Balanced Physical Therapy and Fall Prevention

Balanced Physical Therapy and Fall Prevention We help people maximize their balance so they can remain independent well into their late years with

There is no perfect balance friendly shoe, however some are better than others. If you can find a shoe with most of thes...
10/08/2021

There is no perfect balance friendly shoe, however some are better than others. If you can find a shoe with most of these traits you'll be in good shape.

✔Solid heel collar: keeps your heel from shifting inside shoe

✔Secure upper: laces and velcro are best. Slip ons are not ideal because they dont fit as snug on your foot.

✔Closed toe: Ensures you're less likely to catch your toe and trip

✔No high heel: Keeps your 'foot to ground' contact maximized which means more stability

✔Good traction: So important! Resole or get rid of shoes with slippery or worn bottom tread

✔Thin sole: the thinner the sole, the more your foot can feel the ground which makes each step more stable

✔Lightweight: heavy shoes will delay your ability to step quickly if you need to catch yourself

My favorite balance friendly shoe stores are Footwear Etc and SAS.

❔❔Do you have a favorite shoe, brand, or store that works well for you?

If you saw my last post, you see just how much bifocals can effect your vision. In fact, studies show that bifocal weare...
10/05/2021

If you saw my last post, you see just how much bifocals can effect your vision. In fact, studies show that bifocal wearers are twice as likely to fall 😲

Here's why:
1. They change your depth perception
2. There's a visual glitch between the near and far sighted lenses making stationary objects appear as if they are moving
3. Blurred vision of the ground due to the near sighted lens
4. Difficulty seeing the outlines of things (the edge of a step for example)

What I recommend to my clients:
❌Don't wear bifocals (or trifocals or progressive lenses) while walking outside, in unfamiliar places or when going up or down stairs.
✅Do wear them when reading, driving, cooking, and in the familiarity of your home.

❔❔Bifocal wearers, have you experienced tripping or problems on stairs? Have optometrists informed you of this risk when prescribing bifocals for the first time? Share your experience in the comments below.

Can you spot the difference in these 2 pictures? 👀Comment below with what you notice!**Hint: 🤓
09/24/2021

Can you spot the difference in these 2 pictures? 👀

Comment below with what you notice!

**Hint: 🤓

In the United States alone 74 older adults die every single day.This is why I do what I do!This number is way too high!....
03/21/2021

In the United States alone 74 older adults die every single day.
This is why I do what I do!
This number is way too high!...Especially when falls are largely preventable.
If you are 65 or older, you don't have to accept falls as a normal part of aging.

What's considered adequate? Good question!Older adults should be able to do 19 heel raises on each leg at minimum. Rando...
02/03/2021

What's considered adequate? Good question!
Older adults should be able to do 19 heel raises on each leg at minimum. Random number, I know, but this is what research shows is normal.
Test yourself now. Simply stand on one leg and lift onto your toes 19 times. Repeat on the other leg. Use minimal hand support for balance as needed.
Was it easy? Good for you! Keep up what you're doing.
Was it difficult or were you unable to do all 19? Practice makes perfect! Add this exercise to your daily routine....while brushing your teeth, doing the dishes, watching tv. Start with just 3 sets of whatever you can do and work your way up to 19.

Disclaimer: The information provided is for educational and informational purposes only. It is not medical advice. If you have health concerns or questions about diagnoses or treatments, please contact us directly to schedule an appointment.

Over 25% of older adults report some fear of falling. Fear of falling leads to reduced participation in activity, increa...
10/30/2020

Over 25% of older adults report some fear of falling.
Fear of falling leads to reduced participation in activity, increased social isolation and decreased independence.
Can you see how being afraid to fall actually leads to an increased chance of falling?
When we restrict our activity (stop gardening, stop playing with grandchildren, stop walking to the mailbox...) we may immediately reduce our chance of falling, but over time we get weaker and become less balanced. And from there, it's a downward spiral. I always say..."If we don't use it, we lose it!"
The best way to fight a fear of falling is to improve our balance! Improving our balance leads to increased confidence and independence!
If you're afraid of falling, don't accept it as a normal part of aging. It is common, but certainly not normal. There is a lot you can do to turn back the clock and get back your balance and confidence.
Share this information with someone who's afraid of falling. Let them know they're not alone and there is hope!

