Afraid of Falling? Physical Therapy Is Here To Catch You

Advance Physical & Aquatic Therapy

Afraid of Falling? Physical Therapy Is Here To Catch You

Marion, 74, was terrified of falling. (Note that her name has been changed.) She’d heard the statistics: Falls are a leading cause of injury among people over 60 and the second leading cause of injury deaths worldwide. And although she’d always been active, she found her balance changing as she grew older, which only deepened her fears.

Like many people, Marion didn’t realize that the fear of falling can also be debilitating. That fear kept her close to home. She didn’t spend as much time with friends and family, and her lifestyle was much less active than it had been ten years earlier–which actually increased her fall risk!

But then Marion began seeing a physical therapist to help with her hip pain. When she shared her concerns about falling, he incorporated fall prevention strategies into her treatment plan, building Marion’s confidence enough that she returned to some of her favorite activities, like gardening and meeting with friends for a weekly coffee.

At Advance Physical & Aquatic Therapy, we know falls can be frightening. But we also know that fall prevention training can help you face your fears and give you the confidence to live an active, healthy lifestyle, even into old age.

Ready to get started with your own fall prevention plan? Schedule an appointment with us today!

Understanding Your Fall Risk

Everyone’s fall risk is different. No single factor determines your likelihood of a fall; instead, it’s a complex blend of age, lifestyle choices, and health conditions. The more of these factors apply to you, the more likely you are to fall.

Which items on this fall risk list apply to you or a loved one?

Advanced age (60 years or older)
Being female (women are more likely to suffer falls than men)
Joint pain, including from arthritis
Spells of dizziness or vertigo (a spinning sensation)
Decline in vision or hearing
Sedentary lifestyle
Impaired balance or gait
Weakness in the lower body
Use of medications that can cause dizziness or balance issues
Neurological disorders such as Parkinson’s disease or Alzheimer’s
Stroke survivor
A history of falls

If you think you might be at a high risk of falling, don’t get scared–give us a call! Our team of physical therapists can assess your fall risk and provide you with a customized fall prevention plan that can lower the likelihood of a fall-related injury.

How Physical Therapy Can Keep You On Your Feet

A good fall prevention plan will address your specific fall risks. For example, someone who suffers from regular vertigo attacks would benefit from specialized therapy to address that issue. Meanwhile, someone with Parkinson’s disease doesn’t necessarily need to worry about dizziness but does need to address an impaired posture, balance, and gait.

Our therapists will work with you to decide which specific treatment options will be the right choice for your personal fall prevention plan. That said, there are some commonalities. Here are a few of the techniques we typically include:

Pain Management: Joint pain can inhibit mobility, resulting in a sedentary lifestyle and increased fall risk. If you suffer from pain, we’ll work with you to manage it safely and effectively.
Balance Training: Balance training is the foundation of fall prevention. We’ll guide you through specialized exercises that challenge your balance in a safe, monitored environment–ensuring you see improvements over time.
Strength Training: One of the reasons older people have an increased fall risk is that you lose muscle mass as you age, making it more challenging to move around. We’ll prepare a strength training program appropriate to your ability level and help you restore some of that lost muscle mass.
Gait Training: This technique focuses on improving your walking patterns. Certain conditions (such as Parkinson’s disease or stroke) can severely change your gait, and addressing those impairments can reduce your chances of falling.
Regular Exercise Program: Staying active plays a significant role in keeping you from a fall. We’ll suggest an exercise program that suits your needs and abilities, such as a simple walking regimen.

No More Fear of Falling: Call Us Today!

A dedicated fall prevention plan from Advance Physical & Aquatic Therapy can give you the confidence to age healthfully, no matter your fall risk. Call us today to schedule an appointment for your initial consultation!

Say Goodbye to Pain – Get Started with PT Now!

Ready to feel your best again? Come back to Advance Physical & Aquatic Therapy and let us help you achieve your wellness goals—book your appointment today!

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Healthy Recipe:

PAN SEARED LEMON CHICKEN

4 boneless chicken breasts, (1-1¼ pounds)
Salt & freshly ground pepper, to taste
3 tsp extra-virgin olive oil, or canola oil, divided
3 cloves garlic, minced
1 cup reduced-sodium chicken broth

2 teaspoons flour
2 tablespoons chopped fresh dill, divided
1 tablespoon lemon juice
½ white onion, diced

Directions:

1. Season chicken breasts on both sides with salt and pepper. Heat 1½ teaspoons oil in a large heavy skillet over medium-high heat. Add the chicken and sear until well browned on both sides, about 3 minutes per side. Transfer chicken to a plate and tent with foil.

2. Reduce heat to medium. Add the remaining 1½ teaspoons oil to the pan. Add onion and garlic and cook, stirring, for 1 minute. Whisk broth, flour, 1 tablespoon dill and lemon juice in a measuring cup and add to pan. Cook, whisking, until slightly thickened, about 3 minutes.

