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 physical therapists 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 Physical Therapy 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.

6 Tips For a Healthy Diet This Summer

Your diet affects many aspects of your well-being including your immune system, bone health, muscle function, inflammation and pain. Conditions including heart disease and diabetes are also impacted by dietary intake. In summer, it can be difficult to keep good nutrition at the forefront especially with barbeques and cookouts popping up everywhere you look! Here are 6 nutrition tips to help you maintain a healthy diet this season:

1. Swap out snacks for fruits and vegetables. Consume at least 5 portions of a variety of fruits and vegetables daily. If this sounds challenging, remember that fresh, frozen, canned, dried, or even juiced fruits and veggies are all options.

2. Replace steak with fish. Fish is a great source of protein and contains many vitamins and minerals. You should try to incorporate at least 2 servings of fish into your diet every week.

3. Reduce your saturated fat intake. Too much saturated fat can raise your blood cholesterol levels, increasing your risk of developing heart disease. Examples of food high in saturated fat includes fatty cuts of meat, sausages, butter, hard cheeses, cream, cakes and biscuits.

4. Cut down on sugary drinks. Drinks high in sugar contribute to obesity and tooth decay. Try opting for a cool, refreshing glass of water instead, or a tasty fruit smoothie!

5. Drink enough water. Proper hydration is always important, but even more so during hot weather. You should aim for 6 to 8 glasses of water a day.

6. Don’t skip breakfast. A healthy breakfast sets the tone for your day and gives you the energy you need to make it to lunch! 

We hope these tips will help you navigate the season and prioritize your health this summer!