10/07/2020

Time to work on our first line of defense for awesome balance....that ankle sway!
The amount we should be able to sway is 8° forward and 4° backwards. That means at a height of 5 feet, we should be about 8 or 9 inches from vertical when swaying forward, and about 4 inches from vertical when swaying backwards.
Try standing with your back to a wall, heels touching the wall, and sway forward like a tree in the wind. Have someone measure the distance you're able to sway forward at a height of 5'. For me that would be about shoulder height. Repeat this facing the wall and swaying backwards.
If you're unable to reach the normal measures I mentioned above, don't worry! It may be a simple fix. Stretching your calf muscles and increasing the strength of your shin and calf muscles will improve your ankle sway significantly. And on top of that, the best thing you can do is practice!
⚖ : 10 forward sways, 10 backward sways. Do 3 sets each. Remember, no cheating by bending at the hips. We want those ankles working hard!
Disclaimer: The information provided is for educational and informational purposes only. It is not medical advice. If you have health concerns or questions about diagnoses or treatments, please contact us directly to schedule an appointment.

09/28/2020

🤸‍♀️Ever feel unsteady while picking things up from the floor? You're not alone. I've heard too many stories of my patients injuring themselves this way! That is, before they begin to work on their balance.
💥First things first, hold on to something nearby when you bend over. Just 1 gram of pressure has been shown to significantly improve balance and can therefore prevent an accidental fall.
💥Secondly, practice! See my tips below to see how to make the most out of this balance practice.
⚖Pick up and put down an item 5x with each hand, and do 3 sets.
1. Keep your stance as narrow as you're safely able to. The wider the stance, the easier it will be. Hold on to something if needed.
2. Bend at the knees and hips. DO NOT round your back....especially if you have osteoporosis or osteopenia.
3. Add head movement as I did at the end of the video. If you are motion sensitive, try moving slower and increase your speed as you can tolerate.
4. Most of all, stay curious, have fun, and enjoy moving your body!

The week is almost over but it's never too late (or early) to start working on preventing falls in your future. That's r...
09/25/2020

The week is almost over but it's never too late (or early) to start working on preventing falls in your future. That's right... YOUR future. Because 1 out of 3 65+ers fall each year and the numbers only increase with age. It could be any one of us unless we begin improving our balance NOW.
I began this page to help spread the word that falls don't have to be an accepted part of aging. There are many ways we can prevent falls from happening for ourselves and our loved ones.
The national council on aging (link in bio) has a ton of resources in support of falls prevention awareness week.
And of course, follow along as I continue to post tips on how to improve your balance and prevent falls.
Stay well! -Sarah

09/09/2020

💥Being able to maintain your gaze 👀 on a moving object is super important for balance! We use our vision to orient ourselves so when our visual target is moving, our balance is maintained more by our somatosensory 👣 and vestibular 👂 systems.
As we 'mature' we often become reliant on our vision for balance. Not good when we require a higher and higher eyeglass prescription 👓
This strengthens our legs and back, and most importantly sharpens our balance by forcing us to use more of our vestibular and somatosensory systems. Not sure what those are?? Check out my post from Aug 26th.
⚖How to: Stand on one leg. With the same side arm reach up and look at your hand. Keep your gaze on your hand as you reach to the ground. Make sure to keep your back flat!
Modifications: To make easier stand on 2 feet. The wider your stance, the easier it will be. To make harder reach with your hand over and behind your head and then behind your foot creating a larger arc of movement with your arm.
2 sets of 5 on each leg. That's it! Enjoy!
Disclaimer: The information provided is for educational and informational purposes only. It is not medical advice. If you have health concerns or questions about diagnoses or treatments, please contact us directly to schedule an appointment.

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San Diego, CA

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Tuesday 9am - 5pm
Wednesday 9am - 5pm
Thursday 9am - 5pm
Friday 9am - 5pm

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