Join us Tuesday, March 19th at our Maricopa location for our Free Fall Risk Assessment. We utilize the newest technology in assessing balance with VirtuSense Technology.
Did you know? Falls are the number one cause of:
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Welcome back! We appreciate the time it took you to follow this 4 part blog series. If you are joining for the first time, please take a second to read back through the first 3 parts:
Fall Risk Series Part 1: Top 5 Fall Risk Factors Inside The Home
Fall Risk Series Part 2: Top 5 Fall Risk Factors Outside The Home
Fall Risk Series Part 3: Who Is At Risk For A Fall?
These posts lay the foundation for a couple important things. First, should you be concerned? Second, what are some practical action steps to take?
However, we would like to add some practical and pre-emptive strategies to strengthen key areas and reduce your fall risk.
Note that this blog post does not constitute medical advice. Individual needs vary widely, so it is impossible for us to diagnose your situation through blog posts! We recommend that if you have a concern, you set up a free consultation at one of our 4 locations or contact your doctor. Please consult with your doctor or get evaluated by a physical therapist before commencing with any program of exercise.
The topic this week will be:
What are some practical exercises I can do to reduce your fall risk? As you have seen over the past few weeks, there are plenty of fall hazards that exist in the environment, both inside the home and outside. Hopefully you have already taken a few steps to mitigate your fall risk. However, one of the most significant pieces of advice we can give has still been overlooked: What are some things you can do to improve your balance & strength to ensure that you get to live a long, happy, and independent life?
1. Sit-to-Stand
This is one of the classic balance and fall prevention exercises. If possible, it is important to include this exercise in your program. Simply sit in a sturdy chair with your legs directly in front of you, cross your arms in front of your chest, and stand up. Since you are not using your arms for balance, you will need to bring your shoulders forward as you stand. Keep the back straight as you stand up, and then sit back down. Repeat 10 times.
2. Hip Abduction
The purpose of the exercise is to strengthen the outer hip. Hold onto a sturdy chair or table for balance. Balance on one leg and move the other leg straight out to the side, keeping the toes pointed straight forward. Repeat 10 times on each leg.
3. Hip Extensions
There are two main methods of doing this exercise: with a Theraband or without one. Either way, find a sturdy table that you can hold on to, facing towards the table. While standing up straight, pull one leg straight back and stand on the other. Repeat 10 times on each leg. If the exercise is too easy, use a Theraband wrapped around the table leg on one end, and your ankle on the other.
4. Toe Raises
The following two exercises can be performed back to back, since they are very similar. This exercise will strengthen the front of your lower leg. While holding onto a sturdy table or counter (perhaps the one you used for your hip extensions), raise your toes up in the air as high as possible and hold for 1 second. Then place your toes back down on the ground. Repeat 10 times.
5. Heel Raises
This exercise is–you guessed it–the opposite of the exercise you just performed. It will strengthen your calves and the backs of your lower legs. Hold onto your sturdy table or counter, and simply raise your heels up as high in the air as you can. Hold for 1 second, and then lower your heels. Repeat 10 times.
There you have it! A simple program of exercise that can be used indefinitely. This, combined with the fall prevention techniques mentioned in parts 1-3 of this series, can ensure that you continue to live independent and healthy for many years to come.
Welcome to Part 3 of our October Fall Risk Blog Series! If you haven’t gotten the chance yet, make sure to check out Parts 1 and Part 2 for reference. As always, if you have a concern for yourself or a loved one, please call us at your earliest convenience. We would love to help you continue to live a long, happy, and healthy life.
The topic of today’s blog post will be:
In this post, we will examine some common statistics and (hopefully) help you decide whether or not you should be concerned. Of course, this post does not constitute medical advice, and we strongly recommend that you consult with a medical professional before you draw any serious conclusions regarding your own level of fall risk. Without further ado, let’s jump into the post!
Who is most at risk for a fall? Here are 5 widely accepted indicators:
1. A History of Falls
By and large, the number one indicator of fall risk is that one has fallen in the past. Specifically, if someone has fallen in the past year, then they are considered to be a high fall risk in the future.
2. Being Advised to Use a Walker or Cane
Being advised to use a walker or cane by another person shows that they have observed something that makes them believe you may fall. The person may be a medical professional who has evaluated your fall risk, or simply a loved one who observes your movements on a regular basis. They may be referring to an unsteady gait or a tendency to trip or miss obstacles. There is no shame in using an implement to help you keep your balance, but this will ideally be paired with a program of easy exercise to keep you independent.
