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Heal Broken Bones Faster with These Tips

A broken bone, no matter where it is in your body, can take away your mobility in the blink of an eye. 

Fast healing is essential to get you back on your feet. This is especially important if you suffer from a bone disease like osteoporosis, where broken bones can become a common occurrence. 

Keep reading for some of our top tips to help heal broken bones faster. 

Balance Your Diet

Healing is a restorative process that your body is pretty good at. But your body can’t heal without the right building blocks. That’s why a properly balanced diet is essential to heal broken bones faster. 

Bones are made mostly from a protein called collagen. Your body needs plenty of protein to build new collagen for bone healing. Eat lots of protein-rich foods like lean meats, low-fat dairy products, beans, nuts, and fortified cereals.

Leafy green vegetables like collard greens, spinach, broccoli, and kale are high in calcium, another important part of bone repair. Eggs and whole grains, like brown rice and oatmeal, provide iron, another ingredient for making collagen. Citrus fruits, potatoes, and peppers have high levels of vitamin C, another necessary vitamin used to make collagen.  

Talk to your doctor before beginning any dietary supplement program. You should be able to get the vitamins and minerals you need from your diet. But if your doctor suggests supplements, follow their advice. 

Avoid Bad Habits

We’ve talked about the things you should put into your body when you’re healing from a broken bone, now let’s discuss the things you shouldn’t put in your body. 

You may enjoy a cocktail or two from time to time, but it’s best to avoid alcohol completely when you’re healing. Alcohol interacts with the body’s ability to build new bone and bone grown with alcohol in the body is weaker than bone grown without alcohol present. Alcohol also impairs your judgment and makes you unsteady on your feet, increasing the risk you’ll break the bone again.

Smoking is also a no-no. It affects how blood flows through the body and has been shown to severely hinder your body’s ability to heal. 

Avoid processed food while you’re nursing a broken bone. Processed foods often lack many vitamins and minerals. This leads to lots of empty calories that don’t contribute to those building blocks we discussed in the last section. 

Processed foods are also more likely to contain salt. While some salt is essential for good health, too much salt can cause your body to expel calcium in urine rather than absorbing it. Read food labels and limit salt intake to six grams per day max.  

Physical Therapy to Heal Broken Bones Faster

Your doctor will likely prescribe a treatment plan to help get you back on your feet. Often, that plan involves physical therapy. 

A trained physical therapist knows how to get you moving without risking further injury. They specialize in working on the soft tissue surrounding the fracture site. This brings fresh blood and oxygen to the bone, healing it quicker. 

Physical therapy builds strength after the limited mobility which often follows immediately after a fracture. Your therapist works with you on exercises to strengthen the muscles around the fracture site. They’ll also work on improving your range of motion and strengthening the surrounding joints. 

This type of physical therapy treatment helps heal broken bones faster and helps prevent future broken bones by improving your strength, flexibility, and balance. 
If you’ve recently had some bad luck in the broken bone department, talk to your doctor about a physical therapy treatment plan. At St. William’s, our licensed therapists are here to support you throughout the healing process. Call us today for more information!

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What Does “Getting Old” Mean?

What is the definition of “Getting Old”?  Is “getting old” about a person’s age or maybe it really has nothing to do with the number of years a person lives? 

There are good and bad connotations about “getting old”.  There are true hallmarks of becoming older, such as doing things slower than usual, forgetting more easily, getting wrinkles, and needing more rest than before.  No doubt, age usually begets a breakdown in our physical and mental capabilities; but, does that actually mean we are “getting old?”.  Does “getting old” really have to do with declining health and succumbing to its struggles or is it more about life experiences and the value of what you have to offer? 

Maybe “getting old” has more to do with the characteristics developed after being around for a long time.  After battling through the thicket of life’s circumstances and succumbing to the many bumps along the way, what kind of outlook does an older person develop over the years?  Of course, we are all different and respond uniquely as we journey down the road. 

