Having your balance assessed this season could help you to avoid fall-related injuries. Give Blue Sky Physical Therapy a call today to schedule an appointment, so we can help you feel steady on your feet!
Our therapists are the balance experts in the field and want to make sure our patients lower their fall risk as much as possible.
Staying Safe and Active In Winter
Between the limited daylight hours, chilly temperatures, and occasionally icy conditions outside, staying safe and healthy can be challenging. Anything you can do to keep active during the winter months is a step in the right direction!
Ice and snow are the biggest threats that winter poses, especially to older patients! Slipping on ice can result in nasty, painful falls. However, with preparation and planning, you can stay safe and active in the winter months. This may sometimes feel difficult to accomplish due to injuries and inclement weather, but knowing the proper steps to take can help you keep doing the things you enjoy no matter the conditions outside.
The most common injuries related to cold weather happen from falls on icy sidewalks, steps, driveways, and porches. Ideally, you will stay off the ice when possible. Walking on ice is extremely dangerous, regardless of how good your balance is. Do your best to keep your steps and walkways free of ice with sand, salt, or cat litter.
If you plan to run or walk on snowy, icy surfaces, attaching snow or ice spikes to your boots or running shoes will help you maintain traction to reduce the risk of falls. Be careful when wearing spikes on the pavement as they are designed to penetrate the ground and affect your balance.
How Can a Balance Expert Help Me Reduce My Fall Risk?
The physical therapists at Blue Sky Physical Therapy are balance experts who can help you improve your balance and fight back against the risk of falling this winter.
Your therapist will perform a thorough physical examination to identify the source of your pain and/or injuries if they are present. Your mobility, strength, balance, and gait will be assessed as well to determine your fall risk. This information will help us create a program that includes targeted manual techniques, mobility work, strengthening, and any appropriate balance and gait techniques that can help keep you upright and on your feet this season!
What Should I Expect During Therapy?
The first thing you should know about therapy for balance is that this kind of therapy is not a “one size fits all” approach. Your program will be specific to your needs and wants and fit into your lifestyle.
Some of the interventions you can expect to experience at Blue Sky Physical Therapy are:
- Strengthening exercises: These exercises will address muscle weakness which is often a primary contributing factor to poor balance and falls during winter weather. With strength and balance training, patients are better equipped to recover from unexpected lapses in gait or a momentary loss of balance to prevent falls.
- Gait training: Gait training will include activities to improve gait mechanics and increase your confidence and safety in navigating across different terrains (icy sidewalks, porches, parking lots) and around various obstacles, such as snow. Our physical therapists will also evaluate the need for an assistive device or perhaps adjust the device you are currently using.
- Static and dynamic balance training: This kind of training will be incorporated into your physical therapy treatment to help your body learn how to better respond to environmental challenges to your balance. For example, your physical therapist may ask you to quickly step in a specific direction in response to a cue, helping you improve your reaction time and ability to recover your balance if you stumble. Our physical therapists will also teach you balance strategies to help mitigate fall risk.
- Endurance training may improve muscle endurance and improve aerobic capacity for activity. Both will reduce fatigue as a risk factor for falls when walking or completing daily tasks.
- Functional exercises: Your physical therapist will incorporate exercises that help you safely manage everyday situations that challenge your balance, such as stepping over obstacles, turning while walking, or getting up off the floor after a fall. These exercises are tailored to your individual needs to improve your balance, stability, and confidence during daily activities.
Contact Us Today For a Balance Assessment
Blue Sky Physical Therapy wants our patients to feel safe and confident in their mobility and balance. Winter can be a difficult time for those with compromised balancing abilities; however, with the help of a physical therapist at our clinic, it doesn’t have to be!
Call us today to have your balance assessed this snowy season. We can determine if you are at risk for falls, show you how to prevent them, and address any pain or discomfort you may be having. The well-being of our patients is important to us, no matter what season we’re in!
Your Progress Matters To Us!
Return to Blue Sky Physical Therapy and Let’s Continue Your Journey to Wellness Together. Schedule Your Appointment Now!
Exercise of the Month
ONE LEG BALANCE
(Ankles, Core, Balance)
Single-leg balance is essential for improving stability and walking (gait), as we briefly stand on one leg with every step. Strengthening this position can help reduce fall risk and improve confidence with movement. Stand with your hands on the back of a chair, countertop, or wall for support. Slowly lift one foot so your weight is on the opposite leg. Keep your posture tall and steady. Hold for 20–30 seconds and gradually increase time as your balance improves.
2 Sets, 1 Rep (each side)
(Materials needed: chair)
Blue Sky PT and Jackie F. are amazing. Organized, thorough friendly and intentional come to mind. The high level of consideration given to me and my injuries allowed me confidence to heal in the right way. And the knowledge shared allows me to continue my physical activity in a mindful way.
Thank you so much, Jackie you and the whole staff at Blue Sky are the best!
Enjoy This Featured Recipe!
Warm Fall Harvest Sweet Potato & Black Bean Stew
- 1 tbsp olive oil
- 1 large onion, chopped
- 2 cloves garlic, minced
- 2 medium sweet potatoes, cubed
- 1 can (15 oz) black beans, rinsed
- 1 can (14.5 oz) diced tomatoes
- 3 cups vegetable broth
- 1 tbsp chili powder
- 1 tsp cumin
- 1 tsp smoked paprika
- 1 cup chopped kale
- Heat olive oil in a large pot over medium heat. Add onion and cook until softened.
- Stir in garlic, cumin, chili powder, and smoked paprika, cooking for 1 minute until fragrant.
- Add cubed sweet potatoes, black beans, diced tomatoes (with juices), and vegetable broth.
- Bring to a boil, then reduce heat and simmer for 20-25 minutes, or until sweet potatoes are tender.
- Stir in the chopped kale and cook for 2-3 more minutes until wilted.
- Season with salt and pepper. Serve hot.
