Have you noticed that you aren’t quite as steady on your feet as you used to be? Do you find yourself avoiding your favorite activities or sticking close to home because you’re worried you might fall? You don’t have to live in fear: Preferred Therapy Services offers focused, individualized fall prevention services to help restore both balance and confidence!
At Preferred Therapy Services, we believe every step forward — no matter how small — is a step toward a stronger, brighter future. Our team has extensive experience helping older adults identify the source of their balance challenges and build a personalized plan to improve stability, strength, and mobility. We can help you identify and address your specific fall risks, improve your balance, and find ways to get you moving with confidence again.
Understanding Your Fall Risk
It’s important that every older adult understand their fall risk. Everyone’s risk is different; falls are complex, and multiple factors can contribute to a high risk of falling. The more risk factors you have, the more likely you are to suffer a fall.
If you’re an older adult, it’s understandable that you might be concerned about falling. Falls are a significant source of injury and hospitalization among seniors. Furthermore, the fear of falling can profoundly impact your quality of life, as many people will avoid physical activity out of a misguided attempt to prevent falling.
Which of these factors apply to you?
- You’re 65 years or older.
- You’ve fallen before.
- You’re sedentary.
- You have certain medical conditions, such as arthritis, diabetes, or vascular disease.
- You’ve suffered a stroke.
- You have impaired mobility.
- You have a fear of falling.
- You have impaired vision.
What’s Involved in a Fall Prevention Plan?
Getting active is one of the best things you can do to reduce your risk of falling. This is why the fear of falling can be so insidious, as it prevents people from engaging in the physical activity that can protect them from falls.
For that reason, a good fall prevention plan is actually a plan to help you get more active. We’ll work with you to identify the areas holding you back from a physically active lifestyle, whether that’s pain, instability, or something else, and address them.
At Preferred Therapy Services, every fall prevention plan is personalized based on your evaluation and response to treatment. Our therapists use proven diagnostic systems to target the specific source of imbalance or weakness.
Because we customize every fall prevention plan to suit the patient’s needs, no two plans are alike. However, we’ll generally pull from the following techniques:
- Pain Management: If persistent or chronic pain is holding you back, we can help address pain through manual therapy, gentle exercise, or pain-relieving modalities.
- Balance Training: The cornerstone of any fall prevention plan, balance training consists of specialized exercises that challenge your balance. We’ll increase the difficulty as you improve, ensuring you see results.
- Strength Training: Weak muscles, especially core muscles, are a significant source of instability. We’ll show you appropriate strength training exercises that will help improve your balance while standing and walking — and make it easier for you to recover from a momentary loss in balance.
- Gait Training: Your gait refers to your walking pattern, and you’re more likely to fall if it’s impaired. We’ll help correct gait issues so you can walk with confidence.
What To Expect During Your Sessions
Your initial appointment will consist of an in-depth physical evaluation that includes the following:
- A complete health history
- Examination of your particular fall risk factors
- Movement screens to evaluate gait, mobility, strength, and balance
- Discussion of your specific goals
This information helps us create the best fall prevention plan for your needs, which we’ll guide you through during subsequent appointments. Our clinic provides a safe and supportive environment where you can work on improving your balance without fear of falling. We always meet you at your current level and adjust the plan as you improve, ensuring each session is productive and goal-focused.
Exercise of the Month
One Leg Balance
(Ankles, Core, Balance)
Single-leg balance is essential for improving stability and walking (gait), as we briefly stand on one leg with every step. Strengthening this position can help reduce fall risk and improve confidence with movement. Stand with your hands on the back of a chair, countertop, or wall for support. Slowly lift one foot so your weight is on the opposite leg. Keep your posture tall and steady. Hold for 20–30 seconds and gradually increase time as your balance improves. 2 Sets, 1 Rep (each side). (Materials needed: chair)
Find Your Balance Today!
Don’t let a fear of falling keep you from your favorite activities. The team at Preferred Therapy Services will help you regain confidence in your movement and reduce your risk of future falls. Our approach begins with a thorough evaluation and continues with one-on-one guidance in a safe, supportive environment.
Call today to get started with an initial fall risk assessment.
What Does Balance Training Look Like?
Balance training consists of targeted exercises that challenge–and thus improve–your overall balance and stability. Our physical therapists arrange these exercises progressively, which allows you to start where you feel most comfortable. Over time, you’ll be able to perform more and more challenging balance exercises.
