September is Fall Prevention Month.
Stay Steady: Tips for Fall Prevention Month
Every year, 1 in 4 people over age 65 experiences a fall, and unfortunately, 1 in 5 of those falls results in serious injuries like broken bones or head trauma. While falls are common in older adults, they're not an inevitable part of aging. Research shows there are proven ways to reduce your fall risk through simple changes and targeted exercises. Lower Body Strength is Critical Your legs are your foundation for stability. As we age, we naturally lose muscle mass each year without resistance training. This lower body weakness directly increases your fall risk, making strengthening exercises essential for fall prevention.
Effective Lower Body Strengthening Activities: ● Walking regularly ● Water exercise (gentle on joints while building strength) ● Weight lifting or resistance band exercises ● Body weight exercises like squats and lunges ● Stair climbing
Your physical therapist can design a safe, personalized strengthening program that targets the specific muscles you need for better stability and balance. Balance Training: Use It or Lose It Balance is like any other skill – it requires practice to maintain and improve. Challenging your balance with simple exercises can make a real difference in preventing falls.
Simple Balance Exercises to Try Start with these basic exercises, using a sturdy chair or counter for support if needed: ● Single-leg stands: Hold for 10-30 seconds on each foot ● Eyes-closed standing: Stand with feet together, eyes closed for 10-15 seconds ● Chair rises: Get up from a chair without using your hands ● Heel-to-toe walking: Walk in a straight line, placing one foot directly in front of the other
Important: Always have something sturdy nearby to grab if you feel unsteady, and stop if you feel dizzy or uncomfortable. Creating a Safer Home Environment Many falls happen at home, but small, simple environmental changes can make a huge difference in your safety. ● Use night lights to improve visibility in hallways and bathrooms ● Remove loose rugs or clutter that could trip you ● Secure cords and cables out of walking paths ● Install grab bars in bathrooms near the toilet and shower ● Keep commonly used items within easy reach to avoid risky climbing
Don’t Forget About Vision & Medications Your eyes and your medications play a big role in balance too. Don't ignore these important components. ● Have your vision checked regularly - poor eyesight can cause you to miss tripping hazards. ● Talk with your doctor or pharmacist about your medications, especially if you feel dizzy, drowsy, or unsteady.
When to See a Physical Therapist
If you’ve noticed more unsteadiness, or if you’ve had a fall in the past, a physical therapist can help. A PT can: ● Assess your balance and strength ● Create a personalized exercise program ● Teach you strategies to stay safe and confident ● Work with your doctor or pharmacist on vision or medication concerns Bottom Line Falls are common, but they don’t have to be part of aging. By strengthening your legs, practicing balance, and making your home safer, you can reduce your risk and stay active.
This Fall Prevention Month, take one small step toward better balance - you’ll be glad you did.
References
1) Exercise for falls and fracture prevention in long term care facilities: a systematic review and meta-analysis. J Am Med Dir Assoc. 2013;14(9):685-689.e2. https://pubmed.ncbi.nlm.nih.gov/23860265/
2) Preventing Falls in Older Persons. Am Fam Physician. 2017 Aug 15;96(4):240-247. PMID: 28925664. a. https://pubmed.ncbi.nlm.nih.gov/28925664/
3) 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. https://journals.lww.com/jgpt/fulltext/2013/10000/the_effectiveness_of_physical.5.asp x?casa_token=r5fLfvxztA0AAAAA:9yaeibFmZiCeIZiQcSOVcbWkWpA_8spTG-bNT2UFa D2Dc7tljHsv3VW5XfmnvIySLNwrJDd7aqnJTsfdHmRqK8
4) Exergame technology and interactive interventions for elderly fall prevention: A systematic literature review https://www.sciencedirect.com/science/article/abs/pii/S0003687016302265
1) Physical Therapy Guide to Falls - https://www.choosept.com/guide/physical-therapy-guide-falls
2) Fall Prevention Starts with a Conversation https://www.ncoa.org/article/falls-prevention-conversation-guide-for-caregivers
3) Balance and Falls
https://www.apta.org/patient-care/public-health-population-care/balance-and-falls
Stay Active and Injury-Free This Summer!
