Why Balance Matters
As we age, staying on our feet becomes more than just a goal - it's a key to living well. One in four older adults falls each year. But falls are not a normal part of aging. You can take steps today to keep your balance strong and stay safe.
Know Your Fall Risk
Ask yourself:
- Do you feel unsteady when walking?
- Have you fallen in the past year?
- Do you hold onto walls or furniture when moving around your home?
- Do you worry about falling?
- Do you take five or more medications a day?
If you said yes to any of these, talk to your physical therapist about a fall risk check-up.
Simple Tips to Prevent Falls
- Keep moving daily. Walking, aquatic exercise, resistance training, or tai chi can make your legs stronger and help your balance.
- Check your home. Remove things you could trip on like throw rugs or extension cords. Add grab bars in the bathroom. Make sure all of your rooms have good lighting.
- Get your eyes checked once a year. Poor vision can lead to falls.
- Review your meds. Some medications can make you dizzy or sleepy. Ask your doctor or pharmacist to look at all your meds, even over-the-counter ones.
- Wear good shoes. Choose low-heeled shoes with non-slip soles. Skip the slippers and avoid walking in socks.
How Physical Therapy Helps
A physical therapist can be your best ally in fall prevention. Your PT will:
- Test your strength and balance
- Assess your specific fall risks
- Create an individualized plan
- Teach you exercises to help you stay strong
- Show you how to get up safely if you do fall
Take Action Now
Don't wait for a fall to happen. This May, take the first step to improve your balance. If you are local to the Falls Church, Arlington, or Reston area, call our office to set up a fall risk check-up. Our team can help you build strength, improve your balance, and keep doing the things you love.
Remember: Falls can be prevented. Small changes today can help you stay safe, strong, and independent tomorrow.
More resources
If you are interested in more information to prevent falls check out this blog post.
For more information on balance, check out this blog!
References:
Research:
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Martin, Jacqueline T. BS; Wolf, Angela BA; Moore, Jennifer L. BS; Rolenz, Elyse BS; DiNinno, Andrea BS, MBA; Reneker, Jennifer C. MSPT. The Effectiveness of Physical Therapist–Administered Group-Based Exercise on Fall Prevention: A Systematic Review of Randomized Controlled Trials. Journal of Geriatric Physical Therapy 36(4):p 182-193, October/December 2013. | DOI: 10.1519/JPT.0b013e3182816045
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Shubert, Tiffany E. MPT, PhD. Evidence-Based Exercise Prescription for Balance and Falls Prevention: A Current Review of the Literature. Journal of Geriatric Physical Therapy 34(3):p 100-108, July/September 2011. | DOI: 10.1519/JPT.0b013e31822938ac
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Santos, Luis Eduardo BPT; de Sá Ferreira, Arthur PhD; Vilella, Renato Carvalho DHSc; Lunkes, Luciana Crepaldi PhD. The Importance of Physical Therapy in the Evaluation of Fall Prevention Programs in Older Adults: A Scoping Review. Topics in Geriatric Rehabilitation 40(1):p 83-92, January/March 2024. | DOI: 10.1097/TGR.0000000000000426
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Ackerman, Ilana N., Sze‐Ee Soh, and Anna L. Barker. "Physical therapists’ falls prevention knowledge, beliefs, and practices in osteoarthritis care: A national cross‐sectional study." Arthritis care & research 72.8 (2020): 1087-1095.
Articles and Content
About The Private Practice Section of the American Physical Therapy Association
Founded in 1956, the Private Practice Section of the American Physical Therapy Association champions the success of physical therapist-owned businesses. Our members are leaders and innovators in the healthcare system. The American Physical Therapy Association (APTA) represents more than 85,000 physical therapists, physical therapist assistants and students of physical therapy nationwide. For more information, please visit www.ppsapta.org.
Author
Alana Hamilton
Alana Hamilton is a physical therapist at Advantage Physical Therapy in Falls Church, Virginia. She is a proud Hokie from Virginia Tech with a major in Biology and a minor in psychology and sociology. Following graduation, she immediately got her doctorate in Physical Therapy from Radford University. She is an avid fan of Pilates, running, and hiking. On the weekends, she can be found hanging out with her family and babies as well as doing Spartan races with her old physical therapy classmates and friends. She is a big believer that during rehabilitation, "Motion is the Lotion" and that staying active is key to remaining healthy.
