Falls among our aging population is a major health concern. According to the Centers for Disease Control and Prevention, more than one-third of adults older than 65 fall each year in the U.S., and 20 to 30 percent of these individuals will suffer moderate to severe injuries. Falls are the second leading cause of accidental or unintentional injury deaths in the world, the American Physical Therapy Association (APTA) reports.

Fortunately, falls can be prevented and avoided through strength and functional movement training, especially effective with the help of a trained physical therapist. Data from APTA shows that when older adults receive fall risk education from physical therapy services, they are more likely to use fall-prevention interventions at home, ultimately leading to fewer falls.

Stephen White, Doctor of Physical Therapy at Prowers Medical Center, is board-certified in Geriatric Physical Therapy and is a Certified Exercise Expert of the Aging Adult. He said falls damage more than pride — they are commonly associated with broken bones, concussions and other life-altering injuries.

“It is likely that if you are at fall risk or have a fear of falling, you are missing out on everyday activities you enjoy doing, either by yourself, with others in the community or with family members,” White said. “An ounce of prevention is worth a pound of cure. Your primary care provider and physical therapist can help you address your balance issues head-on and improve your quality of life.”

Identify Fall Risk at Home

Fall risk assessments performed by healthcare providers are typically catered to the patient and their specific needs; however, there are a few at-home tests White recommends to determine your fall risk.

Sit-Stand Test

Get a stopwatch and place a chair against a wall so it is stable. Timing yourself, try to stand up and down five times without using your arms to help. If you cannot complete the five in less than 12 seconds, you have a higher likelihood of falling within the next year.

Single-Leg Stance Test

Wearing appropriate shoes, stand near a table or walker for safety. Stand on one leg like a flamingo without holding on to anything. Hold this position as long as you can without touching your leg to the other, touching the lifted leg to the ground or losing balance. If you can’t hold this for more than 6.5 seconds, you may be at high fall risk.

Questions to Ask Yourself

In addition to these tests, ask these questions to determine if further medical evaluation is necessary:

  • Have you fallen before?
  • Are you taking medications that affect your balance?
  • Do you require assistance with your normal daily activities?
  • Are you nervous or scared of falling?
  • Do you regularly use an assistive device like a cane, walker or wheelchair?

If you answered yes to any of these questions or scored low on the Sit-Stand and Single-Leg Stance tests, speak with your primary care provider or physical therapist about a more-thorough evaluation and your options for falls and balance management.

How PT Helps Prevent Falls

According to APTA, physical activity can reduce the risk of falling and injuries from falls in older adults, and multicomponent physical activity programs — ones that incorporate aerobic, strength and balance exercises— are most successful at reducing falls and related injuries.

A customized individual program by a physical therapist can improve stability and balance. The PT will incorporate strength and stability training to help you meet your goals and reduce your fall risk. It can take up to 50 hours of balance training to notice improvements, making consistency key.

In addition to a customized program, Prowers Medical Center Rehabilitation will soon offer the SAIL (Stay Active and Independent for Life) program for aging adults, which aims to prevent falls, teach healthy lifestyles and address aging-related concerns. The group class will provide participants with the tools they need to maintain or improve their strength and mobility.

“Seeking out medical care or rehabilitation for balance and falls can be a tough decision,” White concluded. “But even preventing or managing one fall can be of enormous benefit to your physical and mental health.”

Balance training and fall prevention are covered by most insurances and can be deemed medically necessary due to the overall health ramifications. For more information about physical therapy, the SAIL program and other rehabilitation services at Prowers Medical Center, go to prowersmedical.com/services/rehabilitation-services or call 719-336-6728.