Those who have aged have a choice of “getting older”.  Maybe “getting old” is when you are absorbed with the loss of what you had before or what you don’t have now?

Or, maybe the choice is to experience the maturity and thoughtfulness of this life.  There is definitely some truth to the saying, “Wisdom Comes with Age”, although this is really determined by the one “getting old”.  Wisdom is about looking through the lens of what really matters; yielding to a backlash of experiences, seeing the forest and not just the trees, summarizing life’s issues, and deriving conclusions by gaining perspective or a well-rounded view of what is important. “Getting old” can be about building tolerance, patience, fortitude, understanding, focusing on what truly matters, having more confidence and feeling a calling or moral responsibility to speak up for the sake of the upcoming generations.  “Getting older” may be a beautiful thing.  What a ripe moment to enjoy life, if you choose to. 

Claudia A. Liljegren, MSW, LICSW

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Hunkering Down with the Coronavirus

Here we are, hunkering down at home for a while.  Who would have thought?  How do we survive with each other during this time of crisis?  This in itself can be quite the stressor unless we practice some good strategies. 

Here are some of the mental health practices oftentimes reviewed in the literature that you can install in your home to make the time go smoother for everyone during the lockdown period.

Have a routine – Grab onto some structure.  Most of us are accustomed to some kind of structure, be it work duties at our jobs or school assignments at school.  Now, with chaos arising at the home-front, having a routine is a good thing to incorporate; sleeping and eating schedules, exercise times, social distancing contacts, designated chores or duties, selected fun time with new and creative activities, and school and work time slots with designated breaks.  It doesn’t have to be a prison for everyone, but it surely doesn’t have to be WWIII!  Studies have shown that having a routine can help reduce boredom, reduce anxiety and depression and lead to more healthy patterns of coping.  This format at home can then allow more energy to deal with other more important things that need to be tended to. 

Don’t stop exercising because the gym is no longer open – Physical exercise is synced with good mental health.  Get that heart pumping, build those muscles and make that body move.  Cramped quarters can be a problem, but figure out how you can make it work – even if you have to have a shared group exercise program in the living room, or if you can find some exercises that allow you to stay in one place.  It doesn’t take a genius.

Spend time in nature – even if it is through a TV channel, video or internet.  It is calming to your soul and it definitely helps your body relax.  There is much research that has found time in “green” and “blue” space is associated with a reduction in anxiety and depression as well as helps reduce the risk of chronic health issues.  Being out in the sunshine, breathing air outside (with good social distancing) is a good habit for both your body and mind.  In fact, some studies indicate that the chemicals released from the trees; phytoncides” can increase the immune cells that help keep the body healthy.

Re-arrange, clean out or organize your home – It makes you feel productive, you gain a sense of control over times of uncertainty, and gives you time to focus on something else besides the news flashes and all the media clips about the Corona-Virus. 

Give yourself some time to breathe, be quiet, and meditate.  It helps your body calm down, have better insight as to what is happening, and maintain a sense of internal control and confidence that this too shall pass.

Continue with your support team as you maintain social distancing – We are social creatures and need each other; that is how we were made.  Take time to reach out and connect.

Keep your empathy at the forefront – While experiencing the sense of being home-bound, you now can realize what so many people regularly experience throughout their much of their lives.  Reach out. – but don’t touch – at least not yet.    Empathy is a great experience that makes you feel good all over.  Doing acts of kindness and thinking of others before yourself all have huge mental health benefits.  It provides you with a sense of purpose.  It also helps you the opportunity to climb out of yourselves and give a bit of support and kindness to someone else that also needs it. 

Be thankful – Recognizing your blessings, being grateful, trusting in a spirit greater than yourself can be hugely beneficial to mental health.  Practicing thankfulness with others not only improves your mood, but those recipients of such grace.  Don’t judge.  Realize that we are all likely doing the best we can with what we got.  Sit back and relax.  We will get through this.

Claudia A. Liljegren, MSW, LICSW

Psychotherapist

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Cover That Cough! Stay Safe with These Flu Prevention Tips

When was the last time you had the flu?

