing leg. Hold this position for 20 to 30 seconds and gradually progress to more seconds as you get stronger. 2 Sets, 1 Rep. (Materials needed: chair)
Celebrating Occupational Therapy Month
April is Occupational Therapy Month, a time to recognize the important role occupational therapists play in helping people regain independence, improve function, and return to the activities that matter most in daily life.
Occupational therapy focuses on helping individuals perform everyday tasks safely and effectively after injury, surgery, illness, or changes in physical ability. From improving hand strength and coordination to adapting movements for work tasks or home activities, occupational therapists help patients rebuild the skills needed for daily living.
At Key Physiotherapy, our occupational therapy team works closely with patients to create personalized treatment plans designed to support recovery and long-term independence. Treatment may focus on areas such as:
- Hand and upper extremity rehabilitation after injury or surgery
- Improving fine motor skills and coordination
- Helping patients return to work safely after workplace injuries
- Adaptive strategies for daily tasks like dressing, cooking, and self-care
- Pain management and joint protection techniques
Occupational therapists look beyond symptoms to understand how injuries or conditions impact a person’s daily life. By addressing both physical function and practical activities, therapy helps patients regain confidence and maintain independence.
This Occupational Therapy Month, we’re proud to recognize the dedication and expertise of our occupational therapy team and the meaningful difference they make in our patients’ lives every day.
If you or someone you know could benefit from occupational therapy, our team is here to help. Reach out to learn more about how we can support your recovery and return to the activities you enjoy most.
Understanding Your Abilities with Functional Capacity Evaluations
A Functional Capacity Evaluation is a detailed assessment that measures your strength, endurance, mobility, lifting ability, and postural tolerance. These evaluations are often used to determine safe return-to-work levels, functional limitations, or readiness to resume daily and occupational activities.
At Key Physiotherapy, FCEs provide objective, measurable data that help guide treatment plans and support communication between patients, employers, insurers, and healthcare providers.
Understanding Your Abilities with Functional Capacity Evaluations
A Functional Capacity Evaluation is a detailed assessment that measures your strength, endurance, mobility, lifting ability, and postural tolerance. These evaluations are often used to determine safe return-to-work levels, functional limitations, or readiness to resume daily and occupational activities.
At Key Physiotherapy, FCEs provide objective, measurable data that help guide treatment plans and support communication between patients, employers, insurers, and healthcare providers.
Getting Ready for Yard Work and Gardening: Take These Steps
- Prep Your Tools: Ensure your garden tools are clean and sharpened.
- Safety Gear: Remember to wear appropriate safety gear like gloves, sunblock, and a wide-brimmed hat to protect yourself.
- Stretch It Out: Begin with gentle stretching exercises to warm up your muscles and prevent injuries.
- Plan Your Tasks: Prioritize tasks by starting with lighter tasks before tackling heavy lifting or digging.
- Proper Posture: Maintain good posture and bend your knees when lifting to prevent back strain.
- Stay Hydrated: Keep a water bottle handy and take breaks, especially on hot days.
- Know Your Limits: Don’t push yourself too hard. Listen to your body and take breaks when needed.
- Mulch and Weed Control: Apply mulch to reduce weeds and moisture loss in the soil, making future yard work easier.
- Proper Lifting: Use your legs when lifting heavy objects and keep the object close to your body to reduce strain.
- Enjoy the Process: Take time to appreciate your efforts and the beauty of your outdoor space.
Chair Yoga: A Fun, Gentle Approach to Balance and Fitness
You heard that Yoga is a great way to improve your balance–but when you went online to find resources, you discovered pages and pages of bendy athletes twisted into impossible positions. How could you possibly dream of getting started?
If this scenario rings true to you, don’t fear: Yoga is far more forgiving than social media would have you believe! In fact, there’s even a form of Yoga especially designed for people who struggle with balance and mobility: chair Yoga.
Chair Yoga moves through standard Yoga postures like cat/cow or warrior pose–but modified so that you can use a chair to retain your balance. It’s a great choice for older adults or anyone who wants to improve their balance in a safe, relaxing way.
Simple Chair Yoga Postures To Get You Started
Cat/Cow
Start sitting in a sturdy chair with your feet firmly planted on the floor, hip-width apart. With your hands on your knees, breathe deeply in and arch your back, looking up to the ceiling. As you exhale, round your spine and drop your chin to your chest. Let the movements flow into each and repeat 5 times each.
Chair Side Stretch
Again, sit in your chair with your feet hip-width apart. Inhale deeply as you lift your right hand overhead, then bend gently to your left. Feeling off-balance? Steady yourself by stretching your left arm across your lap to grip your right thigh or the right side of the chair. Repeat on the other side.
Chair Pigeon
Sit upright in your chair, feet firmly planted. Gently cross your left ankle over your right thigh, flexing your left foot to protect your knee. You should feel a stretch in your left glute. If this is enough, stay here! If you’d like a deeper stretch, keep your spine straight and slowly hinge forward, leaning your chest forward over your legs. Hold for three seconds, then repeat on the other side.
Want to explore more chair Yoga postures? Call us to schedule an appointment. We’ll ensure you’re performing the movements correctly and help you develop a regular chair Yoga practice!
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No More Fear of Falling: Call Us Today!
A dedicated fall prevention plan from Key Physiotherapy and Rehabilitation Centre can give you the confidence to age healthfully, no matter your fall risk. Call us today to schedule an appointment for your initial consultation!
Healthy Recipe: Lemon Herb Baked Salmon with Roasted Asparagus
This simple, anti-inflammatory meal is packed with omega-3s and vitamin D—nutrients that support bone density, muscle strength, and joint health. It’s the perfect complement to your fall prevention routine.
Ingredients (serves 2)
- 2 salmon fillets
- 1 bunch asparagus, trimmed
- 2 tbsp olive oil
- Juice of 1 lemon
- 2 garlic cloves, minced
- 1 tsp dried dill or fresh herbs of choice
- Salt and pepper to taste
Instructions
- Preheat oven to 400°F (200°C).
- Place salmon and asparagus on a lined baking sheet.
- Whisk together olive oil, lemon juice, garlic, dill, salt, and pepper.
- Drizzle over salmon and asparagus.
- Bake for 12–15 minutes until salmon flakes easily.
- Serve immediately and enjoy!
Sources
https://www.nia.nih.gov/health/falls-and-fractures-older-adults-causes-and-prevention | https://www.choosept.com/guide/physical-therapy-guide-falls | https://www.who.int/news-room/fact-sheets/detail/falls | https://bmcgeriatr.biomedcentral.com/articles/10.1186/s12877-019-1359-9 | https://www.ncbi.nlm.nih.gov/pmc/articles/PMC10094373/ | https://www.yogajournal.com/yoga-101/types-of-yoga/chair-yoga-poses/
