Tag Archives: fall prevention

Fall Prevention Programs Can Keep You On Your Feet!

September 11, 2024 Kevin - Balance & Vestibular Rehab, Blog

Fall Prevention Physical Therapy Programs Can Keep You On Your Feet!

One in every three adults 65 and older fall each year in the United States – WWW.CDC.GOV

The numbers are staggering. Apparently not only does the eyesight go, but balance along with it. The two could be seen as going hand in hand since the worse your vision gets, the more likely you are to bump into or trip on something unnoticed. Fear not worried reader. Physical therapy may not improve vision, but it does improve the ability to manage and reduce the likelihood of a fall and even more importantly, a resulting hip fracture.

Fall prevention physical therapy conditioning programs offered by physical therapists are designed to increase independence with functional activities, functional mobility, and safety awareness while decreasing fall risk. Research has shown that a successful fall prevention program must be multi-dimensional. A program must address all underlying factors in addition to strength and balance. Physical therapists use valid and reliable assessments to determine all the factors affecting each individual’s fall risk. Therapy focuses on reducing the factors and decreasing fall risk. This is consistent with the protocols recommended by: The American Geriatrics Society and the American Academy of Orthopedic Surgeons’ Panel on Fall Prevention Guidelines.

THE MAIN GOALS OF THE FALL PREVENTION PHYSICAL THERAPY CONDITIONING PROGRAM ARE:

Increase independence with Activities of Daily Living (ADLs)
Increase independence with functional mobility
Decrease fall risk
Prevent future fall
Increase safety
Patient education

Still on the fence?
Don’t take our word for it. We have included an adapted Tinetti Balance Assessment Tool to help assess the likelihood of a fall. The Tinetti tool is the oldest clinical balance assessment tool and the widest used among older people (Yelnik, Bonan 2008). The advantages of Tinetti’s balance assessment tool are its inclusion of both balance and gait and its good inter-rater reliability and excellent sensitivity. (You can read more at the US National Library of Medicine).

Once you have taken your test – ask your physical therapist to go over the results and what options are available to decrease the risk of falls. Find your PT HERE!

For more information about balance and fall prevention click the links below:

Do’s & Don’ts of Spring Cleaning

March 20, 2024 Kevin - Blog

It’s that time of year for cleaning out the cobwebs, de-cluttering, and rearranging our homes. Some of us enjoy the task while others dread it. Did you know that the greatest risk of injury we face is in our own homes? From muscle strains to home falls there is no shortage of things that can go wrong but we’ve compiled a list of tips to help you minimize injury. Follow these spring cleaning safety tips to have a safe and productive spring cleaning!

- 1. Do not rush because you are tired or in a hurry.

This is really the most basic spring cleaning safety tip, and all the other ones, at least to a certain degree, stem from this one. Spring cleaning can be tiring work. Do not forget safety even if you have worked hard all day and want to get done. The better thing to do when you are exhausted is to stop and take a break, drink a glass of water, sit under a nice cool fan, and rest instead of being unsafe.

- 2. Be careful moving large pieces of furniture and appliances.

Use proper lifting technique, keeping your back straight and lifting with your legs. Also, wear shoes when moving heavy items so you don’t hurt your toes. Finally, if you feel it is just too heavy and you can’t find someone else to do it for you, just don’t move it. It won’t be the end of the world to just clean around it. Always have spring cleaning safety in mind.

- 3. Be safe while on ladders and step stools.

When doing a task, such as washing windows, where you need to be on a ladder use extreme caution. Do not lean too far to either side. A good rule of thumb is that your belly button should not go beyond the sides of the ladder. Also, have someone available to hold the ladder steady for you if possible, and make sure before you step on them that the rungs are not wet, and you are wearing non-skid shoes.

- 4. Be careful when walking on wet surfaces.

This spring cleaning safety tip is really important every time you clean. Everyone knows how easy it is to slip on a wet floor. Make sure you take the proper precautions to keep from falling.
Also, make sure others in your family, including children, are also warned of the wet floor to keep them safe. You may need to block small children’s access to wet floors because they just don’t understand not to run and slide on them.