The flu is no fun, but fortunately for most people, it isn’t life-threatening, it’s just really annoying.

This changes as we age, however. Our immune systems lose steam and our bodies take longer to fight off common viral infections. The flu is extremely dangerous for the elderly, especially those who live in close quarters with others, like in a nursing home or senior living center. 

There are a few things we can all do to help prevent the spread of these diseases. Stay safe this spring with these flu prevention tips.

Cover That Cough

If you’re suffering from a cough, always cover your mouth when you cough or sneeze. According to the CDC, the proper way to cover a cough is by using a tissue to cover your mouth and nose while you cough. 

Immediately discard the tissue and use a brand new tissue when you need to cough again. If you can’t find a tissue, cough directly into the upper part of your sleeve. Never cough or sneeze into your hand. Hands are the worst place to spread germs.

Photo by Brittany Colette on Unsplash

Practice Good Hand Hygiene

You may not realize it, but almost everything you do on a daily basis involves using your hands. This makes them the perfect breeding ground for collecting and passing along germs. Hand hygiene is the most effective way to prevent contracting the flu. 

Proper hand hygiene starts with hand washing. Here’s the right way to wash your hands:

  • Wet hands with warm, clean water. 
  • Apply soap and rub hands together to work up a good lather. 
  • Scrub for at least 20 seconds, getting the backs of the hands, between the fingers, and under the nails.
  • Rinse hands with clean water and dry them using a clean towel or an air drier.  

Always wash your hands after you sneeze or cough, even if you use a tissue. Wash your hands after you use the restroom and after changing dirty diapers. Also, wash hands before you eat anything or prepare food. 

Leave Your Face Alone

Germs get into our bodies through our faces, including the eyes, nose, and mouth. Be conscious of how often you touch your face and make an effort to touch your face as little as possible. 

If you do need to touch your face, make sure to wash your hands or use a hand sanitizer before you do. This is especially important if you’ve been around someone who is ill. 

When In Doubt, Stay Home

If possible, stay home when you believe you’re getting sick. This tip is especially important when it comes to keeping elderly family and friends safe from this dangerous disease. Skip your weekly trip to the nursing home if you have any symptoms of illness or have been around anyone who’s sick.

Follow These Flu Prevention Tips for a Clean Bill of Health!

By following these easy flu prevention tips, you can seriously reduce your risk of contracting and spreading the flu. And that’s what we call a win-win situation!

At St. William’s Living Center, we take flu season seriously. Our facility consistently receives a 5-star rating from Medicare’s Nursing Home Compare program. This rating includes criteria for flu prevention measures. 
Call us today if you have any questions about the flu prevention tips we’ve outlined here.

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Prevent Falls with These Senior Exercises for Balance

Did you know that falls are the leading cause of injury for older adults?

Falls happen at all ages, but as we grow older, we lose muscle tone and our balance suffers. This leads to a higher risk of falling. Fortunately, balance, like any physical ability, can be improved with regular practice and exercise.

In this article, we’ll go over four senior exercises for balance that, if done regularly, can help prevent falls and keep your body strong and healthy for years to come.

The Tight Rope Walk

Start by standing with your feet hip-width apart and your arms straight out at your sides, parallel to the ground. Pick up one foot and place it in front of the other to form a line, like walking over a tight rope. Pause for a second or two to make sure you’re balanced and then repeat with the next foot.

See how far you can go across the room with this exercise. It’s a great exercise for helping your brain and feet coordinate and developing strength in your feet and ankles. And, as an added bonus, you’ll develop strength in your arms and shoulders by holding them out at your sides.

Tree Pose

Tree is an ancient yoga pose that’s known to help improve balance. There are many variations of this pose, so you can adjust it to your skill level and increase the difficulty as you improve.

Stand with feet hip-width apart, arms at your sides. Pick up your right foot and balance on your left, holding your right foot just above the floor. If you have the ability, turn your right foot in, placing the sole of your right foot on your left inner calf to form a triangle wiht your right leg.

