Stay Steady: Tips for Fall Prevention Month September is Fall Prevention Month, and it’s the perfect time to shine a light on a serious but often overlooked issue. Every year, 1 in 4 adults over age 65 experiences a fall, and about 1 in 5 of those falls causes serious injuries like broken bones or head trauma. But here’s the good news: while falls are common, they are not an inevitable part of aging. With the right strategies—exercise, home safety changes, and professional support—you can stay steady, confident, and independent. Build Strength to Protect Yourself Your legs are your foundation for stability, but as we age, muscle naturally declines without resistance training. That weakness directly increases fall risk. The solution? Strengthen your lower body with activities like: Walking or hiking Water exercise (great for joints) Resistance bands or light weights Bodyweight moves like squats and lunges Stair climbing �55357;�56393; A physical therapist can design a safe, personalized program to target the exact muscles that keep you upright and steady. Balance Training: Use It or Lose It Balance isn’t just something you “have”—it’s a skill that can fade if you don’t challenge it. Practicing balance regularly can dramatically reduce fall risk. Try these simple exercises (with support nearby): Single-leg stands: hold 10–30 seconds per side Stand with eyes closed: 10–15 seconds Chair rises: stand up without using your hands Heel-to-toe walking: walk in a straight line ⚠️ Always practice near a counter or sturdy chair, and stop if you feel dizzy or unsafe. Make Your Home Safer Many falls happen right where you live. A few simple tweaks can make your home much safer: Add night lights in hallways and bathrooms Remove loose rugs and clutter Keep cords and cables out of walkways Install grab bars in bathrooms Store frequently used items within easy reach Don’t Forget Vision & Medications Your eyes and your prescriptions can play a big role in your stability. Schedule regular eye exams to catch vision changes. Ask your doctor or pharmacist to review medications—especially if you feel dizzy, drowsy, or unsteady. When to See a Physical Therapist If you’ve noticed unsteadiness, or if you’ve already had a fall, now’s the time to see a PT. We can: Assess your balance and strength Build a customized exercise program Teach fall-prevention strategies Partner with your doctor or pharmacist to address vision or medication issues The Bottom Line Falls are common, but they don’t have to define aging. By strengthening your legs, practicing balance, and creating a safer home environment, you can stay steady, active, and independent. This Fall Prevention Month, take one small step toward better balance—you’ll thank yourself later. �55357;�56525; Plains Physical Therapy is here to help. Call us today at 406-826-4383 to schedule a fall risk assessment and get a personalized plan to keep you safe and strong. Resources 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. a. https://pubmed.ncbi.nlm.nih.gov/23860265/ Preventing Falls in Older Persons. Am Fam Physician. 2017 Aug 15;96(4):240-247. PMID: 28925664. a. https://pubmed.ncbi.nlm.nih.gov/28925664/ 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. a. https://journals.lww.com/jgpt/fulltext/2013/10000/the_effectiveness_of_physical.5.aspx?casa_token=r5fLfvxztA0AAAAA:9yaeibFmZiCeIZiQcSOVcbWkWpA_8spTG-bNT2UFa-D2Dc7tljHsv3VW5XfmnvIySLNwrJDd7aqnJTsfdHmRqK8 Exergame technology and interactive interventions for elderly fall prevention: A systematic literature review a. https://www.sciencedirect.com/science/article/abs/pii/S0003687016302265 Articles/Content: Physical Therapy Guide to Falls https://www.choosept.com/guide/physical-therapy-guide-falls Fall Prevention Starts with a Conversation https://www.ncoa.org/article/falls-prevention-conversation-guide-for-caregivers Balance and Falls https://www.apta.org/patient-care/public-health-population-care/balance-and-falls
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