3. Using the Hands to Help With Standing Up
Often times, as we age, we will begin to compensate for decreased strength in various ways. The most common of these is to utilize the hands and arms to push off of chairs, toilets, and tables as we stand up. This, is one of the biggest indicators that a fall may be in the future.
4. Requiring Assistance From Others While Negotiating Obstacles
This can include needing help to step up stairs or onto curbs. One of the primary indicators of fall risk is needing assistance from others to perform these daily movements, since there will not always be someone around to help.
5. Taking Medicines To Help With Sleep, or Taking Medications That Cause Drowsiness/Light Headedness
Sometimes, a medication can be helping you with a significant part of your life, but it is still important to know what the side effects can be of all the medications you are taking. If you are taking a medication known to cause drowsiness, light headedness, or aid in sleep, it can affect your balance and increase your fall risk.
There you have it! If any of the above factors describe you or a loved one, please don’t hesitate to call us and get a fall risk assessment, free of charge. Stay tuned for Part 4 of our October Fall Risk Series, which will come out next Monday!
Welcome back, everyone! This will be our second installment in our October Fall Risk series! Please read and enjoy the post, and if you have any concern for yourself or a loved one, please call and set up a free fall risk assessment at a Petersen Physical Therapy location near you.
The topic of Part 2 will be the top five environmental fall risk factors outside the house. Last week, we explored environmental factors inside the home. However, it is important to be aware of these factors wherever we go. The difference outside the home is that we have less control over them. For instance, you could straighten out the throw rug in your home, but you can’t control the size of the stairs in an office building. Being aware will be your biggest ally, but of course there are also strategies that can be employed to mitigate the chances of a fall. For instance, you can go around an area with unstable ground, instead of walking across.
Let’s get into it: the top five environmental fall risk factors outside the home are:
1. Steep/Long Stairs and Curbs
Stairs present a tricky obstacle, since no two staircases seem to be exactly the same. Sometimes steps are lower than they seem, sometimes they are steeper or deeper than they seem. Both cases can cause falls.
The solution: Be careful and be sure of your footing before placing weight on your leg. Handrails exist for a reason: use them! A common theme in this post will be awareness and taking your time, since you cannot control your outside environment as much as your home environment.
2. Sloping Driveways, Parking Lots, or Patches of Ground
While this category can include many different areas, the idea remains the same: sloping surfaces can be deceptive. Most often these are driveways or sidewalks, but they can sometimes include fields or parking lots as well. These surfaces can be deceptive, because there may not be and obvious hazard or obstruction present.
The solution: Survey the ground before moving. Be aware of a slope and balance accordingly. If possible, take a flight of stairs with a handrail instead of walking up/down a steep slope.
3. Cracked Sidewalks
Cracked sidewalks present a fall risk because slabs of concrete can move over time. Sometimes, a sidewalk looks flat, but there can be a “step” of 1-2 inches between slabs. These can often be difficult to see. Also, sometimes weeds or plants have grown in the cracks and present a further risk.
The solution: Like fall risk #2, there’s not a ton that can be done to change the environment. The best advice is to be aware of the ground you are stepping on and be careful. Use a handrail if one is present.
4. Low Light
It may seem silly to list this factor again, since it was #3 on last week’s list or the top five fall risks inside the home. The fact remains, however, that any situation can become hazardous after dark. Parking lots, yards, and even public areas can be harder to navigate once the sun goes down.
The solution: If you have to go out after dark, be careful! Bring a dedicated flashlight if you can (some people opt to use phone lights, but these can drain batteries quickly and you run the risk of losing your ability to contact someone in case of emergency). However, the most obvious solution is to do your shopping, visiting, and other errands during the day, rather than at night.
5. The Unexpected: Traffic, Dogs, Other People, etc.
This heading contains a lot of different possibilities, but the idea remains: Sometimes you are in a crowded area, or you are around others who are walking their animals, or your are crossing a road, etc. People can bump into you, and often they “came out of nowhere”. Sometimes you are crossing a street and didn’t notice the car turning right. I’m sure you can come up with a few other “unexpected” situations which could arise.
The solution: Situational awareness. Look around, be aware of who is walking behind/beside you, and how fast they are going. Anything nearby that could “bump” you, should be on your radar. This way, you can be careful as you navigate the world around you.
