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: ElmTree Physical Therapy offers dedicated 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, the team at ElmTree Physical Therapy has plenty of experience helping our older patients with fall prevention. 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!
We will miss you Barb!
We’ve got a graduation to celebrate in Honesdale today! Barb is finally graduating from PT after a painful stint with TMJ! She came to see Jenna back in January after having jaw clicking and pain for quite some time. After a great program of manual therapy, stretching, mobility and strengthening, Barb is in much less pain, and now has the knowledge to deal with symptoms on her own when they do arise.
Clinic Spotlight: A Garden That’s Growing Alongside You
At ElmTree Physical Therapy, healing doesn’t just happen inside the clinic—it’s also happening in the soil right outside our Honesdale location.
This year, we decided to take full advantage of our beautiful outdoor space by planting a vibrant horticulture garden filled with flowers, herbs, and fresh vegetables. What started as a small project quickly blossomed into something bigger, and now the garden is not only thriving—it’s become a highlight for both patients and staff.
Why a garden? Because we believe wellness extends beyond exercise and rehab. Spending time in nature has been shown to reduce stress, boost mood, and support overall health. Our garden offers a peaceful and uplifting environment where patients can enjoy the sights, smells, and colors of the season between sessions.
We’ve had a great time tending to the plants, and our team is excited to share this growing space with you. Whether you’re picking tomatoes, admiring the sunflowers, or just soaking in the sunshine, we invite you to step outside and enjoy a moment in the garden during your next visit.
If you haven’t had a chance to see it yet, make sure to stop by our Honesdale clinic and check it out. You won’t regret it—and who knows, you might even leave with a fresh veggie or two!
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 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.
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.
- Exercise Program: Once you’ve worked through our fall prevention plan, we’ll help you develop an exercise program, such as Tai Chi or a walking regimen, to get you moving when you’re not in the clinic.
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. We provide a space where you can exercise without fear of injury. We also always meet you at your current ability level–although we will help you improve by gradually increasing the difficulty of your exercises!
Find Your Balance Today!
Don’t let a fear of falling keep you from your favorite activities. The ElmTree therapists will help you get back on your feet–and stay there. Call today to get started with an initial fall risk assessment.
Staff Spotlight: Welcome, Hannah!
We’re excited to give a warm (and long overdue) welcome to the newest member of our ElmTree family—Hannah! Hannah recently joined our team as a Physical Therapist Assistant at our Hawley clinic, and she’s already made a big impact on both patients and staff.
With her friendly personality, strong clinical skills, and passion for helping others, Hannah has been a perfect fit from day one. She brings great energy to the clinic, and her patients appreciate the care, attention, and encouragement she offers at every visit. Whether it’s helping someone get back on their feet or just brightening their day with a smile, Hannah is all about making rehab a positive experience.
We’re thrilled to have her on board and know she’ll continue to be an important part of the ElmTree team. If you haven’t had the chance to meet her yet, be sure to stop by Hawley and say hello—she’d love to see you!
Welcome to ElmTree, Hannah—we’re so glad you’re here!
1 on 1 training packages & pricing
1 session: $50
4 sessions: $185
6 sessions: $275
8 sessions: $360
10 sessions $450
Rake Without the Ache: Yard Work Safety Tips
As leaves start to fall in Pennsylvania, yard work becomes part of the routine. But raking, lifting, and bending can take a toll on your body if you’re not careful. These repetitive tasks often strain the back, shoulders, and knees. At ElmTree Physical Therapy, we often see a rise in fall-related aches and injuries—many of which are preventable. Before heading outside, take five minutes to stretch, focusing on your hamstrings, shoulders, and low back. While raking, stand tall, switch sides often, and lift with your legs rather than your back. Avoid twisting while carrying bags, and take short breaks every 20 to 30 minutes.
Dealing with pain or recovering from an injury? We can help you prepare with simple modifications or a short strengthening plan to keep you safe and comfortable. Don’t let fall chores leave you hurting. If something feels off, let us help before it gets worse.
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 ElmTree Physical Therapy!
Balance Exercise Progressions
One-Legged Stands
- Beginner: Stand facing the fall, 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.
SOURCES
- https://www.ncbi.nlm.nih.gov/pmc/articles/PMC5223716/
- https://www.ncbi.nlm.nih.gov/pmc/articles/PMC5573846/
- https://pubmed.ncbi.nlm.nih.gov/27385156/
- https://www.jwatch.org/na47635/2018/10/18/effectiveness-physical-therapy-vs-arthroscopy-meniscal
- https://bjsm.bmj.com/content/56/15/870
- https://jamanetwork.com/journals/jama/fullarticle/2705186