Once you’ve mastered this, pick your arms up and raise them straight out at your sides, fingers stretched wide to mimic a tree leaf. Then reach your arms up over your head and touch your palms together.

Again, if you can’t do this on the first go, it’s okay to only do a portion of this pose to start. Finally, hold the pose for several seconds, then repeat on the other leg.

Sit, Stand, Sit

This simple exercise can make a big difference in your leg strength over time. Your legs are the base for your body, so the stronger your leg muscles, the more steady your base and the less likely you are to fall.

Start by sitting in a chair facing a wall. Leave enough space between your legs and the wall to allow you to stand up comfortably.

Touch the wall with your palms to steady yourself. Then rise up out of the chair to a standing position. If you need to, you can place your hands on the arms or seat of the chair and use them to help push you up.

Once you’re standing, sit back down in the chair and repeat the process 10 times, or as many times as you’re comfortable.

Mountain Pose

Mountain is another ancient yoga pose designed to help with balance. Stand with your feet hip-width apart and your hands down at your sides. Face forward and close your eyes.

Mentally check in with your feet and legs. Feel your feet root to the ground to form a strong base for your body or “mountain”. Stand like this with your eyes closed as long as you like.

This seems like a simple exercise, but it’s very important for keeping your mind connected with your feet. The more aware you are of your feet and legs, the less likely you are to fall when you’re caught off guard.

Try These Senior Exercises for Balance

These senior exercises for balance are a great way to improve your balance from home. However, if you have a history of falls or recurring injuries, you should talk to your doctor about physical therapy to help with balance.

At St. William’s Living Center, we have a physical therapists on staff to help you with all of your exercise needs. Contact us today to learn about how physical therapy can help you recover and prevent falls in the future.

/ By St. William's Living Center / Assisted Living • Healthy Living • Skilled Nursing • Veteran/ 0 Comments

What Is Hospice Care? 5 Facts to Know

Did you know that 1.5 million Medicare beneficiaries receive hospice care annually? And that number is increasing with each passing year.

End-of-life care isn’t an easy subject for most of us to think about, but it is something that’s important to discuss with your loved ones. Many people don’t understand the many benefits of hospice care.

If you find yourself asking “What is hospice care?”, we’re here to help. Here are five facts to know about this special type of healthcare.

1. Hospice is Supportive Care

Rather than treating the underlying illness, hospice care focuses on supporting the patient through day-to-day life. Symptom control is the number one priority. By treating the symptoms of the disease, hospice caregivers make patients more comfortable so they can live their final days to the fullest.

A care plan is established for each patient by hospice professionals. This care plan is tailored to the needs of the patient and offers 24-hour support.

2. Hospice Helps with Daily Life Activities

Hospice is more than just healthcare. Care professionals help the patient with simple tasks like bathing, preparing food, doing laundry, and cleaning their home. They can also help family members learn how to do these activities so they can support their loved ones during difficult times. 

3. Hospice Care Includes Emotional Support 

It’s not uncommon for terminally ill patients to suffer from high levels of anxiety and even depression. Hospice care workers are specially trained to offer emotional support to those dealing with a terminal illness. They can even offer spiritual guidance if that is what the patient needs.

Hospice care workers are also a great source of companionship to the patient and their family members. They can provide some needed time off to family members who take on the brunt of the caregiving responsibilities.

4. You Can Receive Hospice Care in a Nursing Home

Most people believe that a loved one must be at home to receive hospice care, but that’s not true. If your family member lives in a nursing home, they too can receive hospice benefits. 

Nursing home residents that opt for hospice care will receive regular visits from hospice nurses that are specially trained in end-of-life care. They’ll work with the nursing home staff to ensure that the care plan is working as it should and they’ll offer suggestions for therapy and other care procedures that can improve the resident’s quality of life.

