APTA Private Practice

Prevent Falls and Stay Independent: Your Guide to Safer Living

Why Balance Matters

As we age, staying on our feet becomes more than just a goal - it's a key to living well. One in four older adults falls each year. But falls are not a normal part of aging. You can take steps today to keep your balance strong and stay safe.

Know Your Fall Risk

Ask yourself:

  • Do you feel unsteady when walking?
  • Have you fallen in the past year?
  • Do you hold onto walls or furniture when moving around your home?
  • Do you worry about falling?

If you said yes to any of these, talk to your physical therapist about a fall risk check-up.

Simple Tips to Prevent Falls

  • Keep moving daily. Walking, aquatic exercise, resistance training, or tai chi can make your legs stronger and help your balance.
  • Check your home. Remove things you could trip on like throw rugs or extension cords. Add grab bars in the bathroom. Make sure all of your rooms have good lighting.
  • Get your eyes checked once a year. Poor vision can lead to falls.
  • Review your meds. Some medications can make you dizzy or sleepy. Ask your doctor or pharmacist  to look at all your meds, even over-the-counter ones.
  • Wear good shoes. Choose low-heeled shoes with non-slip soles. Skip the slippers and avoid walking in socks.

How Physical Therapy Helps

A physical therapist can be your best ally in fall prevention. Your PT will:

  • Test your strength and balance
  • Assess your specific fall risks
  • Create an individualized plan
  • Teach you exercises to help you stay strong
  • Show you how to get up safely if you do fall

Take Action Now

Don't wait for a fall to happen. This Older Americans Month, take the first step to improve your balance. Call our office to set up a fall risk check-up. Our team can help you build strength, improve your balance, and keep doing the things you love.

Remember: Falls can be prevented. Small changes today can help you stay safe, strong, and independent tomorrow.

 

 

References:

Research:

  1. Martin, Jacqueline T. BS; Wolf, Angela BA; Moore, Jennifer L. BS; Rolenz, Elyse BS; DiNinno, Andrea BS, MBA; Reneker, Jennifer C. MSPT. The Effectiveness of Physical Therapist–Administered Group-Based Exercise on Fall Prevention: A Systematic Review of Randomized Controlled Trials. Journal of Geriatric Physical Therapy 36(4):p 182-193, October/December 2013. | DOI: 10.1519/JPT.0b013e3182816045
  2. Shubert, Tiffany E. MPT, PhD. Evidence-Based Exercise Prescription for Balance and Falls Prevention: A Current Review of the Literature. Journal of Geriatric Physical Therapy 34(3):p 100-108, July/September 2011. | DOI: 10.1519/JPT.0b013e31822938ac
  3. Santos, Luis Eduardo BPT; de Sá Ferreira, Arthur PhD; Vilella, Renato Carvalho DHSc; Lunkes, Luciana Crepaldi PhD. The Importance of Physical Therapy in the Evaluation of Fall Prevention Programs in Older Adults: A Scoping Review. Topics in Geriatric Rehabilitation 40(1):p 83-92, January/March 2024. | DOI: 10.1097/TGR.0000000000000426
  4. Ackerman, Ilana N., Sze‐Ee Soh, and Anna L. Barker. "Physical therapists’ falls prevention knowledge, beliefs, and practices in osteoarthritis care: A national cross‐sectional study." Arthritis care & research 72.8 (2020): 1087-1095.

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