- 5. Keep stairs, landings, and walkways clear of boxes, bags, and other clutter.

Spring cleaning is a great time to de-clutter your home, but you need to make sure all the boxes and bags of stuff you are getting rid of don’t cause a safety concern. Make sure you place them outside walkways and especially away from steps and stairs where someone may trip on them.

- 6. Don’t carry too much stuff at once, especially on stairs.

During spring cleaning you will also probably go up and down your stairs a lot carrying things if you live in a home with stairs. Make sure you keep a hand free to hold onto the stair railing. Also, whether you have stairs or not, always make sure you can see over the load you are carrying so you do not trip.

If you are experiencing pain or injury please reach out to a physical therapist. They can evaluate your pain and provide corrective action to help you feel great!

Fall Prevention: Fall Risks & Tips in your home

September 6, 2023 Kevin - Aging, Blog

While falls can happen anywhere, more than half occur in the home. One in every three adults 65 and older fall AT HOME each year in the U.S. One of the easiest ways to help prevent a fall is to make sure that specific tripping hazards are addressed and removed. We’ve compiled a short list below to help you get started.

COMMON WARNING SIGNS FOR FALLING ARE:

Feeling pain or stiffness when you walk
Needing to walk slower or to hold on to things for support
Feeling dizzy or unsteady when you get up from your bed or chair
Feeling weak in your legs
You take more than one medication
You have problems seeing
You have had at least one fall in the past year

RISKS TO CONSIDER WHEN FALL-PROOFING YOUR HOME:

Lighting

Is the lighting adequate, especially at night?
Are stairwells well-lit?
Is there a working flashlight in case of power failure?
Can lights easily be turned on even before entering
a dark room?

Surfaces

Are there any wet surfaces that are frequently wet?
Are steps and stairs in good repair and the
appropriate rise?
Do steps have handrails in good repair?

Trip Hazards

Are there throw rugs in the walking path?
Does the family pet often sleep in walking paths?
Is the carpet in good repair without tears or fraying?
Are there extension cords or raised door sills in the walking paths?
Is there a clear path from the bed to the bathroom?

If you feel that you are at risk for falls, talk to your physical therapy provider. Most physical therapy clinics offer fall risk assessments that can help determine any areas of risk. By participating in a fall prevention program, you can reduce the likelihood of a fall and increase the ability to live independently. Fall prevention programs mainly focus on core strength, flexibility, and patient education.

For more information about balance and fall prevention click the links below:

Vestibular Physical Therapy

December 30, 2020 Teresa Stockton - Balance & Vestibular Rehab, Blog

Vestibular Dysfunction

It is estimated that 35% of adults aged 40 years or older in the U.S. have experienced some sort of vestibular dysfunction — approximately 69 million Americans. Many people who suffer from acute dizzy spells can be helped by physical therapy. Benign Paroxysmal Positional Vertigo (BPPV) is characterized by a brief episode of vertigo (spinning) every time your head moves into a specific position. Common causes for this disorder are trauma to the head (concussion, motor vehicle accident, etc.) and acute infection, but frequently the cause is unknown. Patients usually complain of a spinning sensation being provoked by lying down, rolling over in bed, bending over, or looking up. Common activities that can provoke this sensation include getting out of bed, gardening, washing hair in the shower, and going to the dentist or beauty parlor.

Common Symptoms

Vertigo: The perception of movement/spinning, either of the self or the environment
Dizziness: General term that describes light-headedness, floating sensation, or faintness
Imbalance: Disequilibrium is a feeling of being off-balance or a loss of equilibrium

Uncommon Symptoms

Nausea
Blurred vision
Anxiety
Lack of coordination
Difficulties with memory and concentration
Headaches/neck pain

How Do You Know if You Need Vestibular Therapy?

80% of older adults over the age of 65 have experienced dizziness with 50% being due to Benign Paroxysmal Positional Vertigo (BPPV).