Stay Active and Injury-Free This Summer! Tips for Your Favorite Activities
Summer is a great time to get outside and enjoy activities like running, hiking, and swimming. Moving your body is great for your health! But sometimes, fun activities can lead to aches and pains. The good news is that many common summer sports injuries can be avoided. As physical therapists, we want to help you stay active and safe.
Studies show that programs to prevent injuries really can work. Taking a few simple steps before, during, and after your activities can make a big difference. Before You Go: Warm Up Your Body Think of a warm-up as a gentle wake-up call for your muscles. It gets your blood flowing and prepares your body for more activity. This can help lower your chances of getting hurt.
● For Running & Hiking: ○ Start with 5-10 minutes of light cardio, like brisk walking or jogging in place.
○ Try some dynamic stretches - these are stretches where you move: ■ Leg Swings: Hold onto something stable and gently swing one leg forward and back (10 times), then side to side (10 times). Repeat with the other leg. ■ Arm Circles: Make big circles with your arms forward (10 times) and then backward (10 times). ■ Walking Lunges: Step forward into a lunge, keeping your front knee over your ankle. Alternate legs for 10-12 lunges.
● For Swimming: ○ Begin with a few minutes of easy swimming at a slow pace.
○ Do some gentle arm and leg movements in the water or on the pool deck: ■ Arm Swings: Similar to above, swing your arms forward and backward. ■ Shoulder Rolls: Roll your shoulders up, back, and down (10 times). Smart Moves to Avoid Common Injuries Each activity has its own set of common issues. Here’s how to protect yourself:
● Running: ○ Common Issues: Runner's knee, shin splints, and ankle sprains.
○ Stay Safe: ■ Wear good running shoes that fit well and replace them when they wear out. ■ Increase your running distance and speed slowly. Don't do too much, too soon. ■ Run on softer surfaces when possible. ● Hiking:
○ Common Issues: Ankle sprains, blisters, and knee pain.
○ Stay Safe: ■ Wear sturdy hiking shoes or boots with good ankle support. ■ Use hiking poles, especially on uneven ground, to help with balance. ■ Pay attention to the trail and where you are stepping. ■ Drink plenty of water, especially on hot days. ● Swimming:
○ Common Issues: Swimmer's shoulder and neck pain.
○ Stay Safe: ■ Focus on good swimming form. If you’re unsure, a lesson could help. ■ Don’t overdo it with training equipment like hand paddles too soon. ■ Listen to your body. If your shoulder or neck hurts, take a break. After Your Activity: Cool Down and Recover Just like a warm-up, a cool-down helps your body. It allows your heart rate to return to normal slowly and can help reduce muscle soreness.
● Cool Down (All Activities): ○ Finish with 5-10 minutes of slower activity. For example, walk after a run or hike, or do some very easy swimming.
● Recovery Tips: ○ Gentle Stretching: Hold stretches for 20-30 seconds. Focus on the muscles you used. For example, stretch your hamstrings (back of thighs), quadriceps (front of thighs), and calves after running or hiking. For swimming, stretch your shoulders and chest. ○ Hydrate: Drink water to replace fluids you lost while sweating. ○ Eat Well: Have a balanced snack or meal with some protein and carbohydrates to help your muscles recover. ○ Rest: Make sure you get enough sleep. This is when your body does a lot of its repair work. ○ Listen to Your Body: If something feels wrong or you have pain that doesn't go away, don't ignore it.
Enjoy your summer activities! Take these simple steps to help keep yourself injury-free and feeling your best. If you do experience pain or an injury, remember that physical therapy can help you get back to doing what you love. Contact us to learn more.
References: Research:
1. https://pmc.ncbi.nlm.nih.gov/articles/PMC7353668/
3. https://www.sciencedirect.com/science/article/pii/S2095254620301526
Articles and Content:
● https://www.choosept.com/health-tips/5-tips-improve-your-swimming-stroke-avoid-injury
● https://www.choosept.com/health-tips/healthy-running-advice-physical-therapists
Senior Falls
1 in 3 Seniors Will Fall This Year.
Physical Therapy Can Make Sure You're Not One of Them.
Falls are a big deal.
They can cause injuries and make it hard to live on your own. They can also make you afraid of falling again. This fear might make you less active, making you weaker and more likely to fall. It's a tough cycle to break. Falls aren't a normal part of aging. Physical therapy can reduce your risk and help you stay independent. Here are five ways your PT can help.
