Let’s Talk About Fall(ing)!

Written By Alyson Freitag

Summer is quickly on its way out. Before we know it, the trees of Missoula will turn colors and lose their leaves, and the temperatures will drop bringing rain and eventually snow. Fall and winter conditions can make it more challenging to navigate the community due to slippery surfaces and decreased visibility.

One in four adults age 65 and older fall every year, so what can you do to help reduce the risk?

Good News!

There are a lot of things that can help reduce the risk of falling, and many falls can be prevented. There are plenty of handy tips and tricks to reduce your risk, especially for the colder months. Some of these include asking a health care provider to complete a screen for your risk (PT’s do this all the time!), getting traction on slippery surfaces (cat litter and pet friendly ice melt are great options), and wearing appropriate footwear for colder months (you can even get grippers that attach to the outside of your shoes!). But maybe making the most lasting impact on your balance is training it, and doing so helps keep you upright not just in the wintertime, but all year-round.

So, How Do You Train It?

Research shows there are many ways to help improve balance and reduce fall risk. First and foremost, stay active! Even in the colder months, it is important for not only fall risk prevention, but overall health to continue moving and exercising. Strength training is another important component. Strength training not only benefits muscle, tendon and bone health, but also improves ability to balance.

Specific balance training is also effective in reducing fall risk, and there are endless ways to do so! Having a solid strength and balance routine that works for you will help keep you on your feet and improve your overall health! Studies have found a great way to achieve both strength and balance training together is Tai-Chi. If you aren’t sure where to begin and enjoy learning something new, consider giving it a try!

Here are a few strength and balance exercises to try that can be incorporated right at home!

Strength (from left to right):

  1. Step ups 

  2. Bridges 

  3. Chair squats (add weight if able and available!)

Balance (from left to right):

  1. 4-way toe taps 

  2. Narrow stance with head turns

  3. Single leg stance cone taps

If you have experienced a fall recently or feel the need to improve your strength and balance to help reduce your risk of falling this year, ask your local physical therapist to get started!

*And if you ever choose to do balance at home, please practice safely!! Use a countertop or the back of the chair to have in case you lose your balance!

Written by Megan Delaney, SPT

References:

  1. What Works to Prevent Falls in Community‑Dwelling Older Adults? Umbrella Review of Meta‑analyses of Randomized Controlled Trials. Am J Phys Med Rehabil. 2015; Guirguis‑Blake JM, Michael YL, Perdue LA, Coppola EL, Beil TL, Thompson JH. Agency for Healthcare Research and Quality Report No. 17‑05232‑EF‑1. Published 2015. PMC ID: PMC6635278. (Section 16)

  2. National Council on Aging. How to Winterize Your Home to Prevent Falls. National Council on Aging. September 13, 2024. Accessed [insert date]. Available at: https://www.ncoa.org/article/winterize-to-prevent-falls/.

  3. Fall prevention interventions for community‑dwelling older adults: systematic review and meta‑analysis of benefits, harms, and patient values and preferences. Syst Rev. 2024;10(1):18. PMC ID: PMC7697352. [Author names to be confirmed].

  4. Step up and stand on one leg. In: HEP2go Home Exercise Program. Created by Dr. Tom Eberle, PT, DPT, Cert MDT—March 14, 2018. Available at: https://www.hep2go.com/exercise_editor.php?exId=57792&userRef=hdjhdfhggblf

  5. Bridge (posterior pelvic tilt to lift hips and lower vertebra by vertebra). In: HEP2go Home Exercise Program. Created by Alyssa Stewart, DPT—June 18, 2020. Available at: https://www.hep2go.com/exercise_editor.php?exId=95290&userRef=hdjhdfhggblf

  6. Sit to Stand with Weight. In: HEP2go Home Exercise Program. Created by Synergy Physical Therapy—May 7, 2024. Available at: https://www.hep2go.com/exercise_editor.php?exId=159737&userRef=hdjhdfhggblf

  7. Cone Touch Dynamic Balance. In: HEP2go Home Exercise Program. Created by Rob Bluhm, PT—December 14, 2023. Available at: https://www.hep2go.com/exercise_editor.php?exId=153279&userRef=hdjhdfhggblf hep2go.com

  8. Dynamic Standing Balance. In: HEP2go Home Exercise Program. Created by Eric Cohen, PT—December 11, 2015. Available at: https://www.hep2go.com/exercise_editor.php?exId=31054&userRef=hdjhdfhggblf hep2go.com

  9. Tandem Balance with Head Turns (two‑leg tandem stance balance with cervical rotations). In: HEP2go Home Exercise Program. Created by Trainer Drew—July 15, 2022. Available at:https://www.hep2go.com/exercise_editor.php?exId=131383&userRef=hdjhdfhggblfhep2go.com

Alyson Freitag
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