And there you have it! Stay tuned next week for Part 3 of our fall risk series, which will begin to explore who is at risk, and Part 4 the following week, which will discuss some easy exercise solutions you can employ to decrease your chances of falling. Please understand that these blog posts are meant to be informational, and none of it can replace medical advice. Please consult with your doctor or schedule a fall risk assessment with us in order to get specific advice for your particular situation.
Did you know that October is National Physical Therapy Month? In honor of this time, Petersen Physical Therapy is offering free fall risk assessments for the entire month of October, in order to give back to the community. That’s it, no strings attached! If you are wondering whether you are at risk for falling, please call anyone of our four locations. We will assess your risk level and provide you with some exercises and lifestyle suggestions to improve your balance/coordination, and decrease your risk of falling.
This will be the first in a 4 post series about fall risks, and some of the solutions you can employ to reduce the risk of falling. The articles will be posted on Mondays during the month of October. Watch this space.
The topic of today’s post will be:
What are the Top 5 Major Fall Risks in the House?
Falling has always been one of the leading causes of serious injuries in the United States, and around the world. Consider the following statistics:
One in three seniors over the age of 65 experience a fall per every year, and one in five falls causes a serious injury, such as a broken bone or head injury.
There is good reason to be concerned about this issue.
The 5 most common fall risks in the home are throw rugs and pets, so lets start there:
1. Carpets/Rugs
The edge of a carpet is an obvious place to be careful, but what about the middle? Thing about a throw rug that gets bunched up when walked on a lot. It’s true, the middle of a rug can be the most fall-causing area. The reason is simple: we’re not watching our feet around the middle of the carpet.
The solution: Make sure rugs are straightened out. Pay attention to your footing while on a carpet or rug.
2. Pets
Pets love to be the center of attention! While most of us have a soft spot in our hearts for the animals in our lives, they can also present some of the greatest fall risks. It’s important to pay attention to an animal’s movements as we enter a room, especially if you know that your pet has a tendency to dart across the room suddenly.
The solution: Since pets are always moving, there’s not a simple answer to this question. You know your animal, and you know where in the room they generally lay and walk. When you enter a room, make sure you know where your pets are.
3. Low Light
Low light is one of the factors that present the highest fall risks. We must be aware of it, especially since we ar presented with this obstacle every day, either early in the morning before the sun comes up, or walking around the house/yard at night. The obvious risk presented by low light is that it makes other fall risk factors more dangerous. The clutter in the room or the aforementioned pets become harder to see and anticipate.
The solution: Leave night lights around the house. Have a lamp next to the bed (most of us already do), and be sure of your footing before you embark on a midnight journey to the kitchen or bathroom. The key is to light areas as you move through them. Using night lights to find light switches, and then turning on the switches as they become necessary to move through the next space.
4. Low Toilet Seats, Shower Seats, Slick Shower Floors
As humans grow older, our leg muscles atrophy. One of the most common “fall areas” is the bathroom. This results from a number of factors. Low toilet seats can be a hazard area if we attempt to stand back up and lose our balance in the process. Showers present a similar problem, as well as slick shower floors.
The solution: Have grab bars installed next to toilets and in showers. Utilize rubber floor inserts for showers. These installations work wonders.
5. Old, Uneven Chairs & Tables.
We’ve all owned a set of chairs that eventually became so unstable and loose that we weren’t sure if they’d support us the next time we sat in them! Don’t let this be you! One of the ways to mitigate your fall risk is to have a stable platform to push from as you sit down or stand up. Therefore, those old creaky chairs and tables may not be the best option for your kitchen, dining room, or living room.
The solution: While it’s technically an option to repair old furniture, we recommend buying newer, more stable pieces to use. You will notice an immediate improvement in your ability to sit down and stand up.
Some closing thoughts:
There are, of course, a number of other fall risk factors not mentioned in this blog post. These include clutter around the house and power cords across walkways and rooms. If any of these are present in your home, it’s recommended to reduce your fall risk by dealing with them as soon as possible.
Of course, there is no substitute for being careful! We know you want to continue to live a full life! Don’t let a fall affect that quality!
As mentioned earlier, please call if you are questioning whether or not you are at risk for a fall. We will provide a quick assessment and some specific suggestions to mitigate your chances of a fall, allowing you to continue to live your life without the fear of falling hanging over your head!
Please join us next week for Part 2 of our October Fall Risk Series!
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