Creating a personalized exercise plan
Being active helps prevent falls. Your PT will create an exercise plan based on your needs and interests. This should be fun! Consider going on walks, dancing, aquatic exercise, or practicing yoga.
Making Your Home Safer
Many falls happen at home. Simple changes like removing tripping hazards and using night lights can make a significant difference. Your physical therapist can help you with these and recommend other modifications to make your home safer.
Strength and Balance Exercises
Strong muscles and good balance are vital to preventing falls. Your PT will show you specific exercises that help with both.
Addressing underlying health issues
Falls are often the result of multiple factors. Your PT can work with your other doctors to address things like vision problems, heart issues, incontinence, or diabetes that might make you more likely to fall.
Help you find community programs
Staying active is easier and more fun with others. Your PT can help you find group exercise classes or other programs in your area that will help you stay strong and independent.
Take the first step
If you're worried about falling or have already had a fall, don't wait to get help. Talk to your physical therapist. Falling isn't a normal part of getting older. With the right help, you can stay strong, maintain your balance, and keep doing the things you love. Physical therapy is a great way to ensure that you stay on your feet and remain active and independent. Take that first step towards better balance and a more active life. Your future self will thank you!
References
1. Exercise for falls and fracture prevention in long term care facilities: a systematic review and meta-analysis. J Am Med Dir Assoc. 2013;14(9):685-689.e2. a. https://pubmed.ncbi.nlm.nih.gov/23860265/
2. Preventing Falls in Older Persons. Am Fam Physician. 2017 Aug 15;96(4):240-247. PMID: 28925664. a. https://pubmed.ncbi.nlm.nih.gov/28925664/
3. 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. a. https://journals.lww.com/jgpt/fulltext/2013/10000/the_effectiveness_of_physical.5.asp x?casa_token=r5fLfvxztA0AAAAA:9yaeibFmZiCeIZiQcSOVcbWkWpA_8spTG-bNT2UFa D2Dc7tljHsv3VW5XfmnvIySLNwrJDd7aqnJTsfdHmRqK8
4. Exergame technology and interactive interventions for elderly fall prevention: A systematic literature review a. https://www.sciencedirect.com/science/article/abs/pii/S0003687016302265
5. Reducing the Risk of Falling and Injuries From Falls: Research on the Value of Physical Therapy a. apta-handout-falls-research.pdf
6. Physical Therapy Guide to Falls a. https://www.choosept.com/guide/physical-therapy-guide-falls
7. Fall Prevention Starts with a Conversation a. https://www.ncoa.org/article/falls-prevention-conversation-guide-for-caregivers
8. Balance and Falls a. https://www.apta.org/patient-care/public-health-population-care/balance-and-falls
Getting the Most Out of Your Workouts
Exercise is one of the best things you can do for your health. It can reduce your risk of chronic diseases like diabetes or cancer. It reduces your risk of stroke, dementia, osteoporosis, and obesity. Exercise also helps with your mood, sleep, and overall quality of life. Despite all of these benefits, most Americans don't get enough. According to the Department of Health, 80% of Americans don't meet the recommendations for physical activity. This is impacting our health. About half of American adults have a preventable chronic disease. The good news is that exercise has a positive impact on seven of the ten most common ones. That leads to the question: Are you getting enough activity? Here are the current guidelines:
● Preschool-aged children (ages 3 - 5) at least 3 hours of physical activity daily
● Children and adolescents (ages 6 - 17) at least 60 minutes of activity a day
● Adults 150 minutes of moderate-intensity aerobic activity weekly, and muscle strengthening activities on at least 2 days
● Older adults (ages 65 and older) Same as the adults above with additional components added such as balance training If you're falling short on physical activity, you may not think of your PT as someone who can help, but you should! Physical therapists have extensive training in anatomy, physiology, and movement science. They can get anybody moving! Here are some great times to choose a PT to help with your fitness:
● You're recovering from an injury or surgery.
● You have pain or limitations that affect your movement.
● You have a chronic condition that affects your fitness, like arthritis.
● You need help improving your balance or preventing falls.