5. Hospice is for the Entire Family

Hospice can be a benefit to the entire family, not just the patient. The hospice service will provide access to counselors during the illness and even after death, to help family members cope. 

They’ll keep family members in the loop during the entire process and ensure that everyone’s wishes are respected. Daily meetings with hospice caregivers can offer family members hope and stress relief during these trying times. 

What Is Hospice Care? It’s Your Choice

Hospice care is an excellent choice for those who are looking to live a more comfortable life during their final days. Talk to your loved ones about choosing hospice care when the time comes. 

At St. William’s Living Center, we understand the difficulties surrounding end-of-life care decisions. Call us anytime to discuss hospice care options in Parkers Prairie.

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Healthy Brain 101: How to Keep Your Mind Sharp as You Age

Eat your fruits and vegetables. Get your daily exercise. Don’t neglect your annual physical.

As we age, these statements get drilled into our heads by our doctors, our family members, and by the media. We must take care of our bodies to live a long, happy life. 

While it’s true that taking care of your body is important, it’s also important to take care of your mind. Life is so much more fulfilling when your body and your mind are strong and active. 

Keep reading for some healthy brain tips to keep your mind sharp as you age.

Read, Write, Repeat

Reading and writing are important at every age, but they’re especially helpful later in life when our brain function starts to naturally lag with age. The act of reading does several different tasks within our brain. 

First, it continues the process of learning. It also connects and coordinates various brain functions. Reading uses your eyes to see, your mind to comprehend, and your memory to retain information. 

Writing does something similar. It allows you to express creativity while exercising the fine motor skills associated with picking up a pen or typing on a keyboard. Writing also helps manage stress and anxiety. 

If you don’t already do so, start a habit of reading when you have a few minutes of free time. Keep a journal handy so you can write down your thoughts throughout the day. And repeat this process every day to keep your mind sharp!

Get Out and About

Yes, exercise is important and it’s something you need to do every day to keep your body healthy. But exercise is also really great for your mind. 

Getting out of the house for a walk brings fresh air into your lungs. It gets the blood pumping in your veins. And this fresh blood and oxygen is fuel for a healthy brain. 

Another important part of getting out and about is socializing. Keeping up good relationships with our friends and family is so important for strong mental health. 

Visiting with family and friends gives our brains a type of mental gymnastics. The act of carrying on a conversation makes you think about your words and helps the coordination between thinking and speaking. Plus, socializing with others releases all sorts of happy hormones into your system that can brighten your mood.

Puzzle, Play and Perform Often

Keep your mind sharp by puzzling it… often! Brain games and thought puzzles are an excellent way to get your mind moving. Plus, they’re a ton of fun!

Playing physical games is also great for your health. Join an age-appropriate sports league, like a local tennis team, a curling club, or a racketball group. This type of exercise is great for your body and also makes you think and strategize. It’s a win-win situation!

Consider learning how to play a musical instrument. Music is a wonderful way to calm your mind and make you think at the same time. And performing in front of others will get you out of your comfort zone, which is a very healthy activity for a sharp mind!

Healthy Brain = A Healthier Body

Your brain and your body work in tandem to make you the beautiful person you are. Without either component working at full capacity, your quality of life will suffer. So get to work on your healthy brain today! Start implementing some of these tips now.
At St. William’s Living Center, we have a department dedicated to improving mental health. Visit our website today to learn all about our mental health services.

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How to Spot the Signs of Memory Problems in a Loved One

Did you know that about 40% of people aged 65 and older have issues with memory?

For most people, this is just a sign of an aging brain and not a major health issue. But, in about 1% of these cases, the person goes on to develop dementia or other forms of advanced memory loss.

It’s important that you learn to spot the signs of memory problems in your elderly loved one. Keep reading to learn how.

They’ll Fight the War of the Words

If you’ve ever tried and failed to come up with the right word to describe something, you know how frustrating it is. People who have issues with memory experience this war of the words often and you’ll notice it happening more and more as they age.

