The Ins and Outs of a Good Fall Prevention Plan
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: Key Physiotherapy and Rehabilitation Centre 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 Key Physiotherapy and Rehabilitation Centre 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.
“This is the best physio place you could go to — professional, caring, and absolutely effective in every way!”
– 5 Star Google Review
Exercise of the Month
Ankle Alphabets
Start by sitting up straight in a chair. Raise one leg out in front of you. Slowly write the letters of the alphabet with your foot, only moving at your ankle joint. 3 Sets, 10 Reps. (Materials needed: chair)
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:
- 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.
- 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.
- 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.
- 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.
- 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!
Sources: https://www.cdc.gov/falls/facts.html, https://www.ncbi.nlm.nih.gov/books/NBK560761/, https://www.choosept.com/guide/physical-therapy-guide-falls
Find Your Balance Today!
Don’t let a fear of falling keep you from your favorite activities. The Key Physiotherapy and Rehabilitation Centre therapists will help you get back on your feet–and stay there.
Get a Head Start on New Year’s Resolutions
Who said you had to wait until January to make healthy changes? While December is a busy time of year, it also offers that glorious week between Christmas and New Year’s Day when work is slow (if not non-existent). Why not use that time to consider how you might incorporate new health routines in the new year?
You could…
- Incorporate a few minutes of jogging on your walks.
- Try out a fitness class you usually can’t take because of work.
- Perfect a few new healthy recipes.
- Experiment with meditation.
The post-holiday slump is also a great time to schedule an appointment with the team at Key Physiotherapy and Rehabilitation Centre. We can help you resolve any lingering pain or help you plan out a new exercise program–just in time for the new year.
What Does Balance Training Look Like?
Balance training consists of targeted exercises that challenge–and thus improve–your overall balance and stability. Our physical therapists arrange these exercises progressively, which allows you to start where you feel most comfortable. Over time, you’ll be able to perform more and more challenging balance exercises.
Below are some sample balance exercise progressions to give you an idea of what to expect. But to ensure you’re performing the right exercises for your ability level, schedule an appointment at Key Physiotherapy and Rehabilitation Centre!
Balance Exercise Progressions
One-Legged Stands
- Beginner: Stand facing the wall, your arms outstretched, fingers lightly touching the wall. Lift one leg and keep a slight bend in the standing leg. Hold for 5-10 seconds.
- Intermediate: Perform the same motion as above–but don’t touch the wall for support.
- Advanced: Perform the same motion as the intermediate progression–but keep your eyes closed. It’s harder than it sounds!
Tandem Stance
- Beginner: Stand with your feet heel-to-toe, as if standing on a tightrope.
- Intermediate: Stand in the same stance as above, but do it on a pillow (which adds instability). You can also try closing your eyes.
- Advanced: Walk heel-to-toe without using any support. Try to go 10-20 feet before taking a rest.
Sources: https://www.physio-pedia.com/Functional_Sequence_of_Balance_Training_Exercises
Creamy Tuscan Chicken
- 2 tablespoons olive oil
- 4 boneless, skinless chicken breasts (or thighs)
- Salt and pepper to taste
- 3 cloves garlic, minced
- 1 cup cherry tomatoes (halved)
- 2 cups baby spinach
- ½ cup sun-dried tomatoes (optional but flavorful)
- 1 cup heavy cream
- ½ cup chicken broth
- ½ cup grated Parmesan cheese
- 1 teaspoon Italian seasoning (or mix of basil, oregano, thyme)
- Sear the chicken: Heat olive oil in a large skillet over medium heat. Season chicken with salt and pepper, then cook for about 5–6 minutes per side until golden brown and cooked through. Remove and set aside.
- Make the sauce: In the same pan, add garlic and cook for 30 seconds. Add cherry tomatoes and sun-dried tomatoes. Cook until tomatoes start to soften.
- Add cream and broth: Pour in heavy cream and chicken broth. Stir in Parmesan and Italian seasoning. Simmer 3–4 minutes until thickened slightly.
- Combine: Add spinach and stir until wilted. Return chicken to the pan, spooning sauce over top. Simmer another 3 minutes to meld flavors.
- Serve: Serve hot over mashed potatoes, rice, or pasta.