Do you feel unsteady?
Do you lose your balance and fall?
Do you feel like you are falling, the room is spinning, or get dizzy when you lay down?
Do you like you are moving when you are standing or sitting still?
Do you feel light-headed?
Do you have blurred vision?
Do you ever feel disoriented, such as losing your sense of time or where you are?
Or if you’ve been diagnosed with BPPV, labyrinthitis, vestibular neuritis, Meniere’s syndrome, migraine-related dizziness, cervicogenic dizziness

Video provided by Advance Rehabilitation (GA)

What to Expect from Vestibular Physical Therapy?

Our goal for vestibular physical therapy patients is to decrease feelings of vertigo and dizziness, improve balance, posture control, gaze stability, overall endurance, and conditioning, and increase safety.

We use exercises that provide small, controlled, and repeated “doses” of the movements and activities that provoke dizziness to de-sensitize and fine-tune the brain. Physical therapists provide comprehensive Balance and Vestibular Rehabilitation. They perform specific treatment protocols for specific diagnoses, with a focus on alleviation of symptoms and return of function. Treatment for vestibular rehabilitation may include, but is not limited to:

Patient Education
Home Exercise Program
Repositioning Maneuvers
Habituation Exercises
Balance Exercises
Conditioning Exercises
Functional Activities

When you Go for a Vestibular Physical Therapy Visit

Wear comfortable clothes that allow you to move freely
Bring a list of your current medications, especially those prescribed for your s/s
You may experience dizziness or an increase in symptoms initially. If possible, have someone with you for the first couple of appointments to assist you home if needed

For more information about vestibular disorders and vertigo, please don’t hesitate to reach out to any of our highly trained teams of physical therapists nationwide. We are here and ready to help.

Information for this post provided by Agility Spine & Sports Physical Therapy (locations throughout Tucson, AZ)

Senior Tip: How Physical Exercise Benefits Mental Health

June 19, 2019 Teresa Stockton - Aging, Blog

We all know the importance of exercise in our lives. Exercise keeps our body, soul, and brain, healthy. It keeps us fit physically as well as mentally. According to Senior Guidance, older adults who exercise regularly have lower rates of getting any kind of mental illness. Moreover, exercise also helps in treating anxiety and depression. Many people believe that with growing age, the exercise loses its effect. Hence, there is no need for elderly people to strain their bodies. That’s just not true. Exercise benefits mental health at every age.

Per health experts, regular exercise is highly beneficial for elderly people. It would not only let them live an active and healthy life but would help in increasing their life span. If you want to be physically, emotionally, and mentally fit, try doing regular exercise. Exercise benefits mental health by keeping seniors active and healthy, which would further help them live independently.

A regular, healthy part of senior living should be to find the motivation to do regular exercise. Routine exercise will help older adults become mentally strong and fight mental conditions like depression and anxiety, which are quite common at their age.

Benefits of exercise for aging adults and golden oldies include:

1. Helps You Sleep Better

One of the most common problems faced by senior people is the lack of sleep. As we get older, we tend to have a lighter and less deep sleep. Various researches have proved that exercise boost sleep. Regular exercise improves the quality of sleep. Physical activity like exercise increases the time of deep sleep, which further helps in boosting the immune system and controlling anxiety and stress. Moreover, exercise results in energy expenditure, which makes you feel tired, which results in longer and peaceful sleep.

2. Helps to Maintain the Level of Chemicals in Brain

Brain chemicals or neurotransmitters are responsible for how we feel, physically as well as mentally. This holds true for young and elderly people. Regular exercise stimulates the production of brain chemicals- dopamine, norepinephrine, and serotonin. Regular exercise boosts the release of these brain chemicals, which help us in improving our overall well-being. Exercise stimulates the production of norepinephrine, which counters the effect of stress response in our body. Exercise gives a relaxing and calming effect on our brain and body because of the release of serotonin. Hence, regular exercise is essential for senior people as it helps in maintaining the level of brain chemicals, which decreases mood disorder symptoms, reduces stress, and gives a feeling of calmness and relaxation.