Your loved one might have to pause longer when speaking in order to get the words out correctly. They may stop in the middle of a sentence and get lost in thought. Or they may fail to join conversations at all for fear of not being able to speak how they’d like to speak.

This applies to written words too. You may notice their handwriting becomes shakier and uneven. They also might make more spelling and grammar errors than you’re used to seeing.

You’ll See All the Emotions

As we mentioned, not being able to remember words is super frustrating. And you might notice your loved one getting angry when they can’t participate in a conversation. Someone who’s normally sweet and kind might lash out at others in situations where they can’t think of the right words.

You also might notice more frequent mood swings. They may be happy one moment and sad or withdrawn the next because they can’t remember something from their past.

Other common emotions are fear and anxiety. If they’re having issues remembering what they did in recent days, they may become anxious or even suspicious of those around them.

The Familiar Becomes Unfamiliar

Simple daily tasks, like shaving or cooking breakfast, may become more difficult for them to perform. They may forget how to turn on their oven or how to hold a razor. Or they may repeat things because they’ve forgotten they did them in the first place.

Misplacing items is common with those suffering from memory problems. You might find a cell phone sitting in the sugar bowl or other strange occurrences like that. And they’ll lose common items, like car keys and gloves, more often because they’ll lose the ability to retrace their steps.

Social Butterfly, No More

It’s often difficult for people to deal with the changes that come with memory loss. They’ll know there’s something wrong, but won’t be able to put their finger on it. A normally social person may become withdrawn and depressed.

You might notice that they have a hard time planning ahead and remembering when they need to be at certain places. They may lose interest in hobbies or attending activities because of fear that they’ll forget how to participate.

When to Seek Help for Memory Problems

There are some things that you can do to help your loved one improve their memory. You can talk to them often and make sure they’re eating a good diet and drinking plenty of water. Many times, memory problems are caused by dehydration or fatigue.

But if you notice that the issues are getting worse and memory lapses are becoming more frequent and distressing, it’s time to get some help. Make an appointment with their doctor to discuss your concerns about their memory problems.

At St. William’s Living Center, we offer a variety of care services to help our residents navigate life as they age. Call us today to talk to one of our experienced staff members.

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Senior Nutrition: Tips to Keep You Healthier as You Age

Senior Nutrition: Tips to Keep You Healthier as You Age

Age is just a number. Right?

It’s true that we should never let our age, a simple number, get in the way of how we live our lives.  But it’s also true that, as we age, our relationship with food becomes more important than ever. 

Aches, pains, and stiffness ambush our bones and joints the older we get. And one of the ways we can combat this attack is to follow a few basic rules regarding nutrition.

In this article, we’ll take a closer look at senior nutrition. And give you some tips to keep you healthier as you age.

Water, Water, and More Water

You’ve probably heard that hydration is one of the keys to a healthy body. But the idea of hydration is even more important for senior nutrition.

Water is essential to keep your joints in good working order. There is a little sac of fluid that fills the space inside your joints. This fluid helps lubricate the working parts of the joint and brings nutrients to the cartilage.

Dehydration causes these fluid sacs to shrink, like a dry sponge. And this, in turn, causes you more pain as you move. Your joints lack the lubrication they need to work properly. Drink plenty of water every day to prevent this from happening. 

Read the Labels

In an ideal world, we’d only eat fresh foods like fruits, nuts, vegetables, and meat. But we all know that it’s not so easy to stick to such a strict diet. That’s why it’s important to read the labels on your food before you purchase. 

Avoid foods with very few nutrients and lots of calories. As we age, we tend to lose our appetites. So it’s really important to eat foods that are nutrient-dense so we can get the most bang for our buck when it comes to calories.

Watch for sodium levels in the foods you buy. Salt causes high blood pressure. Try to get no more than 1500 milligrams of sodium per day. 

Stick to foods that are lower in saturated fats. These are fats that are solid at room temperature like butter and lard. They contribute to poor arterial health and heart disease.

