The Art of Falling: How Physical Therapy Can Help You Make a Graceful Recovery

Falls happens frequently in older population. The Centers for Disease Control and Prevention (CDC) reports that every year, one in four adults over 65 years old fall. Moreover, the National Poll on Healthy Aging suggests that the COVID-19 pandemic has heightened the likelihood of older adults falling and injuring themselves due to changes in their physical activity, conditioning, and mobility.

Falls have the potential to result in severe injuries, including fractures, head injuries, and even death. For this reason, fall recovery is an essential aspect of healthcare for older adults. After a fall, physical therapy can help identify the root cause of the fall and develop a personalized treatment plan to address any underlying issues. A physical therapist will conduct an assessment to identify any areas of weakness, balance deficits, or mobility issues that may have contributed to the fall. Based on the assessment, they will design exercises to improve balance, strengthen muscles, and increase flexibility to reduce the risk of future falls.

Balance training is an essential component of fall recovery and prevention. Physical therapists can use various exercises, techniques, such as balance boards and other equipment, to improve balance and stability. They can also teach individuals how to use assistive devices, such as walkers or canes, to improve balance and reduce the risk of falls.

Below are some exercises that a physical therapist may incorporate into a session:

• Forward Reaching Exercise: Start by standing with your feet shoulder-width apart and your arms at your sides. Slowly reach forward with both arms, as if you are reaching for something in front of you. Hold this position for a few seconds, then slowly return to the starting position.

• Overhead Reaching Exercise: Begin by standing with your feet shoulder-width apart and your arms at your sides. Slowly reach one arm overhead, as if you are reaching for something on a high shelf. Hold this position for a few seconds, then slowly lower your arm back down to your side. Repeat this exercise with the other arm, alternating sides.

• Sit-to-Stand: This exercise helps to strengthen the leg muscles and improve balance. Start by sitting in a chair with your feet flat on the floor. Without using your arms, stand up from the chair and then sit back down.

• Single-Leg Stance: Stand behind a chair and hold onto the back of the chair with one hand. Lift one leg off the ground and hold for as long as you can.

• Tandem Walk: This exercise helps to improve balance and coordination. Start by standing with your feet together. Take a step forward with one foot and place the heel of that foot directly in front of the toe of your other foot.

• Leg Swings: Stand next to a wall or chair for support. Swing one leg forward and backward while maintaining balance. Repeat on the other side.

• Calf Raises: Assume a shoulder-width stance with your toes facing forward. Lift your heels off the ground and maintain the position for a few seconds. Gradually lower your heels back down to the ground.

It is important to note that these exercises are modified by the physical therapist based on the individual’s level of fitness and mobility. In addition to balance training, physical therapists can also help with gait training, teaching proper walking techniques to reduce the risk of falls. This can include addressing any issues with foot placement, stride length, or posture.

Another critical aspect of fall recovery is addressing any underlying medical conditions that may increase fall risk. Physical therapists work closely with other healthcare providers to manage medications that may cause dizziness or impair balance. They can also recommend modifications to the home environment, such as removing clutter or installing grab bars in the bathroom, to reduce fall hazards.

Physical therapy is not only essential for fall recovery but also for fall prevention. By identifying areas of weakness and addressing them through exercise and other interventions, physical therapists can help individuals reduce their risk of future falls. It is essential to seek medical attention and consult with a physical therapist as soon as possible after a fall to start the recovery process and reduce the risk of future falls.