3. Return the chicken and any accumulated juices to the pan; reduce heat to low and simmer until the chicken is cooked through, about 4 minutes. Transfer the chicken to a warmed platter. Season sauce with salt and pepper and spoon over the chicken. Garnish with the remaining 1 tablespoon chopped fresh dill.

Join us for Gentle Yoga at Advance NOW!

Email brianna@advanceaquaticpt.com for more info & to let us know you are interested!

Thursdays at 7:15pm in Springfield clinic (registration is required)

Click Here to Email Brianna About Yoga at APAT!

Dance & Movement Class

Dance & Movement Class on Mondays at 7:15pm in Springfield clinic (registration is required)

Email brianna@advanceaquaticpt.com for more info & to let us know you are interested!

Click Here to Email Brianna About Our Dance & Movement Class!

Exercise of the Month

Single Leg Balance (Ankle)

Start by standing up straight with your feet close together. Slowly raise one foot off the ground slightly. Make sure to brace your abdominals. Hold for 30 seconds and repeat twice on both legs.

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Chair Yoga: A Fun, Gentle Approach to Balance and Fitness

You heard that Yoga is a great way to improve your balance–but when you went online to find resources, you discovered pages and pages of bendy athletes twisted into impossible positions. How could you possibly dream of getting started?

If this scenario rings true to you, don’t fear: Yoga is far more forgiving than social media would have you believe! In fact, there’s even a form of Yoga especially designed for people who struggle with balance and mobility: chair Yoga.

Chair Yoga moves through standard Yoga postures like cat/cow or warrior pose–but modified so that you can use a chair to retain your balance. It’s a great choice for older adults or anyone who wants to improve their balance in a safe, relaxing way.

Simple Chair Yoga Postures To Get You Started

Cat/Cow: Start sitting in a sturdy chair with your feet firmly planted on the floor, hip-width apart. With your hands on your knees, breathe deeply in and arch your back, looking up to the ceiling. As you exhale, round your spine and drop your chin to your chest. Let the movements flow into each and repeat 5 times each.
Chair Side Stretch: Again, sit in your chair with your feet hip-width apart. Inhale deeply as you lift your right hand overhead, then bend gently to your left. Feeling off-balance? Steady yourself by stretching your left arm across your lap to grip your right thigh or the right side of the chair. Repeat on the other side.
Chair Pigeon: Sit upright in your chair, feet firmly planted. Gently cross your left ankle over your right thigh, flexing your left foot to protect your knee. You should feel a stretch in your left glute. If this is enough, stay here! If you’d like a deeper stretch, keep your spine straight and slowly hinge forward, leaning your chest forward over your legs. Hold for three seconds, then repeat on the other side.

Discover More Chair Yoga with Advance Physical & Aquatic Therapy!

Want to explore more chair Yoga postures? Call us to schedule an appointment. We’ll ensure you’re performing the movements correctly and help you develop a regular chair Yoga practice!

Patient Success

“My back was stiff and sore, & the warm, friendly, and knowledgeable staff at APAT continued to “advance” my capabilities. If you have pain, recovering from injury/surgery, or need to increase strength/flexibility, you need to choose APAT.”

-Paul J

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Our purpose at Advance Physical & Aquatic Therapy is to leave a greater impact on the community around us. In order to achieve our goal we want to change as many lives as possible as we become a beacon of positivity in our community.

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Being Grateful is Good for You

Gratitude and health

Feeling thankful can improve your health in both direct and indirect ways. Some research shows that the experience of gratitude can induce a sense of relaxation, improve the immune system, and decrease blood pressure. But grateful people also tend to cultivate better health habits, like eating more nutritious food, exercising, and avoiding risky behaviors. In addition, the optimism that stems from gratitude can create a healing attitude: research shows that people with optimistic attitudes have better outcomes after medical procedures.

Gratitude and joy

Robert Emmons, an internationally renowned scientific expert on gratitude, has found that acknowledging the good in life has a tendency to amplify positive emotions, such as joy and contentment, because it helps us slow down. “I think gratitude allows us to participate more in life,” he says. “We notice the positives more, and that magnifies the pleasures you get from life.” Consider the last time you had a good cup of coffee—did you pay attention to the warmth of the cup on your hands, or the feeling of pleasure as you took the first sip? It’s easy to ignore these small moments of positivity in our day as we rush from one activity to another, but stopping to appreciate them makes them more powerful.

Gratitude and resilience

Practicing gratitude can also make you better equipped to handle the difficulties of life that inevitably arise. In fact, according to Emmons, it’s an essential part of the process of healing from trauma. Even despair can be mitigated by the experience of appreciation for the good, however slight it might be. Thankfulness for the small blessings help you maintain your humanity despite experiencing a tragedy or loss. Many people with life-threatening illnesses also report decreased distress and increased positive emotions when they practice gratitude.

Recent MRI studies have mapped the gratitude circuitry in the brain, which activates a sense of reward, fairness, and decision-making—all aspects that help facilitate survival and post-traumatic growth.