● You want a personalized program that addresses specific weaknesses or imbalances. Your PT can work with your physicians and medical team to ensure your workouts are safe. As you progress, they can also work with professionals like strength coaches or personal trainers to take your fitness to the next level. With your PT's guidance, you can address limitations, prevent injuries, and design a personalized program that keeps you motivated and moving towards a healthier you.
References
1) Building motivation and sustainability into the prescription and recommendations for physical activity and exercise therapy: The evidence, Physiotherapy Theory and Practice, 25:5-6, 424-441, a. DOI: 10.1080/09593980902835344
2) The physical therapist’s role in physical activity promotion. British Journal of Sports Medicine 2009;43:99-101. a. https://bjsm.bmj.com/content/43/2/99.citation-tools
3) Improving Adherence to Exercise: Do People With Knee Osteoarthritis and Physical Therapists Agree on the Behavioral Approaches Likely to Succeed?. a. Arthritis Care Res, 70: 388-397. https://doi.org/10.1002/acr.23297
4) Periodization and physical therapy: Bridging the gap between training and rehabilitation a. https://www.sciencedirect.com/science/article/abs/pii/S1466853X1500067X
Articles/Content:
1) Physical Activity Improves Your Health and Quality of Life a. https://www.choosept.com/video/physical-activity-improves-health-quality-life
2) Home Exercise From a Physical Therapist a. https://www.choosept.com/video/home-exercises-floor-mat
3) Tips to Avoid Overtraining a. https://www.choosept.com/health-tips/tips-avoid-overtraining-injuries
Finding Balance: Dizziness and PT
Dizziness is common in people over 20 and it can be a big problem in your daily life. Feeling unsteady, lightheaded, or like the room is spinning is alarming, and makes day to day tasks difficult. The good news is that dizziness often has treatable causes, and your physical therapist can be the perfect person to help.
Understanding Dizziness
Dizziness isn't a specific problem - it's a symptom that can come from a lot of different issues. Feeling dizzy most commonly comes from issues with your inner ear, but it can also come from your vision, joint or muscle issues in your neck, migraines, changes in blood pressure, head injuries, or other neurological problems.
How Physical Therapists Help
To understand dizziness and how a PT can help, you have to know a little about how balance works. Your brain uses information from your inner ears, your vision, and input from your joints about their position and movement to keep you balanced and stable. Typically all of this information paints the same picture for your brain. If your brain gets conflicting information - say your inner ear sends different information than vision and your joints - that often results in a feeling of dizziness, unsteadiness, or vertigo. Your physical therapist will ask questions about your history, then perform testing on all of the systems that help you stay balanced to figure out the cause of your dizziness. Your treatment plan will vary depending on what your PT finds. Some typical examples include:
● Exercises: Your PT may prescribe specific exercises to improve your balance, strengthen or stretch specific muscles, or to help retrain your brain to interpret sensory information. These can include gaze stabilization exercises which help your eyes and inner ears work better together, habituation exercises that help your brain get used to different types of input, and balance training on different surfaces.
● Canalith repositioning maneuvers (CRM): If your dizziness is caused by benign paroxysmal positional vertigo (BPPV), a specific type of inner ear problem, your therapist may perform maneuvers to reposition tiny crystals within your ear canal, alleviating your vertigo. They can also teach you how to do these at home.
● Education: Your therapist will educate you about your condition, how to manage dizziness, and exercises you can perform at home. They may also help you modify activities that cause dizziness, or train you on ways to work through it.
Dizziness doesn't have to interfere with life. Physical therapists can help reduce your dizziness, improve your balance, lower your risk of falls, and improve your confidence in your daily activities.
References:
1. Cervicogenic Dizziness: A Review of Diagnosis and Treatment
a. https://www.jospt.org/doi/10.2519/jospt.2000.30.12.755
2. Physical therapy interventions for older people with vertigo, dizziness and balance disorders addressing mobility and participation: a systematic review. BMC Geriatr 20, 494 (2020).