Below are some sample balance exercise progressions to give you an idea of what to expect. But to ensure you’re performing the right exercises for your ability level, schedule an appointment at Preferred Therapy Services!
Balance Exercise Progressions
One-Legged Stands
- Beginner: Stand facing the wall, your arms outstretched, fingers lightly touching the wall. Lift one leg and keep a slight bend in the standing leg. Hold for 5-10 seconds.
- Intermediate: Perform the same motion as above–but don’t touch the wall for support.
- Advanced: Perform the same motion as the intermediate progression–but keep your eyes closed. It’s harder than it sounds!
Tandem Stance
- Beginner: Stand with your feet heel-to-toe, as if standing on a tightrope.
- Intermediate: Stand in the same stance as above, but do it on a pillow (which adds instability). You can also try closing your eyes.
- Advanced: Walk heel-to-toe without using any support. Try to go 10-20 feet before taking a rest.
5 Star Google Review!
“Father and son PTs from Preferred Therapy Services are professional, take time to answer questions, create personalized home exercise programs, and most importantly helped me with my issues! Highly recommend to anyone who wants to improve their health and take necessary preventative measures!!” -E.I.
Help us help others like you! Leave us a 5 Star Google Review and tell us how Preferred Therapy Services helped you get back to doing what you loved!
Why Hitting the Beach Is More than Just Fun in the Sun
Planning a beach trip this summer? You’d be surprised how much exercise you can get during a beach vacation. In between building sand castles and napping in the sun, try these fun health-boosting beach activities:
- Walk on the sand: While walking is an excellent exercise in and of itself, doing so on a sandy beach has additional benefits. The sand provides resistance that can help build strength in the muscles of your lower body.
- Splash in the waves: Make sure to spend time in the water, even if you aren’t swimming. Water’s density means your muscles have to work harder to perform simple movements, making ocean time a great workout.
- Relax in the breeze: Spending time in nature can help you relax and destress, which can actually impact your physical health, too! Take a few moments to breathe deeply and enjoy the sights, sounds, and scents of your surroundings–particularly before it gets crowded!
Want to ensure you’re injury-free and ready to make the most of your time on the beach? Schedule an appointment with Preferred Therapy Services today!
🦶 What’s Your Fall Risk?
Answer 5 quick questions to find out where you stand — and how we can help.
Herb-Crusted Baked Salmon
Salmon is rich in omega-3 fatty acids, which help reduce inflammation and support joint and muscle health — making it a great choice for anyone working on recovery or staying active. This simple baked preparation keeps things light and nourishing without sacrificing flavor.
Ingredients
- 4 salmon fillets (6 oz each)
- 2 tablespoons olive oil
- 3 cloves garlic, minced
- 2 tablespoons fresh parsley, chopped
- 1 tablespoon fresh dill (or 1 tsp dried)
- 1 teaspoon lemon zest
- 1 tablespoon lemon juice
- Salt and pepper to taste
- Lemon slices for serving
Directions
- Preheat oven to 400°F. Line a baking sheet with parchment paper.
- In a small bowl, mix olive oil, garlic, parsley, dill, lemon zest, and lemon juice.
- Place salmon fillets on the prepared pan. Season with salt and pepper.
- Spoon the herb mixture evenly over the top of each fillet.
- Bake for 12–15 minutes until the salmon flakes easily with a fork.
- Serve with lemon slices and your favorite steamed vegetables or a simple salad.
Serves 4 · Prep time: 10 min · Cook time: 15 min
You Deserve to Move With Confidence
At Preferred Therapy Services, you are never just a number on a chart. Every treatment plan is personalized, every visit is one-on-one, and every patient is seen as a whole person — not just a condition. Whether you’re worried about falling, recovering from an injury, or simply ready to feel stronger in your daily life, our team is here to walk beside you every step of the way.
Call today to schedule your initial assessment and take that first step forward.
Sources
NL 2.18 Fall Prevention: https://www.cdc.gov/falls/facts.html · https://www.ncbi.nlm.nih.gov/books/NBK560761/ · https://www.choosept.com/guide/physical-therapy-guide-falls
SA 2.10 Pelvic Floor: https://www.choosept.com/guide/physical-therapy-guide-pelvic-pain
