The Ins and Outs of a Good Fall Prevention Plan
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: McCabe and Brady Physical Therapy offers focused, individualized fall prevention services to help restore both balance and confidence!
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.
Fortunately, our team has extensive experience helping older adults identify the source of their balance challenges and build a plan to improve stability, strength, and mobility. Our approach begins with a thorough evaluation and continues with one-on-one guidance in a safe, supportive environment. We can help you identify and address your specific fall risks, improve your balance and stability, and find ways to get you moving with confidence again.
Don’t let fear of falling keep you from enjoying your golden years. Call us to schedule an appointment today!
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.
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 McCabe and Brady Physical Therapy, 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.
Find Your Balance Today!
Don’t let a fear of falling keep you from your favorite activities. The team at McCabe and Brady Physical Therapy will help you regain confidence in your movement and reduce your risk of future falls.
Call today to get started with an initial fall risk assessment.
Get Started with PT Now!
Return to McCabe and Brady Physical Therapy and Let’s Continue Your Journey to Wellness Together. Schedule Your Appointment Now!
September Word Scramble
tnuamu
plaep
uxqoien
olatbflo
ratesvh
caron
Answer Key
autumn
apple
equinox
football
harvest
acorn
Treat yourself to layers of indulgence with this Bananas Foster Parfaits recipe—sweet bananas, creamy yogurt, and a crunchy topping come together in every bite. It’s the perfect no-fuss dessert to savor all summer long!
Enjoy This Seasonal Healthy Recipe!
Bananas Foster Parfaits
- 2 large ripe bananas
- 6 Tbsp dark brown sugar
- 2 Tbsp unsweetened apple juice
- 1 Tbsp unsalted butter
- 1/4 tsp salt
- 2 cups plain 2% reduced-fat Greek yogurt
- 1/4 cup chopped pecans, toasted
Peel bananas and cut each in half lengthwise. Cut each half into 3 pieces. Combine sugar, apple juice, and butter in a nonstick skillet. Cook over medium-low heat for 3 minutes or until mixture begins to bubble. Add bananas to pan; cook for 2 minutes or until bananas begin to soften. Spoon 1/2 cup yogurt into the bottom of each of 4 parfait glasses. Divide banana mixture evenly among glasses. Top each serving with 1 tablespoon chopped and toasted pecans.
Exercise of the Month
SIDE BRIDGE
Lie on your side with your elbow directly under your shoulder and your legs stacked. Lift your hips off the ground, creating a straight line from your head to your feet. Hold this position while keeping your core engaged and hips level. Switch sides after each set.
3 Sets, 30-Second Hold (each side). (Materials needed: floor mat)
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Savor a Pain-Free Football Season
As Friday night lights illuminate the field and the spirit of football echoes throughout the community, ensure that back pain doesn’t get in the way while rooting for your team in the stands. Experience the thrill of the season without the discomfort of back pain. Our treatments are designed for your unique needs, ensuring you’re game-day-ready every time.
Your game plan to tackle back pain involves the following:
- Effective treatments to alleviate pain and guard against future flare-ups.
- Customized strategies to boost your mobility and strength so you can cheer on your favorite teams without hesitation.
- Tips to enjoy those tailgate barbecues and halftime huddles without a second thought to your back.
Get ready to chant, cheer, and celebrate without restraint. Connect with McCabe and Brady Physical Therapy today, and let’s ensure you’re in prime shape for every touchdown this season!
Our Patients Get Great Results
“If anyone could have made physical therapy enjoyable, it was Rich! After completing six weeks of PT for a distal radius fracture, I feel confident in my ability to continue improving my range of motion and bone strength. Having previously required PT, I know that recovery is directly related to the work I put in. However, the knowledge, respect, and professionalism shown to me and others during this time are not a given. Neither is kindness, which I value more than anything. I won’t miss therapy, but I will miss Rich, Allie, and Amanda, because you really made a difference…thank you, all!“
— Ruth K.
What Does Balance Training Look Like?
At McCabe and Brady Physical Therapy, balance training is built on purposeful, progressive exercises designed to improve postural control, movement efficiency, and stability during daily activities. Whether you’ve experienced falls, feel unsteady, or want to improve your confidence while walking, balance training is a proven way to reduce your fall risk and improve how you move.
Our therapists begin with a detailed evaluation to identify the specific source of your imbalance. From there, we build a customized program that uses evidence-based techniques to restore function and help you move more safely and confidently.
Each plan is adjusted as you improve. Below are examples of common balance training exercises that may be included in your program, depending on your current ability and goals.
Balance Exercise Progressions
Static Stance Training
Supported Narrow Stance:
- Stand with feet close together near a stable surface like a countertop. Focus on keeping steady without swaying.
Unsupported Tandem Stance:
- Place one foot directly in front of the other, heel to toe, and hold your balance without using your hands.
Single-Leg Stance:
- Stand on one leg near a stable surface. Hold for 10–30 seconds, alternating legs. Your therapist may vary the surface or visual input to increase challenge safely.
Dynamic Balance Drills
Weight Shifting:
- Shift your weight slowly from side to side or front to back while keeping your feet planted.
Step-Ups:
- Use a low step to practice controlled stepping with proper form and alignment.
Marching in Place:
- Slow, high-knee marching while focusing on posture and stability.
Functional Integration
Reaching Tasks:
- Practice reaching in multiple directions while standing to simulate daily activities like grabbing objects or dressing.
Gait Training with Head Turns:
- Walk in a straight line while slowly turning your head side to side to simulate real-world walking conditions.
Dual-Task Training:
- Add simple cognitive tasks (like counting or naming items) during balance work to simulate distracted walking, improving real-life balance control.
At McCabe and Brady, we prioritize exercises that not only challenge balance but also reinforce how you move in daily life. If you’re unsure which balance exercises are right for you, schedule an appointment today!
Refer a Friend
If you’ve experienced the outstanding care at McCabe and Brady Physical Therapy, why not share it with your friends? Referring them means giving them access to personalized treatment that can make a real difference in their health and well-being. Help them find a trusted healthcare partner—refer a friend to McCabe and Brady Physical Therapy today!
Meet Our Team
Alexandra Prophet
DPT, Cert. MDT
Douglas Brady
DPT, JD, Cert. MDT, AIB-VRC
Frank McCabe
MPT, B.S. Ex. Phys., Cert. MDT
Lauren Suchanick
DPT, Cert. MDT, AIB-VRC
Richard Winters
CSCS, DPT, OCS, Cert. MDT
Steve Smeck
BS. Ex. Phys, DPT
