Happy Holidays and a Healthy New Year
Wishing you a joyous holiday season from all of us at Total Care PT! May your days be filled with love, laughter, and good health. Thank you for trusting us with your care. Here’s to a bright New Year full of happiness and healing. Happy Holidays to you and yours!
Afraid of Falling? Physical Therapy Is Here To Catch You
Marion, 74, was terrified of falling. (Note that her name has been changed.) She’d heard the statistics: Falls are a leading cause of injury among people over 60 and the second leading cause of injury deaths worldwide. And although she’d always been active, she found her balance changing as she grew older, which only deepened her fears.
Like many people, Marion didn’t realize that the fear of falling can also be debilitating. That fear kept her close to home. She didn’t spend as much time with friends and family, and her lifestyle was much less active than it had been ten years earlier–which actually increased her fall risk!
But then Marion began seeing a physical therapist to help with her hip pain. When she shared her concerns about falling, he incorporated fall prevention strategies into her treatment plan, building Marion’s confidence enough that she returned to some of her favorite activities, like gardening and meeting with friends for a weekly coffee.
At Total Care Physical Therapy, we know falls can be frightening. But we also know that fall prevention training can help you face your fears and give you the confidence to live an active, healthy lifestyle, even into old age.
Ready to get started with your own fall prevention plan? Schedule an appointment with us today!
Don’t Let Your 2024 Insurance Benefits Go To Waste!
Take charge of your health today and make the most of your insurance benefits!
If you’ve already met your deductible this year or have funds left in your HSA account, you can take advantage of our remarkable opportunity at Total Care Physical Therapy. Don’t let these valuable benefits go unused!
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.
Exercise of the Month
Single Leg Balance Taps
Start by standing on one leg with the other leg slightly off the ground. Slowly tap your raised foot in front of you and behind you while maintaining balance. Repeat 3 sets, 10 reps each.
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 that is 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.
Sources: https://www.nia.nih.gov/health/falls-and-fractures-older-adults-causes-and-prevention, https://www.choosept.com/guide/physical-therapy-guide-falls, https://www.who.int/news-room/fact-sheets/detail/falls, https://bmcgeriatr.biomedcentral.com/articles/10.1186/s12877-019-1359-9
No More Fear of Falling: Call Us Today!
A dedicated fall prevention plan from Total Care Physical Therapy can give you the confidence to age healthfully, no matter your fall risk. Call us today to schedule an appointment for your initial consultation!
You have the right to choose your PT! No referral is needed.
Feel Better by Eating Better!
Easy Roasted Potatoes
- 2 lbs Yukon Gold potatoes, peeled and cut into 1” slices
- 2 tbsp butter, melted
- 2 tbsp extra-virgin olive oil
- 2 tsp chopped fresh thyme
- 1 tsp chopped fresh rosemary
- ¾ tsp salt
- ½ tsp ground pepper
- 1 cup low-sodium vegetable broth or chicken broth
- 5 cloves garlic, peeled & smashed
Position rack in upper third of oven; preheat to 500° F. Toss potatoes, butter, oil, thyme, rosemary, salt and pepper in a large bowl. Arrange in a single layer in a 9-by-13-inch metal baking pan. (Do not use a glass dish, which could shatter.) Roast, flipping once, until browned, about 30 minutes. Carefully add broth and garlic to the pan. Continue roasting until most of the broth is absorbed and the potatoes are very tender, about 15 minutes more.
3 Ways Your Physical Therapist Can Help Keep You Steady
- Understanding Your Movement: We’ll check how you walk and move to find the best way to help you.
- Custom Exercises: We’ll teach targeted exercises to make your muscles stronger and improve your balance.
- Safety Tips for Your Home: We provide guidance on how to make your home safer so you won’t trip or fall, like putting up bars to hold onto in the bathroom or making sure all rooms have enough light.
Free Consultation
You can enhance your workouts & treatments with a free consultation.
