How can I prevent a fall?
Falls and balance issues are scary. While falls are the leading cause of injury in adults 65 and older (source 1 source 2) they can happen to anyone. Working with clients on how to prevent falls and improve balance is something we love to do here at Sea Pines Physical Therapy. Let's take a quick look at some things you can do if you are concerned with your balance or you are interested in maintaining sufficient balance in your later years.
What are some of the risk factors?
Muscle weakness, especially through the trunk stabilizing muscles and the ankles
Vision changes, which can even be environmental like bright sun when walking outside or darkness if you are getting up in the middle of the night.
Fear of falling or previous falls
Certain medications
How do I reduce my chance of falling?
Strengthening exercises for the trunk stabilizers, hips, and lower leg
Balance drills with consideration for safety, such as standing next to a counter for support should you lose your balance
Safety proof your environment and turn on lights if you are up in the middle of the night
With the supervision of a Physical Therapist, practice falling - as strange as this sounds, in physical therapy, we can help teach you how to fall in a safe way
What do I do if I am falling?
Try to stay as relaxed as possible, which is easier said than done.
Try to get yourself lower to the ground by bending your knees and thinking about spreading the impact over as much of the cushioned parts of your body as possible, like your glutes or thighs.
Avoid putting your arms out to catch yourself as this can lead to an injury in your wrist or arm.
If you feel like your balance is challenged, or if you are just interested in preventing future falls, schedule an appointment with us. We would love to help to increase your stability and decrease your fall risk. Often times these concepts can be taught in just a few sessions of physical therapy, which is a small investment and should improve your long-term wellbeing.
