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Fear of Falling Can Restrict Your Life. These Strategies Can Help

If you’ve fallen and hurt yourself, or if your balance isn’t as solid as it used to be, you may be afraid to do some of the activities you used to enjoy. But you don’t have to let poor balance or a lack of confidence in your footing control your life. You can take steps to reduce your odds of a dangerous fall.

One option to consider is fall prevention therapy. With it, a physical therapist assesses your balance and prescribes a strengthening and balance program designed just for you.

Julie Barnett, a physical therapist with Banner Physical Therapy in Chandler, AZ, explains that fall prevention therapy incorporates:

  • Evaluation of your risk factors for falling
  • Learning how to move safely
  • Setting up your home to reduce your risk of falls
  • Designing and following an individualized exercise program to make falls less likely

Who could benefit from fall prevention therapy?

“Anyone who has challenges with balance or mobility would benefit from fall prevention therapy,” Barnett said. You might be a candidate if you have or have had:

  • Orthopedic injuries
  • Stroke
  • Multiple sclerosis
  • Problems with your balance
  • Low vision
  • Cognitive difficulties
  • Loss of sensation in your feet
  • Generalized weakness

Fall prevention therapy may also be recommended if you take more than four medications or if you have fallen or almost fallen in the last six months.

“A lot of people feel it is normal to have poor balance as they age or believe they can’t improve their balance after a certain age. This is not true. We can improve strength and balance at any age,” Barnett said.

What happens in fall prevention therapy?

When you start fall prevention therapy, a physical therapist will perform an evaluation. That might include:

  • Testing the muscle strength in your ankles, knees and hips
  • Testing your balance on level and unlevel surfaces with your eyes open and closed
  • Assessing your gait
  • Testing your vestibular system, which controls your balance
  • Evaluating your activity level and discussing any activities you would like to return to
  • Answering questions about your medical history, medications, previous falls, home environment and assistive devices

With this information, your physical therapist will develop a personalized program that includes sessions in the clinic and exercises you can perform at home. Building your strength and balance can also help improve your confidence.

“If you have fallen or almost fallen, that could affect your confidence in your balance. Research has shown that improved confidence in your balance also improves your balance. Fall prevention therapy can help you regain your confidence so you can return to the things you love to do,” Barnett said.

What else can you do to reduce your risk of falls?

Setting up your home so you are less likely to fall is crucial. Barnett recommends that you:

  • Add nightlights in hallways and bathrooms
  • Keep small pieces of furniture such as magazine racks and plant stands out in open areas
  • Regularly check for unstable furniture
  • Wear shoes that fit properly and securely

And have someone help you:

  • Remove clutter from walkways
  • Secure or remove loose rugs
  • Paint the ends of steps to improve visibility
  • Remove or rearrange furniture to create more open space
  • Add grab bars around the toilet and in the shower

The bottom line

Fear of falling can make you afraid to do activities you used to enjoy. But you can take steps to stay safe and fall prevention therapy could help. To connect with a fall prevention expert, reach out to Banner Health.

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Salud de la tercera edad Bienestar Fisioterapia

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