3. Boosts Energy Levels

Fatigue is very common among elderly people. Exercise does not only help in overcoming fatigue but also increases the energy level in the body. Just taking a simple walk in the fresh air not only refreshes your mood but would also boost your energy levels. While exercising, we use the energy which is stored in our body and start making more of it. Sitting and remaining inactive will not bring any change in the state of fatigue. However, getting involved in some physical exercise will make you feel active.

4. Reduces the Muscle Tension

Muscle tension is another common health problem faced by elderly people. Prolonged semi-contracted state in muscles results in muscle tension. This further results in muscle pain and muscle spasm. One of the major causes of muscle tension is lack of exercise. In addition to this, with age, people start losing muscle mass and strength. Older adults who spend most of their time in remaining sedentary faces more muscle-related problems. Tense muscles generally lack oxygen and vital nutrients. Exercise increases the flow of blood to muscle cells, which further increases the oxygenation in muscles.

5. Decreases the Risk of Falls

The risk of falls is much higher in older adults. Falls are quite dangerous for them as it not only causes physical damage to the body but also hampers their independence. Recovery time after falls increases with growing age. Regular exercise or enrollment in a fall prevention physical therapy program increases muscle strength and flexibility. Physical exercises result in better bone density, which makes bone stronger and reduces the risk of getting fractures and osteoporosis. Exercise reduces the risk of falls by improving coordination and balance.

6. Makes You Happier and Boosts Positivity

Regular exercise brings positivity in life and makes you feel happier. Exercise stimulates the release of the happy hormone ‘Dopamine’ in our brain. This hormone is very essential for feeling happiness. Studies state that with age, the dopamine level decreases in our brain. This makes regular exercise more important for senior adults.

7. Reduces the Risk of Developing Dementia

Recent studies show that inactivity increases the chances of Dementia among seniors, requiring memory care or assisted living at later stages of the disease. Dementia is an umbrella that covers various mental conditions, including judgment impairment, memory loss, etc. Regular exercise increases the blood flow to the brain, which keeps the cells healthy. Moreover, exercise increases the production of brain chemicals and growth factors, which helps in keeping existing cells healthy and also helps in the growth of new brain cells, which results in increasing memory and control thinking.

Regular exercise is essential for everyone irrespective of age. Exercise benefits mental health by reducing stress, depression, and anxiety. Just make sure to make exercise a part of your everyday regime. It will help you in living a healthy and happy life.

Please consult your healthcare provider before starting an exercise program. If you are looking for help developing an exercise routine that fits your needs and skill level, please reach out to your physical therapist for guidance.

Seniors: It’s Never Too Late to Start Exercising

January 23, 2019 Teresa Stockton - Aging, Blog, Sports and Fitness

For years, seniors have attributed their aches, pains, and illnesses to the normal aging process. Age is often used as a reason to avoid exercise. But a regular exercise program can improve the quality of your life and help you avoid illness, including heart disease, stroke, and diabetes. As always, you should consult with your health care provider before starting any exercise program.

WHAT WE KNOW
Most people know that with age, come certain physiological changes. Studies show that we lose the following as we age:
• Lean muscle tissue—Most of us will lose muscle mass as we get older. We usually hit our peak muscle mass early—around age 20—and begin losing muscle mass thereafter.
• Aerobic capacity—The aerobic capacity is the ability of the heart and the body to deliver and use oxygen efficiently. Changes in the heart and decrease in muscle tissue decrease aerobic capacity.
• Balance—As we age, our ability to balance decreases, making falls and injuries more likely. The loss of muscle is a major contributor to losses on balance.
• Flexibility—Our joints and tendons lose some of their range of motion with age, making it difficult to bend and move around comfortably.
• Bone density—Most of us reach our peak bone density around age 20. After that, bones can become gradually thinner and weaker, which can lead to osteoporosis.

