Fall Prevention and Staying Active During Winter Weather

Fall Prevention and Staying Active During Winter Weather

Brrr, it’s cold out there! With winter and icy weather comes safety risks, such as getting injured from a strain while shoveling (or slipping on ice as you walk in a parking lot!)

Having your balance assessed this season could help you to avoid fall-related injuries. Give ProTailored 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 ProTailored 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 ProTailored 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, you may be asked to stand on one leg while performing a mentally challenging task, such as reciting the alphabet or reading a paragraph of text out loud. 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.

Contact Us Today For a Balance Assessment

ProTailored 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!

Stay Steady This Winter

Ready to feel your best again? Come back to ProTailored Physical Therapy and let us help you achieve your wellness goals — book your appointment today!

Click Here to Schedule Your Appointment!

Therapist Spotlight:

Dr. Ryan Reimschisel PT, DPT, PMC

Favorite way to spend a day off?

Spending quality time with family or friends, doing anything active or outside!

If you had a theme song, what would it be?

Depends on the day, today: Get Down on It – Kool & the Gang

Favorite local spots?

Korean Fried Chicken or Saigon for a casual lunch/dinner, Copper Spoon for a special occasion.

If you came with a warning label, what would it say?

Warning: Contains dangerously high caffeine levels

Indulge in this rich, decadent Gluten-Free Chocolate Ganache Tart — a dessert that’s as elegant as it is irresistible. Perfect for sharing (or not!), it’s a sweet way to treat yourself without the gluten.

Enjoy This Seasonal Healthy Recipe!

Gluten-Free Chocolate Ganache Tart

1 cup shredded sweetened coconut
1 cup salted gluten-free pretzels, crushed into small pieces
1/2 cup rice flour
1/2 cup coconut oil, melted
3 Tbsp. brown sugar
2 Tbsp. unsweetened cocoa
1 cup coconut milk
6 oz. vegan dark chocolate, finely chopped
Pomegranate seeds, for garnish (optional)

Preheat oven to 375°F. Grease 9” tart pan with removable bottom. In large bowl, combine shredded coconut, pretzels, rice flour, coconut oil, sugar, and cocoa. Transfer to prepared tart pan. With hands, firmly press mixture into bottom and up side of pan in even layer; place on cookie sheet. Bake 10 minutes. Cool completely on wire rack. In small saucepan, heat coconut milk on medium until just bubbling at edges, whisking occasionally. Place chocolate and pinch salt in medium heatproof bowl. Pour hot coconut milk over chocolate. Let stand 5 minutes. Gently whisk until smooth. Pour into tart shell. Refrigerate, uncovered, 2 hours or until set. To serve, top with pomegranate seeds, if desired. Can be made up to 2 days ahead. Once set, cover with plastic and keep refrigerated.

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Exercise of the Month

ONE LEG BALANCE

With your hands on the back of a chair, countertop, or wall, slowly lift your uninjured leg upward behind you so that your weight lies on the leg with the injured ankle. Hold this position for 20 to 30 seconds and gradually progress to more seconds as you get stronger.

2 Sets, 1 Rep. (Materials needed: chair)

Halloween at ProTailored

Our Patients Get Great Results

“I’ve received great care from Amanda and the rest of the staff. Onboarding was easy and pre-check-in from my phone before appointments means there’s no paperwork when I show up. Amanda does a great job of answering questions and explaining treatments.”

– Michael L.

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