Falls Prevention 101: Regain Balance and Confidence with Physiotherapy
Falls are a leading cause of injury in those over 50, but many incidents are preventable with the right approach. This blog emphasises the crucial role of physiotherapy in falls prevention, showcasing how you can take charge of your balance, strength, and mobility. With personalised recommendations from physiotherapists, you can enhance your stability, boost your confidence, and stay steady on your feet.
Explore practical, evidence-based tips tailored for those over 50, empowering you to stay safe and active while reducing your risk of falls.
Why is Falls Prevention Important?
Falls are a major public health concern, particularly for those over 50.
According to the World Health Organisation (WHO), falls are the second leading cause of unintentional injury deaths worldwide. In Australia, falls are the leading cause of injury-related hospitalisations in people aged over 65. But falling isn’t a normal part of aging—it's a sign that the balance, strength, or coordination could use some extra attention.
Beyond the physical injuries, such as fractures or head trauma, falls can have a significant impact on confidence and quality of life. Many older adults who experience a fall develop a fear of falling, leading to reduced physical activity and social isolation. The key to breaking this cycle? A proactive approach that includes regular exercise, targeted physiotherapy, and lifestyle adjustments.
Evidence-Based Guidelines for Falls Prevention
Current guidelines for falls prevention emphasise a multifactorial approach, combining strength and balance training, home safety modifications, and regular medical assessments. Key recommendations include:
Exercise for at least 150 minutes per week, focusing on activities that improve strength, balance, and flexibility (as per the Australian Physical Activity Guidelines).
Engage in balance exercises at least three times per week. These might include Pilates, Tai Chi, standing on one leg, or physiotherapist-prescribed exercises.
Regular vision and hearing checks, as changes in these senses can affect balance and increase fall risk.
Review medications with a healthcare provider, as some medications can cause dizziness or drowsiness, raising the risk of falls.
Practical Tips to Reduce Falls Risk at Home
There are simple steps you can take at home to reduce your falls risk
While physiotherapy provides targeted support, there are simple steps you can take at home to reduce your falls risk:
Stay physically active: Engage in regular activity to improve balance, strength and flexibility
Keep pathways clear: Remove clutter, cords, and loose rugs that could be tripping hazards.
Improve lighting: Ensure hallways, stairs, and entrances are well-lit.
Wear appropriate footwear: Choose shoes with good grip and avoid walking in socks or slippers on smooth surfaces.
How Physiotherapy Can Help Prevent Falls
Physiotherapy plays a crucial role in falls prevention for older adults. Physiotherapists are experts in movement and can design personalised programs to enhance balance, strength, and flexibility, all of which are vital for maintaining stability. Here are some of the ways physiotherapy can make a difference:
Balance training:
Balance is one of the key skills that naturally declines with age. Physiotherapists use a range of exercises that challenge your stability, helping you regain control over your movements. This may include standing on one leg, using wobble boards, or even practicing Tai Chi, which has been shown to reduce the risk of falls by up to 58% in older adults. Improved balance reduces your risk of falling and boosts your confidence in everyday activities.
Strengthening exercises:
Muscle strength is critical for keeping you on your feet. Research shows that strength training can reduce the risk of falls by up to 30%. A physiotherapist can guide you through resistance exercises that target key muscle groups, such as the legs, hips, and core. Stronger muscles provide better support to your joints and improve your ability to recover from a stumble.
Gait analysis and training:
Changes in walking patterns (gait) are common as we age, often due to joint pain, previous injuries, or general stiffness. A physiotherapist can assess your gait and address any issues that might increase your fall risk. They can recommend exercises to improve your stride and walking efficiency, or provide custom orthotics if needed to improve foot alignment.
Mobility:
Stiff joints can make it difficult to adjust your body when you start to lose balance. Pilates exercises help to keep your joints flexible and ensure you have the range of motion needed for daily tasks, such as turning your head when crossing the street or reaching for objects. Improved mobility can make all the difference in reacting quickly to prevent a fall.
Education of fall hazards:
Physiotherapists can also provide valuable advice on how to reduce fall risks in your home and daily environment. This might include tips on removing tripping hazards like loose rugs, improving lighting in hallways, or using assistive devices like grab rails in the bathroom. A few simple changes can create a much safer environment.
When to Seek Help from a Physiotherapist
If you’ve had a fall recently, or feel unsteady when walking, it’s a good time to reach out to a physiotherapist. Even if you haven’t experienced a fall but are concerned about your balance, early intervention can make a huge difference. A physiotherapist can help assess your current abilities and create a plan that meets you where you are, progressively building your strength and confidence over time.
At Kaylana Wellness Collective, we’re dedicated to helping you move safely and confidently at every stage of life. Our physiotherapy sessions focus on exercises tailored to improve your strength, balance, and coordination, reducing the risk of falls and keeping you active and independent. Contact us today to book a consultation and start your journey toward a stronger, healthier you!
Disclaimer: The information provided in this blog post is intended for general educational purposes and should not replace personalised advice from a qualified healthcare professional. Please consult with your physiotherapist or medical provider before starting any new exercise program or if you have concerns about your balance, risk of falls, or other health conditions.