Step with Confidence: Your Guide to Preventing Falls

Stephanie Korso
6 days ago
3 min read

Why Balance Matters

As we age, staying steady on our feet isn’t just about mobility - it’s about maintaining independence, confidence, and quality of life. While falls are common, they are not an inevitable part of aging. In fact, one in four older adults falls each year. The good news? Many of these falls are preventable with simple, proactive steps.

Are You at Risk for a Fall?

Understanding your personal fall risk is the first step toward prevention. Ask yourself:

Do I feel unsteady when walking?
Have I fallen in the past year?
Do I hold onto furniture or walls when moving around the house?
Do I worry about falling?

If you answered “yes” to any of these questions, consider scheduling a fall risk assessment with a physical therapist.

Everyday Tips to Help Prevent Falls

Move daily. Regular movement helps keep your muscles strong and your balance sharp. Great options include walking, resistance training, water aerobics, yoga, Pilates, and tai chi.
Review your medications. Some prescriptions and over-the-counter medications can cause dizziness or drowsiness. Talk to your doctor or pharmacist to ensure your medications aren’t increasing your fall risk.
Choose the right footwear. Wear supportive shoes or slippers that cup your heel and offer good grip. Avoid backless slippers, smooth soles, and high heels.
Check your vision. Poor eyesight makes it harder to spot tripping hazards. Most adults should get their vision checked once a year.
Make your home fall-safe. Remove throw rugs and loose cords, improve lighting, and install grab bars in key areas like the bathroom. Small changes can make a big difference.

How Physical Therapy Can Help

A physical therapist can play a key role in helping you stay steady and independent. Here's what a PT can do:

Assess your strength, balance, and mobility
Evaluate your individual risk factors
Develop a personalized plan to improve your safety
Prescribe exercises to boost strength, flexibility, and balance
Teach strategies for safely getting up if a fall does occur

Take Action Today

Don’t wait until after a fall to take steps toward prevention. Schedule a fall risk check-up and let Indepth Physical Therapy help you build strength, boost confidence, and keep doing the activities you love. Remember: Falls can be prevented. A few small steps today can make a big impact on your safety, independence, and peace of mind tomorrow. Schedule now!

References

Research

Martin, Jacqueline T. BS; Wolf, Angela BA; Moore, Jennifer L. BS; Rolenz, Elyse BS; DiNinno, Andrea BS, MBA; Reneker, Jennifer C. MSPT. 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. | DOI: 10.1519/JPT.0b013e3182816045
Shubert, Tiffany E. MPT, PhD. Evidence-Based Exercise Prescription for Balance and Falls Prevention: A Current Review of the Literature. Journal of Geriatric Physical Therapy 34(3):p 100-108, July/September 2011. | DOI: 10.1519/JPT.0b013e31822938ac
Santos, Luis Eduardo BPT; de Sá Ferreira, Arthur PhD; Vilella, Renato Carvalho DHSc; Lunkes, Luciana Crepaldi PhD. The Importance of Physical Therapy in the Evaluation of Fall Prevention Programs in Older Adults: A Scoping Review. Topics in Geriatric Rehabilitation 40(1):p 83-92, January/March 2024. | DOI: 10.1097/TGR.0000000000000426
Ackerman, Ilana N., Sze‐Ee Soh, and Anna L. Barker. "Physical therapists’ falls prevention knowledge, beliefs, and practices in osteoarthritis care: A national cross‐sectional study." Arthritis care & research 72.8 (2020): 1087-1095.