Fortunately, regular exercise can help delay some of these changes and give you the energy you need to do everyday activities like walking, shopping, and playing with your grandchildren. Exercise may even help decrease depression and stress, improve mood and self-esteem, and postpone age-related cognitive decline.

By adding endurance, strength, flexibility, and balance training into your routine, you will be healthier, happier, and more energetic.

ENDURANCE
Decades ago, doctors rarely recommended aerobic exercise for older people. But we now know that most people can safely do moderate exercises. Studies have shown that doing aerobic exercise just a few days a week can bring significant improvements in endurance.

Aim to get 30 minutes of moderate exercise—such as brisk walking, bicycling, or swimming—at least 5 days a week. You do not have to do 30 minutes at once—you can break these sessions up into two 15-minute sessions or three 10-minute sessions. Moderate exercise will cause your heart rate to rise and your breathing to be slightly elevated, but you should still be able to carry on a conversation.

STRENGTH
It is not just aging that makes people lose muscle. One of the main reasons older people lose muscle mass is that they stop exercising and doing everyday activities that build muscle.

Building stronger muscles can help protect your joints, strengthen your bones, improve your balance, reduce the likelihood of falls, and make it easier for you to move around in general. Even small changes in your muscle size and strength—ones that you cannot even see—will make things like walking quickly across the street and getting up out of a chair easier to do.

Aim to do strength exercises (eg, weight lifting) every other day, or at least twice a week. For each exercise, do three sets of 8-12 repetitions.

FLEXIBILITY
Increasing your overall activity level and doing stretching exercises can markedly improve your flexibility.

To improve the flexibility—or range of motion—of your joints, incorporate bending and stretching exercises into your routine. A good time to do your flexibility exercises is after your strength training routine. This is because you muscles will already be warmed up. Examples of exercises that you may enjoy include Tai chi, yoga, Pilates, and exercises that you do in the water.

By regularly stretching, you will be able to move around easier. You may also feel less stressed, and your posture will improve.

BALANCE
Just becoming more physically active will improve your balance and decrease your risk of falling. If you add some basic balancing exercises to your exercise routine, you will begin feeling more stable on your feet. Balance exercises can be done just about anywhere and usually require no more equipment than a chair.

Keep in mind that if you are having severe problems with balance, a fall prevention physical therapy program can be a great way to regain your balance, increase strength or improve flexibility.

GETTING STARTED
To avoid injury, start slowly. Add one or two sessions a week at first and progress from there as you begin to feel stronger. A physical therapist, or other health professional, can help develop a program that will be both safe and effective. Check with your local fitness or community center, which may offer exercise classes designed especially for older adults. Check with your primary health care provider if you are planning to participate in vigorous activities.

Remember, it is never too late to start exercising. The sooner you start, the sooner you will start feeling healthier, more energetic, and less stressed.

RESOURCES:
American Heart Association
http://www.heart.org

The President’s Council on Physical Fitness, Sports, and Nutrition
http://www.fitness.gov

CANADIAN RESOURCES:
Health Canada
http://www.hc-sc.gc.ca

Public Health Agency of Canada
http://www.phac-aspc.gc.ca

REFERENCES:

Effects of aging. American Academy of Orthopaedic Surgeons website. Available at: http://orthoinfo.aaos.org/topic.cfm?topic=A00191. Updated September 2009. Accessed April 4, 2016.

Exercise and physical activity: your everyday guide from the National Institute on Aging. National Institute on Aging website. Available at: http://www.nia.nih.gov/health/publication/exercise-physical-activity-your-everyday-guide-national-institute-aging-1. Updated February 16, 2016. Accessed April 4, 2016.

Physical activity: glossary of terms. Centers for Disease Control and Prevention website. Available at: http://www.cdc.gov/nccdphp/dnpa/physical/terms/index.htm#Moderate. Updated June 10, 2015. Accessed on April 4, 2016.

EBSCO Information Services is fully accredited by URAC. URAC is an independent, nonprofit health care accrediting organization dedicated to promoting health care quality through accreditation, certification and commendation.