a. https://doi.org/10.1186/s12877-020-01899-9
3. Vestibular Rehabilitation for Peripheral Vestibular Hypofunction: An Evidence-Based Clinical Practice Guideline: FROM THE AMERICAN PHYSICAL THERAPY ASSOCIATION NEUROLOGY SECTION. J Neurol Phys Ther. 2016 Apr;40(2):124-55. doi: 10.1097/NPT.0000000000000120. PMID: 26913496; PMCID: PMC4795094
a. 10.1097/NPT.0000000000000120
4. Between Cognitive Assessment and Balance Measures in Adolescents Referred for Vestibular Physical Therapy After Concussion. Clin J Sport Med. 2016 Jan;26(1):46-52.
a. https://www.ncbi.nlm.nih.gov/pmc/articles/PMC4856020/
5. Physical Therapy lowers falls by 68% after Dizziness
6. Physical Therapy Guide to Dizziness
a. https://www.choosept.com/guide/physical-therapy-guide-vertigo
7. Vestibular Rehabilitation Therapy
a. https://my.clevelandclinic.org/health/treatments/15298-vestibular-rehabilitation
Relief Through Movement: Physical Therapy for Chronic Pain
Chronic pain can be a debilitating condition, limiting your mobility and impacting your daily life. The CDC estimates that around 50 million Americans experience chronic pain, and 17 million have substantial reductions in activity because of pain. Beyond limiting activity or your ability to work, chronic pain has been linked to depression, Alzheimer’s disease, and substance abuse.
Chronic pain can be a debilitating condition, limiting your mobility and impacting your daily life. The CDC estimates that around 50 million Americans experience chronic pain, and 17 million have substantial reductions in activity because of pain. Beyond limiting activity or your ability to work, chronic pain has been linked to depression, Alzheimer’s disease, and substance abuse.
Chronic pain is complex. There’s no single intervention to treat it, but physical therapy should be part of the mix. Here’s why:
How PT Approaches Pain: Physical therapy often provides relief that’s just as effective as medication but without the potential side effects. Here's a breakdown of how PT tackles pain and its effectiveness:
Identify the Root Cause: PT goes a step further than medication that masks pain. Therapists assess your posture, muscle strength, flexibility, and joint mechanics to pinpoint the source of your discomfort.
Address the Underlying Issues: Based on the evaluation, PT focuses on strengthening weak muscles that support your joints, improving flexibility for a better range of motion, and correcting any imbalances or postural problems that might contribute to pain.
Use A Multi-Faceted Approach: A PT treatment plan will be customized based on the evaluation. In addition to therapeutic exercise, a PT might use various techniques. Examples include:
· Manual Therapy: PTs use massage, joint mobilization, and trigger point therapy to address muscle tension, improve circulation, and alleviate pain.
· Modalities: Techniques like ultrasound, heat therapy, or electrical stimulation can reduce inflammation, promote healing, and manage pain.
· Aquatic Therapy: A warm, therapeutic pool supports your body and joints while offering gentle resistance. This can often make it easier to start moving again after being in pain for an extended time.
Educate and Empower Patients: PTs equip you with the knowledge and tools to manage your pain independently. This might include learning a new exercise routine, how to modify activities, or how to modify your daily schedule when you’re feeling better (or worse) than normal. It’s also becoming increasingly likely that you’ll learn how pain works. Research shows that combining pain education with physical therapy is an effective treatment.
If you're struggling with chronic pain, call your physical therapist. They might have the key that will unlock a pain-free life.
References:
1. Chronic Pain Among Adults — United States, 2019–2021 | MMWR (cdc.gov)
2. The impact of combining pain education strategies with physical therapy interventions for patients with chronic pain: A systematic review and meta-analysis of randomized controlled trials, Physiotherapy Theory and Practice, 37:4, 461-472 DOI: 10.1080/09593985.2019.1633714
3. Preferred Communication Strategies Used by Physical Therapists in Chronic Pain Rehabilitation: A Qualitative Systematic Review and Meta-Synthesis, Physical Therapy, Volume 102, Issue 9, September 2022, pzac081 Preferred Communication Strategies Used by Physical Therapists in Chronic Pain Rehabilitation: A Qualitative Systematic Review and Meta-Synthesis - PubMed (nih.gov)
4. The Influence of Cognitive Behavioral Therapy on Pain, Quality of Life, and Depression in Patients Receiving Physical Therapy for Chronic Low Back Pain: A Systematic Review https://onlinelibrary.wiley.com/doi/abs/10.1016/j.pmrj.2018.09.029