Physical Therapy
10 Things Your Physical Therapist Wants You to Know to Prevent Falls
Oct
10 Essential Tips from Your Physical Therapist to Prevent Falls
Falls are one of the leading causes of injury, particularly among older adults, and they can result in severe consequences, including fractures and long-term disability.
However, most falls can be prevented with the right knowledge and strategies. As physical therapists, we’re committed to helping you reduce your risk of falling.
Here are 10 important things your physical therapist wants you to know about fall risk prevention.
1. Balance Is Trainable at Any Age
You might think balance declines naturally with age, but the truth is, balance can improve with the right exercises.
In fact, studies have shown that targeted balance training can reduce fall risk by up to 40% in older adults (Sherrington et al., 2019). Physical therapists tailor exercises to your specific balance deficits, focusing on coordination, strength, and flexibility to enhance stability.
2. Core Strength Matters More Than You Think
While many associate fall prevention with leg strength, a strong core is equally important. Your core stabilizes your entire body, helping you maintain balance during movement.
A weak core makes you more prone to unsteadiness. Physical therapists often include exercises that target your core to improve posture and overall stability, which are key factors in fall prevention.
3. Improving Vision Is Part of Fall Prevention
Vision plays a critical role in balance and navigation. Even slight changes in your eyesight can increase your fall risk. Physical therapists might refer you for a vision check, or provide visual retraining exercises if your fall risk is related to vision changes. In one study, 42% of fall-related hospital admissions were linked to poor vision (Legood et al., 2002).
Fall-related hospital admissions were linked to poor vision.
4. Medication Can Increase Your Fall Risk
Certain medications, especially those for high blood pressure, depression, or sleep disorders, can lead to dizziness or low blood pressure, both of which increase your fall risk. Your physical therapist might review your medications and consult with your healthcare provider to make sure they aren’t contributing to your risk of falling.
5. Fear of Falling Can Increase Your Risk
It might seem counterintuitive, but being overly fearful of falling can make you more likely to experience a fall. This is called "fear avoidance," where people limit their movement, leading to reduced muscle strength, balance, and coordination over time. Physical therapists work to build your confidence by designing safe and gradual mobility programs to help you move without fear.
6. Footwear Makes a Big Difference
Shoes that fit poorly or provide inadequate support can increase your chances of slipping or tripping. Surprisingly, going barefoot or wearing socks indoors also increases fall risk.
According to a study published in Footwear Science, wearing shoes with appropriate tread and support can reduce fall rates by 23% (Menant et al., 2008). Physical therapists can help you assess your footwear and make appropriate recommendations for reducing fall risks.
7. Home Hazards You Haven’t Thought About
Most people are aware of common tripping hazards like loose rugs or poor lighting.
However, other factors like uneven flooring, cluttered walkways, or even pets can pose significant risks. Physical therapists can conduct a home safety assessment or provide guidance on making your home environment safer to prevent falls.
8. Hydration Impacts Balance
Dehydration can lead to dizziness, fatigue, and confusion—all of which impair balance. Older adults are more prone to dehydration because their sense of thirst decreases with age.
Drinking enough water can improve alertness and help you maintain better balance. Physical therapists often emphasize the importance of hydration in conjunction with exercises to improve overall health and fall prevention.
9. Chronic Conditions Can Increase Fall Risk
Certain chronic conditions, such as diabetes, arthritis, or Parkinson’s disease, can increase your risk of falling by affecting mobility, coordination, or sensation.
For example, diabetic neuropathy can cause numbness in your feet, making it harder to feel the ground. Physical therapists specialize in managing these conditions through personalized exercise programs that address your specific limitations while minimizing fall risk.
10. Strengthening Your Upper Body Is Crucial
When most people think about preventing falls, they focus on strengthening their legs. While lower body strength is important, upper body strength is often overlooked. Strong arms can help you catch yourself if you start to fall, and strong shoulders improve your ability to use assistive devices like canes or walkers effectively. Physical therapists often incorporate upper body strengthening exercises into fall prevention programs.
Preventing falls is about more than just being careful. It involves strengthening your body, improving balance, assessing your environment, and managing medical risks.
By following these often-overlooked tips, you can significantly reduce your fall risk and stay safe and independent.
Sources:
- Sherrington, C., Fairhall, N., Wallbank, G. K., et al. (2019). Exercise for preventing falls in older people living in the community. Cochrane Database of Systematic Reviews.
- Legood, R., Scuffham, P., Cryer, C., & Langley, J. D. (2002). Are we blind to injuries in the visually impaired? The British Journal of Ophthalmology.
- Menant, J. C., Steele, J. R., Menz, H. B., et al. (2008). Optimizing footwear for older people at risk of falls. Footwear Science.
These strategies form the cornerstone of fall risk prevention, helping you stay on your feet and reducing the chances of an accident. If you’re concerned about your fall risk, consult with one of our physical therapists so they can help you develop a personalized plan for fall prevention.
Proactive Fall Prevention With Denver Physical Therapy At Home
You don’t have to wait for a fall or injury to seek PT or OT services. Both therapies offer essential preventative care that can improve balance, mobility, and confidence in everyday tasks.
Whether through strength training, balance exercises, home modifications, or task-specific training, PT and OT are crucial for fall prevention.
At Denver Physical Therapy At Home, you can receive tailored care (physical therapy and occupational therapy) right in the comfort of your home, helping you stay safe and independent for years to come.
Contact us here for customized physical therapy or occupational therapy at your home.