Brrr, it’s cold out there! With winter and icy weather comes safety risks, such as getting injured from a strain while shoveling or the fall risk from slipping on icy surfaces.
Having your balance assessed this season could help you to avoid fall-related injuries. Give Responsive Physical Therapy and PT Works 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 painful and dangerous falls. However, with preparation and planning, you can improve your safety and activity 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.
Avoiding Icy Conditions
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.
When snowy and icy weather makes outdoor exercise risky, there are plenty of safer ways to stay active without increasing your fall risk. If the outdoor conditions are not safe, consider accessible indoor options such as heading to a shopping mall for climate-controlled walking with smooth, level surfaces. If you have a gym membership, a treadmill is a great option for maintaining your walking routine while avoiding slippery conditions. No matter where you choose to move, prioritizing stable surfaces and well-lit environments can help you stay active, confident, and injury-free throughout the colder season.
How Can a Balance Expert Help Me Reduce My Fall Risk?
The physical therapists at Responsive Physical Therapy and PT Works are balance experts who can help you improve your balance and reduce your risk of falling this winter.
Your therapist will perform a thorough physical examination to build a plan that addresses any pain and/or injuries that may be present. Mobility, strength, balance, and gait will also be assessed using standardized tests that can help to determine your fall risk. This information will help us create an individualized program that includes targeted manual techniques, mobility work, strengthening, and any appropriate balance and gait activities 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 goals and fit into your lifestyle.
Some of the interventions you can expect to experience at Responsive Physical Therapy and PT Works 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 an unexpected or momentary loss of balance to prevent falls.
Gait Training
Gait training will include activities that expose you to various challenges in order 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, balance on unstable surfaces, or even perform a mentally challenging task during your balance activity to further replicate the various challenges you may encounter throughout the day and improve overall preparedness. Our physical therapists will also teach you balance strategies to help mitigate fall risk.
Endurance Training
These exercises may improve muscle endurance and improve aerobic capacity for performing activities for a longer time before needing to rest. This, in turn, helps to reduce fatigue as a risk factor for falls when walking or completing your daily tasks and activities.
Vestibular Exercises
Our vestibular system is one component of our overall balance system, and involves your inner ear and equilibrium. A thorough evaluation will help identify vestibular system impairments that may be contributing to your sense of imbalance or unsteadiness, or causing dizziness. There are also associated vestibular reflexes that help us stabilize our vision when we move our head which contribute to our overall steadiness. Your physical therapist will help to identify the need to incorporate any specific treatments or vestibular related activities that can help to improve your steadiness of gait and steadiness during functional activities. This includes tasks that require more movement of your head or when you’re in busier environments, such as crossing the street or grocery shopping, that may feel more challenging to you.
Winter Safety Tips
- Keep walkways clear with sand, salt, or cat litter
- Wear proper footwear with good traction
- Use handrails when available
- Take smaller, slower steps on slippery surfaces
- Consider indoor alternatives for exercise
- Maintain good lighting around your home
Contact Us Today For a Balance Assessment
Responsive Physical Therapy and PT Works 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 help 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!
