6 Tips to Prevent Falls

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Dr. Grace Walker, physical and occupational therapist and nutritionist, knows that falling can cause serious injuries and, for older adults, can even be life threatening. We wanted to provide 6 tips that will help reduce the risk of falls and possible injuries.

How to prevent slips, trips and falling:

  1. Always use a hand rail– Whether you are going up the stairs or standing in your shower, it is important to keep a hand on a stable surface while doing activities that challenge your balance. Consider installing them on your porch or any other areas that may not have them.
  2. Be aware of your surroundings – Avoid situations where you are unable to see well. Try and move through a well-lit area and always scan your path at least six feet ahead of you for hazards.
  3. Keep a clear path– Falling at home is the most common place to experience a nasty spill. Whether its extension cords, uneven tiles, lifted carpet or a small water or grease spill there are many hazards at home that are easily preventable. Make your home safe by moving furniture around, covering loose cords or sticking the corner of the carpet back to the floor and cleaning up any messes immediately.
  4. Wear slip resistant shoes– Shoes with rubber or neoprene soles are best. Add external traction cleats to your shoes when walking out during the rain and snow.
  5. Make an eye appointment– Get your vision checked regularly and be aware of any medication that can negatively affect your vision or balance.
  6. Maintain or build strength and balance through exercises and physical therapy– Physical therapists can properly treat any balance or vestibular issues you may have to help prevent falls and injury.

At Walker Physical Therapy and Pain Center we develop specific exercise programs for specific patients, along with a variety of specialized treatments to regain range of motion and strength. We look at the “root cause” when treating patients to provide insight as to why the patient is experiencing unsteadiness, instead of just a quick fix!

If you have fallen, or feel you are risk for falling, call Walker Physical Therapy & Pain Center to start your personalized plan of care for balance rehabilitation with an expert physical therapist!

Walker Physical Therapy and Pain Center

1111 W. Town & Country Rd. Ste. 1

Orange, CA 92868

(714) 997-5518

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Balance Testing at Home in 30 Seconds

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Did you know that one in four adults are at risk of becoming injured through a fall? Every 20 minutes, an older adult dies from a fall. Dr. Grace Walker, physical and occupational therapist and nutritionist, wants to inform you that there is a simple test to gauge your balance at home!

The Centers for Disease Control and Prevention (CDC) recommends the 30-second Chair Stand Test. The test is a quick way to identify any leg strength and endurance deficiencies that could contribute to poor balance.

 

How the Test is Done

The CDC recommends a chair with a straight back and height of at least 17 inches. It is recommended that you conduct the test under the supervision of someone who can help you if need be. If you have a history of falling, do not try this test without first speaking to your doctor.

Sit in the chair with arms folded across the shoulders. Next, stand up and sit down as many times as you can in 30 seconds. Keep your feet flat and your back straight during the test.

 

Interpreting Results

Adults between 70 and 74 years old should be able to complete 10 sit-stand cycles for women and 12 for men. For a more detailed view of target results, see the link here.

 

If you have fallen, or feel you are risk for falling, call Walker Physical Therapy & Pain Center to start your personalized plan of care for balance rehabilitation with an expert physical therapist!

 

Walker Physical Therapy and Pain Center

1111 W. Town & Country Rd. Ste. 1

Orange, CA 92868

(714) 997-5518

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