But don’t avoid fat altogether! Fat is an essential ingredient to healthy senior nutrition. Instead, opt for foods rich in unsaturated fats.

Also, be on the lookout for vitamins like B12 and Vitamin D. B12 helps with blood and brain health. While Vitamin D makes your bones stronger. 

Try Spices, Not Salt

Keep an open mind to new ways of cooking. As we mentioned before, salt is no good when it comes to heart health. So instead of adding salt to your food to season it, try adding spices instead. You’ll get the added bonus of some of the great health benefits of spices.

Turmeric is a great option to flavor food because it has lots of anti-inflammatory properties. Basil tastes great with tomato dishes and it helps build immunity at the same time. Add ginger to tea or other foods to help settle a rocky stomach. 

Cook your meat with a mix of rosemary and garlic. It’s delicious, and it helps fight infections and keep allergies at bay. And add cinnamon to sweeter dishes instead of adding an extra teaspoon of sugar.

The Importance of Senior Nutrition

Remember that you need your body just as much as it needs you. So treat it well by incorporating a few of our senior nutrition tips into your daily life. Your body will thank you for it!

At St. William’s Living Center, we’re dedicated to improving the lives of our residents through daily activities, morning coffee, and, of course, delicious food! Call us today to find out more about the services we offer.

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Fall Prevention: How Physical Therapy Can Lower Your Risk of Falling

Does your body feel the same today as it did 5 years ago? 10 years ago? 15 years ago?

Of course not! As we age, our bodies change. Our muscles get weaker, our bones lose mass, and balancing becomes harder.

All of these issues increase the risk of falling and injuring yourself. That’s where physical therapy can help. 

In this article, we’ll give you important information on how physical therapy can help with fall prevention. Keep reading to learn more!

Why is Falling so Dangerous?

About three million Americans end up in the emergency room every year because of fall-related injuries. Many times, these injuries require hospital stays and extensive physical therapy.

When an older person falls, the greatest risk is harm to the body. This includes fractured or broken bones. It also means damage to soft tissue causing extensive bruising. And it may even cause joint issues like torn cartilage and ligaments.

Not only is falling physically painful, but it takes an emotional toll too. People who suffer falls lose some of their mobility. This can affect everything from walking to using the restroom.

This loss of mobility leads to a higher risk of depression and other mental health issues. And when you’re restricted to bed, you’re also at a higher risk for heart attacks and strokes.

To sum it up, falling is bad news! Fortunately, there are ways to prevent falling.

How PT Helps with Fall Prevention

Physical therapy is a great fall prevention measure because it keeps your body active and strong. A PT program will give you consistent strength training using different tools like weights, stretch bands, and resistance machines.

This type of exercise makes your bones stronger, which can lessen the damage done if you do happen to fall. And it strengthens your muscles too. Your quadriceps, the large muscles on the front of your thighs, carry most of your weight when you walk.

Strengthening this muscle group, in particular, can help you distribute your weight better on your feet. And it can give you more strength to catch yourself when you trip, rather than falling all the way to the floor.

PT is also a great place to work on improving your balance since losing balance is a common cause of many falls. Your therapist can give you a balance assessment to see how well you currently balance. Then they’ll assign exercises targeted specifically at improving balance. These exercises often include strengthening the ankles, knees, and hips.

Lower Your Risk of Falling at Home Too

Regular fall prevention exercises with a physical therapist are essential to keep you upright as you age. Your therapist will also give you exercises to do at home. But there are other things you can do to reduce your risk of falling at home.

Make sure you have good, supportive shoes that fit correctly and don’t slip. Also, make your home a safer place to walk by picking up slippery rugs and removing exposed electrical cords. Declutter the main walking areas so there’s nothing poking out to trip you.

Use bright lighting around your home to make sure you can see where you’re going. And install grab bars near steps and in your bathroom.

With these tips and a great physical therapist, you’re sure to prevent falls in your future. Visit our Outpatient Therapy page to check out our brand new, state-of-the-art physical therapy room!