Physical Therapy for Reducing Fall Risk

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Are you or a loved one afraid of falling? Has a doctor ever told you you’re at risk for falls? As we age, our fall risk tends to increase – up to one third of community dwelling people over 65 fall every year. Those under 65 with certain underlying medical conditions can also be at an increased risk of falling. Many people also experience fear and anxiety around the possibility of falling. But there’s good news too – Physical Therapy can help.

How would you know whether someone is at risk of falling? There are many factors which can increase one’s risk for falls, such as:

  • Advanced age
  • Deconditioning and weakness
  • Peripheral neuropathy
  • Neuromuscular conditions such as Parkinson’s disease, Multiple Sclerosis
  • Vestibular system dysfunction, such as Vertigo
  • Cognitive decline

There are 3 systems of balance your body employs. These systems all provide valuable information to your brain to help keep your body upright.

  • Vision
  • Proprioception – senses muscle tension, joint position, and the feeling you get through your feet
  • Vestibular system of your inner ear- senses motion of the head

By challenging each of these 3 systems of balance in a safe environment, Physical Therapy can improve overall balance to reduce fall risk in the community.

Research shows that general physical activity helps to reduce fall risk. A multifaceted exercise program has shown to be most effective, vs. only one type of training (ex – resistance training only). Physical Therapy typically employs several strategies to reduce fall risk.

Interventions for fall prevention may include…

  • Narrow base of support/Single leg training
  • Balance training on uneven surfaces
  • Dynamic balance training
  • Stair and curb training, obstacle navigation
  • Muscle strengthening
  • Functional activity training
  • Gait training
  • Assistive device training (cane, walker)
  • Fall prevention education and assessment of environment
  • Cardiovascular exercise or walking program

In summary, balance training as part of a well-rounded exercise regimen has been proven to reduce fall risk. Your physical therapist will guide you through testing designed to determine your fall risk level. Then, based on that information they will design a customized plan of care to help improve your balance. A home exercise program (HEP) is usually given to help maximize the benefits of therapy. These exercises can be done at home safely with the use of a sturdy countertop, table, or chair. Your therapist will also help educate you about how you can reduce your risk of falling, and help you regain confidence to go through your daily activities with less fear of falling.

Sources:

https://www.physio-pedia.com/Balance_Training?utm_source=physiopedia&utm_medium=search&utm_campaign=ongoing_internal

https://www.ncbi.nlm.nih.gov/pmc/articles/PMC6635278/

https://www.ncbi.nlm.nih.gov/pmc/articles/PMC8518387/

https://www.kansashealthsystem.com/news-room/blog/0001/01/the-balance-system#:~:text=Three%20systems%20in%20the%20body,proprioceptive%20(sensory%20nerves)%20system.

Understanding and Treating Vertigo and BPPV

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Disturbances in the inner ear can cause Vertigo which is a type of dizziness. A common symptom is the feeling of spinning in your head or the world around you is spinning or moving. It can last several seconds or minutes.

Benign Paroxysmal Positional Vertigo is a specific type of vertigo and usually presents as a feeling of spinning with head motions such as turning over in bed, looking up or looking down, sitting up, turning your head to look at your surroundings. It consists of brief episodes of mild to severe symptoms and can include nausea. It can result to gait and balance problems.

Crystals in your ear being in the wrong place in the inner canals can cause BPPV. These crystals in your ear can be dislodged from their normal position as you change your head position. If you experience dizziness due to BPPV, consulting a physical therapist can help treat BPPV and dizziness by restoring the normal function of the inner ear through positional treatments and exercises. A physical therapist can also help if you have gait and balance problems associated with BPPV.

One of the common treatments for vertigo caused by BPPV is Epley maneuver. It consists of turning the head towards the affected ear followed by a series of head and body movements to help move the ear crystals from the semi circular canals to reduce or eliminate vertigo.

Here are some tips to manage Dizziness caused by BPPV

  1. Avoid tilting or moving your head quickly
  2. Sit for a few minutes at the side of your bed before getting up
  3. Try some deep breathing exercises to help you relax
  4. Focus your eyes on a stationary object while waiting for the dizziness to subside
  5. Elevate your head while lying on your back by using several pillows

Home Office Workstation Recommendations

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Due to recent events, more people are working from home. When working from home, it is important that your home office workstation is set up correctly to reduce injuries and promote good posture. Some common injuries due to poor ergonomics include neck, back, and wrist pain as well as headaches. Below are recommendations for an ideal home office setup and proper workstation posture. Read more

Preventative Measures to Decrease the Risk of Injury While Shoveling

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It’s that time of year! With the winter months finally here, it is only a matter of time until we get snowstorms. No matter the amount, snow can pile up and be quite heavy. With shoveling snow, there can be an increased risk of injury due to carrying, tossing, bending, and lifting heavier loads. It is our goal to give you a few steps in order to decrease the risk of possible injury.

The first step to avoid injury while shoveling is warming up. Prior to heading outside, it is helpful to perform light exercise. Light exercise for 5-10 minutes is useful for priming the cardiovascular system and warming up the musculature required for shoveling. Some activities you can perform can include squats, hip hinges, and upper/lower body stretches.
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How to Properly Wear a Backpack

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It’s that time of year again – summer is now over and children all across the area will be returning to school. As students prepare for another year of learning, backpacks will be filled with school supplies, computers, and books. Most individuals simply think about the convenience-purpose of wearing a backpack and do not realize the significance of proper backpack use. What is the proper way to wear a backpack and does a certain wearing technique correlate to back pain in the future?

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Do you have a problem with falling? Maybe physical therapy is the answer.

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As we begin to get older, keeping our balance can become harder. We may even find that we are more prone to falling. Falls are a serious concern for older people; not only can they cause bodily harm but they are costly as well. There are specific parts of the body that help regulate balance, thus preventing falls. Physical therapy can aid in detecting issues with the balance centers in our body and can strengthen those centers.

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3 Quick Steps for Addressing Lower Back Pain at Work

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Do you often find yourself sore, stiff, and lacking energy while at work? It may be time to address some key factors in your work environment. There is no getting around the fact that sitting for prolonged periods of time with poor posture may be a huge contributor to why you’re feeling that unrelenting pain or stiffness. With office jobs requiring sitting or being in a static position for long durations, there tend to be postural imbalances and over-use injuries that come with them. In this blog you will find 3 important steps to address your pain and improve your function.

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