Stay Steady: Tips for Fall Prevention Month

September is Fall Prevention Month.

Every year, 1 in 4 people over age 65 experiences a fall, and unfortunately, 1 in 5 of those falls results in serious injuries like broken bones or head trauma. While falls are common in older adults, they're not an inevitable part of aging. Research shows there are proven ways to reduce your fall risk through simple changes and targeted exercises.

Lower Body Strength is Critical

Your legs are your foundation for stability. As we age, we naturally lose muscle mass each year without resistance training. This lower body weakness directly increases your fall risk, making strengthening exercises essential for fall prevention.

Effective Lower Body Strengthening Activities:

• Walking regularly
• Water exercise (gentle on joints while building strength)
• Weight lifting or resistance band exercises
• Body weight exercises like squats and lunges
• Stair climbing

Your physical therapist can design a safe, personalized strengthening program that targets the specific muscles you need for better stability and balance.

Balance Training: Use It or Lose It

Balance is like any other skill – it requires practice to maintain and improve. Challenging your balance with simple exercises can make a real difference in preventing falls.

Simple Balance Exercises to Try

Start with these basic exercises, using a sturdy chair or counter for support if needed. Make sure if you are doing these exercises you are in a safe location or have someone around to help you if needed:

• Single-leg stands: Hold for 10-30 seconds on each foot
• Eyes-closed standing: Stand with feet together, eyes closed for 10-15 seconds
• Chair rises: Get up from a chair without using your hands
• Heel-to-toe walking: Walk in a straight line, placing one foot directly in front of the other

Important: Always have something sturdy nearby to grab if you feel unsteady, and stop if you feel dizzy or uncomfortable.

Creating a Safer Home Environment

Many falls happen at home, but small, simple environmental changes can make a huge difference in your safety.

• Use night lights to improve visibility in hallways and bathrooms
• Remove loose rugs or clutter that could trip you
• Secure cords and cables out of walking paths
• Install grab bars in bathrooms near the toilet and shower
• Keep commonly used items within easy reach to avoid risky climbing

Don’t Forget About Vision & Medications

Your eyes and your medications play a big role in balance too. Don't ignore these important components.

• Have your vision checked regularly - poor eyesight can cause you to miss tripping hazards.
• Talk with your doctor or pharmacist about your medications, especially if you feel dizzy, drowsy, or unsteady.

To learn more about how some of the different body systems change your balance, you can read this blog post!

When to See a Physical Therapist

If you’ve noticed more unsteadiness, or if you’ve had a fall in the past, a physical therapist can help. A PT can:

• Assess your balance and strength
• Create a personalized exercise program
• Teach you strategies to stay safe and confident
• Work with your doctor or pharmacist on vision or medication concerns

Bottom Line

Falls are common, but they don’t have to be part of aging. By strengthening your legs, practicing balance, and making your home safer, you can reduce your risk and stay active. For more tips on Fall Prevention, check out our Safety 101 blog!

This Fall Prevention Month, take one small step toward better balance - you’ll be glad you did. If you are in the Falls Church, Arlington, or Reston region, contact us today to set up your appointment and prevent falls, this fall!

Coming Fall 2025: Our New Physical Therapy Clinic in Reston, VA!

We’re excited to announce the opening of our brand-new Advantage Physical Therapy location in Reston, VA this fall! Our expert physical therapy team will be offering the same high-quality care we’re known for now closer to you. We have loved offering physical therapy in Falls Church and now we are excited to expand and offer a rehab clinic in Reston, VA

Whether you’re recovering from a injury, rebuilding after surgery, or looking to prevent future falls, our team in Reston will provide personalized, evidence-based rehab. 

References

1. Exercise for falls and fracture prevention in long term care facilities: a systematic review and meta-analysis. J Am Med Dir Assoc. 2013;14(9):685-689.e2. https://pubmed.ncbi.nlm.nih.gov/23860265/

2. Preventing Falls in Older Persons. Am Fam Physician. 2017 Aug 15;96(4):240-247. PMID: 28925664. https://pubmed.ncbi.nlm.nih.gov/28925664/

3. 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. https://journals.lww.com/jgpt/fulltext/2013/10000/the_effectiveness_of_physical.5.aspx?casa_token=r5fLfvxztA0AAAAA:9yaeibFmZiCeIZiQcSOVcbWkWpA_8spTG-bNT2UFa-D2Dc7tljHsv3VW5XfmnvIySLNwrJDd7aqnJTsfdHmRqK8

4. Exergame technology and interactive interventions for elderly fall prevention: A systematic literature review https://www.sciencedirect.com/science/article/abs/pii/S0003687016302265

Articles/Content:

1. Physical Therapy Guide to Falls https://www.choosept.com/guide/physical-therapy-guide-falls

2. Fall Prevention Starts with a Conversation https://www.ncoa.org/article/falls-prevention-conversation-guide-for-caregivers

3. Balance and Falls https://www.apta.org/patient-care/public-health-population-care/balance-and-falls

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.