Our Monthly Newsletter
HEALTH & FITNESS NEWSLETTER 2 0 2 5
The Ins and Outs of a Good Fall Prevention Plan
goldcoastpt.com | 561.331.5508
HEALTH & FITNESS NEWSLETTER 2 0 2 5
The Ins and Outs of a Good Fall Prevention Plan
Have you noticed that you aren’t quite as steady on your feet as you used to be? Do you find yourself avoiding your favorite activities or sticking close to home because you’re worried you might fall? You don’t have to live in fear: Gold Coast Physical Therapy offers dedicated fall prevention services to help restore both balance and confidence! If you’re an older adult, it’s understandable that you might be concerned about falling. Falls are a significant source of injury and hospitalization among seniors. Furthermore, the fear of falling can profoundly impact your quality of life, as many people will avoid physical activity out of a misguided attempt to prevent falling. Fortunately, the team at Gold Coast Physical Therapy has plenty of experience helping our older patients with fall prevention. We can help you identify and address your specific fall risks, improve your balance and stability, and find ways to get you moving with confidence again. Don’t let fear of falling keep you from enjoying your golden years. Call us to schedule an appointment today!
Understanding Your Fall Risk It’s important that every older adult understand their fall risk. Everyone’s risk is different; falls are complex, and multiple factors can contribute to a high risk of falling. The more risk factors you have, the more likely you are to suffer a fall. Which of these factors apply to you? • You’re 65 years or older. • You’ve fallen before. • You’re sedentary. • You have certain medical conditions, such as arthritis, diabetes, or vascular disease. • You’ve suffered a stroke.
• You have impaired mobility. • You have impaired vision.
goldcoastpt.com | 561.331.5508
What’s Involved in a Fall Prevention Plan?
Getting active is one of the best things you can do to reduce your risk of falling. This is why the fear of falling can be so insidious, as it prevents people from engaging in the physical activity that can protect them from falls. For that reason, a good fall prevention plan is actually a plan to help you get more active. We’ll work with you to identify the areas holding you back from a physically active lifestyle–whether that’s pain, instability, or something else–and address them. Because we customize every fall prevention plan to suit the patient’s needs, no two plans are alike. However, we’ll generally pull from the following techniques: • Pain Management: If persistent or chronic pain is holding you back, we can help address pain through manual therapy, gentle exercise, or pain-relieving modalities. • Balance Training: The cornerstone of any fall prevention plan, balance training consists of specialized exercises that challenge your balance. We’ll increase the difficulty as you improve, ensuring you see results. • Strength Training: Weak muscles, especially core muscles, are a significant source of instability. We’ll show you appropriate strength training exercises that will help improve your balance while standing and walking–and make it easier for you to recover from a momentary loss in balance. • Gait Training: Your gait refers to your walking pattern, and you’re more likely to fall if it’s impaired. We’ll help correct gait issues so you can walk with confidence. • Exercise Program: Once you’ve worked through our fall prevention plan, we’ll help you develop an exercise program, such as Tai Chi or a walking regimen, to get you moving when you’re not in the clinic.
What To Expect During Your Sessions Your initial appointment will consist of an in-depth physical evaluation that includes the following: • A complete health history • Examination of your particular fall risk factors • Movement screens to evaluate gait, mobility, strength, and balance • Discussion of your specific goals This information helps us create the best fall prevention plan for your needs, which we’ll guide you through during subsequent appointments. We provide a space where you can exercise without fear of injury. We also always meet you at your current ability level–although we will help you improve by gradually increasing the difficulty of your exercises! Find Your Balance Today! Don’t let a fear of falling keep you from your favorite activities. The Gold Coast Physical Therapy therapists will help you get back on your feet–and stay there. Call today to get started with an initial fall risk assessment.
Sources: https://www.cdc.gov/falls/facts.html •https://www.ncbi.nlm.nih.gov/books/NBK560761/ •https:// www.choosept.com/guide/physical-therapy-guide-falls
Vegan Recipe of The Month: Chickpea & Sweet Potato Buddha Bowl
Ingredients: • 1 medium sweet potato, diced • 1 cup canned chickpeas, drained & rinsed • 1 tbsp olive oil • 1/2 tsp smoked paprika • Salt & pepper to taste • 1 cup cooked quinoa or brown rice • 1 cup steamed kale or spinach • 1/2 avocado, sliced • 2 tbsp tahini • Juice of 1/2 lemon
• 1 garlic clove, minced • Water to thin dressing
Directions: Roast Sweet Potato & Chickpeas: Preheat oven to 400°F (200°C). Toss diced sweet potato and chickpeas with olive oil, smoked paprika, salt, and pepper. Spread on a baking sheet and roast for 25–30 minutes, until golden and crispy. Prepare Dressing: In a small bowl, whisk together tahini, lemon juice, garlic, and a splash of water until smooth and creamy. Assemble Bowl: In a large bowl, layer quinoa, greens, roasted sweet potatoes, chickpeas, and avocado slices. Drizzle with tahini dressing. Serve Warm or Cold and enjoy a nutrient-packed, protein-rich vegan dinner!
contact us today! goldcoastpt.com | 561.331.5508
What Does Balance Training Look Like?
Balance training consists of targeted exercises that challenge–and thus improve–your overall balance and stability. Our physical therapists arrange these exercises progressively, which allows you to start where you feel most comfortable. Over time, you’ll be able to perform more and more challenging balance exercises. Below are some sample balance exercise progressions to give you an idea of what to expect. But to ensure you’re performing the right exercises for your ability level, schedule an appointment at Gold Coast Physical Therapy! One-Legged Stands • Beginner: Stand facing the fall, your arms outstretched, fingers lightly touching the wall. Lift one leg and keep a slight bend in the standing leg. Hold for 5-10 seconds. • Intermediate: Perform the same motion as above–but don’t touch the wall for support. • Advanced: Perform the same motion as the intermediate progression–but keep your eyes closed. It’s harder than it sounds! Tandem Stance • Beginner: Stand with your feet heel-to-toe, as if standing on a tightrope. • Intermediate: Stand in the same stance as above, but do it on a pillow (which adds instability). You can also try closing your eyes. • Advanced: Walk heel-to-toe without using any support. Try to go 10-20 feet before taking a rest.
Ready to Feel Better, Move Stronger? Whether you’re recovering from an injury, managing chronic discomfort, or simply looking to move better and feel stronger, our expert physical therapists are here to help. Scan the QR code to schedule your personalized PT appointment today!
Sources: https://www.physio-pedia.com/Functional_Sequence_of_Balance_Training_Exercises
Workout Your Brain Sudoku
Patient Success Spotlight
Call 561.331.5508 Today! “My name is Fred Philipps. I came to Gold Coast not knowing what to expect, as I was down in Florida on vacation when I slipped on some wet tile and did significant damage to my rotator cuff. I was told that therapy would be necessary before a determination could be made about possible surgery. I came to Gold Coast to set up an appointment, which I did, and met with a physical therapist named Rachel. I couldn’t have been more pleased with her understanding of my problem and her clear explanation of what would be required from me to get back on the golf course. I began my therapy with a young PTA named Thao, who started me on my journey to recovery. What stood out most was her genuine desire to help me—and everyone she worked with—reach our goals. She explained that she could guide me, correct my form, and support my efforts, but ultimately, the outcome would depend on how hard I worked. In conclusion, I would definitely recommend Gold Coast of Delray. From check-in to check-out, every member of the staff was wonderful. Incidentally, I’m now back on the golf course—without surgery.” - Fred
Page 1 Page 2 Page 3 Page 4Made with FlippingBook Converter PDF to HTML5