According to the National Institutes of Health, 6 out of every 10 falls happen at home. This makes sense, since the home is where people spend most their time, particularly as they get older. Many falls, however, can be prevented in the home with a few simple changes.
- Remove throw rugs. Many people trip on the edges of these rugs.
- Tidy up clutter. Keep pet bowls, toys, books, magazine racks, potted plants, and other items out of the way of common walking areas. Be sure to secure electric cords and keep them out of the way.
- Install grab bars. These can help residents keep their balance at home, especially in the bathroom, hallways, and stairways.
- Install non-skid flooring. Special decals can help keep you from slipping in the tub or on a smooth, wet floor.
- Keep your home well lit. Place light switches within easy reach at the top and bottom of the stairs. Place lamps on bedside tables and keep night lights in bathrooms. Consider motion sensor lights for areas such as basements, garages, and entryways.
- Be prepared. Keep emergency lights in case of a power outage, as well as flashlights and spare batteries.
- Keep frequently used items in easy reach. If you drop or otherwise can’t reach something, keep a reacher or “grabber” on hand to take items out of cupboards or off the floor.
- Check your medications. Another common cause of dizziness is medications. Prescriptions, over-the-counter drugs, and supplements can all make you drowsy. Have your physician periodically check your medications. This is especially important for blood pressure and diabetes medications.
- Stay physically active. Exercise can strengthen bones and muscles, improve balance, and make you more mentally alert. Taking walks or lifting small weights can make a big difference.
- Get enough sleep. Sleepiness and fatigue can make you unsteady on your feet, increasing the risk of falls.
- Talk to your doctor. Many people who experience falls don’t bother to tell their healthcare providers. Because a fall could indicate other health problems, it is important to let your primary-care provider know if you have fallen, feel unsteady on your feet, or are otherwise afraid of falling during normal activities.
If you find that you are dizzy or otherwise losing your balance, don’t ignore it. It’s important to seek help as soon as balance issues begin. A lot of people wait too long. But the longer you wait, the worse it can get.
How can physical therapy help prevent falls?
Improving your walking skills — technically known as your “gait” — and your balance are interrelated challenges. At FYZICAL Therapy & Balance Centers, we help you master these skills to decrease your risk of injury, while also increasing your confidence and independence.
Balance and gait are inextricably linked because they tend to impact one another. Therapy that improves gait and balance works to help keep the body’s different balance and movement systems functioning in harmony.
Gait and balance training has a range of benefits:
- Avoiding injuries associated with falls or dizziness
- Increased confidence with your footing and movement
- Reduced pain from poor posture or gait
What happens in balance and gait training?
First, we’ll evaluate your gait to determine potential problems with strength and posture. Simple movements to test balance are also part of the assessment. Together, these basic evaluations help us know what to focus on in terms of therapy.
Hip and ankle weakness often leads to balance problems, as does poor posture. Strength and flexibility movements can help counteract these problems. These are often as simple as leg lifts while seated in a chair, or “knee marching.” We may also practice standing on one leg, walking heel-to-toe, or tracking the movement of your thumb with your eyes as you move it in various positions.
The team at FYZICAL Therapy & Balance Centers knows how important balance and walking is for independent living, as well as for work activities, exercise, sports and enjoying life in general.
We offer the following programs and therapies to help reduce the risk of falls:
- Assessment and Evaluation Programs
- Difficulty Walking
- Gait Training and Balance Programs
- Fall Prevention and Balance Retraining
- Manual Therapy
- Fitness and Wellness Programs
- Vestibular Rehab
- Functional Training
Bring your life back into balance!
With our dedicated team of physical therapists behind you, you’ll regain confidence in navigating challenging terrain and learning how to avoid dizzy spells. You may even be able to leave that cane or walker behind!