PT News

April 25, 2018 Teresa Stockton - Blog, PT News

This Month in PT News. Featuring articles from PTandMe partnering clinics!

1. Ways to Avoid Taking the Fall?
Written by the Therapy Team at the Jackson Clinics – Northern Virginia

Each year, injuries from falling afflict many adults— the majority of whom are senior citizens—causing painful fractures and leaving them with severe mobility problems. Read more

2. Healthly and Graceful Aging – Throw Out the Rocking Chair
Written by Colleen Cleves B.S., ACSM Certified Personal Trainer, the Center for Physical Rehabilitation – Grand Rapids, MI

“Getting old isn’t for sissies.” “Good enough for my age and stage.” “There is no gold in the golden years.” “I shouldn’t be doing that for my age.” Read more

3. Quality of Care in Rehab
Written by Ian M. Campbell, DPT, Intermountain Physical Therapy & Hand Rehabilitation – Boise, ID

What Quality Care Means in Rehabilitation. One can drive through their city and likely notice multiple physical therapy (PT) clinics. Read more

Physical Therapy for Balance & Fall Prevention

September 22, 2017 Teresa Stockton - Aging, Balance & Vestibular Rehab, Blog

“Falls are the leading cause of injury death for Americans 65 years or older. Each year, about 35–40% of adults 65 and older fall at least once.”
— Center for Disease Control

Physical Therapy for Fall Prevention
Physical therapy fall prevention programs are tailored around each individual’s needs. The length of the program is dependent on the severity of the symptoms and the goals of each individual. Most patients will follow a gradual path of three distinct phases. After an initial evaluation to determine needs and goals of patient and we will set up treatment plan with patient input. The first phase typically includes therapeutic interventions designated to decrease symptoms and the establishment of a Home Exercise Program (HEP). We will then Continue the use of therapeutic interventions with the addition of ADL modifications, and energy conservation techniques. Finally we will continue the program until the patient’s goals are met.

The main objectives in a fall prevention program are to:

Increase independence with Activities of Daily Living (ADLs)
Increase independence with functional mobility
Decrease fall risk
Prevent future fall
Increase safety

Pain Relief
Our PTandMe licensed physical therapists are skilled in helping patients significantly reduce the risk of falls so that seniors can continue to age independently. If you or someone you know may benefit from a fall prevention program – call a clinic near you today and see what options are available for you! To find a PTandMe partnering location in your area click here.

PT & Me Clinic Stands Above the Rest

January 19, 2017 Teresa Stockton - Blog, Events

At PT & Me we love it when our partnering physical therapy clinics shine. We are so excited that we couldn’t help ourselves, we just had to highlight one of our award winning clinics!

FRISCO PHYSICAL THERAPY – Physical Therapy Clinic – Frisco, TX
Frisco Physical Therapy was voted the BEST PHYSICAL THERAPY CLINIC in Frisco, Texas by over 32,000 readers of the Frisco Enterprise Newspaper. Clinic Director Colby Pigg, MPT graduated with honors in 1999 and has more than 18 years of experience in physical therapy. Perhaps one of the reasons Frisco Physical Therapy stands out among the crowd is the variety of services it offers to its patients. In addition to general orthopedics the licensed physical therapists in Frisco offer:

• Balance and Fall Prevention Programs
• Cancer Related Fatigue Program
• TPI Certified Golf Fitness Intructor
• Primal 7 and TRX Suspension Training
• Game-Ready Vasopneumatic Cold Compression

We are super excited for Colby and the rehab team at Frisco Physical Therapy for the honor they received by their community. We are certainly looking forward to all of the great things to come. More information about Frisco PT can be found at: www.friscopt.com

World Physical Therapy Day

September 8, 2016 Teresa Stockton - Blog, Events

World Physical Therapy Day is on September 8th. The day is an opportunity for physical therapists from all over the world to raise awareness about the crucial contribution the profession makes to keeping people well, mobile and independent. This year the focus is on adding years to your life by being physically active! See how a little bit of movement can go a long way!

To learn more about World Physical Therapy Day click here.