Fall Prevention and Staying Active
During Winter Weather
Brrr, it’s cold out there! With winter and icy weather comes safety risks, such as getting injured from a strain while shoveling (or slipping on ice as you walk in a parking lot!)
Having your balance assessed this season could help you to avoid fall-related injuries. Give Infinity Physical Therapy 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.
Your PT could be FREE!
As we move through the year, don’t forget: your insurance deductible may reset soon! That means now is the perfect time to schedule your physical therapy sessions and make the most of your current coverage.
Our Patients Get Great Results
“I thought I would pick someone that I didn’t know or have been there before and I’m thrilled to say I will never go anywhere else but Infinity Physical Therapy. I have been in therapy for six weeks and have made great progress. I’m going to go back 2 times a week to build my strength. I have major DJD and osteoporosis and a pinched nerve in my neck. I love everyone that works there. Dan and his wife are the owners and Amy works the desk along with Dan’s wife. Shawn and McKinsey are the therapists and Dan does all the evaluations and does them every two weeks to show that you are progressing and make any new exercises to the therapist. Thank you for all you guys do at Infinity Physical Therapy. I will never go anywhere else for therapy. God bless all that works there.” – K.O.
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 nasty, painful falls. However, with preparation and planning, you can stay safe and active 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.
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.
If you plan to run or walk on snowy, icy surfaces, attaching snow or ice spikes to your boots or running shoes will help you maintain traction to reduce the risk of falls. Be careful when wearing spikes on the pavement as they are designed to penetrate the ground and affect your balance.
How Can a Balance Expert Help Me Reduce My Fall Risk?
The physical therapists at Infinity Physical Therapy are balance experts who can help you improve your balance and fight back against the risk of falling this winter.
Your therapist will perform a thorough physical examination to identify the source of your pain and/or injuries if they are present. Your mobility, strength, balance, and gait will be assessed as well to determine your fall risk. This information will help us create a program that includes targeted manual techniques, mobility work, strengthening, and any appropriate balance and gait techniques 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 wants and fit into your lifestyle. Some of the interventions you can expect to experience at Infinity Physical Therapy 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 unexpected lapses in gait or a momentary loss of balance to prevent falls.
Gait training:
Gait training will include activities 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 their balance. For example, you may be asked to stand on one leg while performing a mentally challenging task, such as reciting the alphabet or reading a paragraph of text out loud. Our physical therapists will also teach you balance strategies to help mitigate fall risk.
Endurance training:
Endurance training may improve muscle endurance and improve aerobic capacity for activity. Both will reduce fatigue as a risk factor for falls when walking or completing daily tasks.
Get a Head Start on New Year’s Resolutions
Who said you had to wait until January to make healthy changes? While December is a busy time of year, it also offers that glorious week between Christmas and New Year’s Day when work is slow (if not non-existent). Why not use that time to consider how you might incorporate new health routines in the new year?
You could…
- Incorporate a few minutes of jogging on your walks.
- Try out a fitness class you usually can’t take because of work.
- Perfect a few new healthy recipes.
- Experiment with meditation.
The post-holiday slump is also a great time to schedule an appointment with the team at Infinity Physical Therapy. We can help you resolve any lingering pain or help you plan out a new exercise program–just in time for the new year.
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Contact Us Today For a Balance Assessment
Infinity Physical Therapy 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 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!
Recipe of the Month: Homemade Hot Apple Cider
Ingredients:
- 6 cups apple cider
- ¼ cup real maple syrup
- 2 cinnamon sticks
- 6 whole cloves
- 6 whole allspice berries
- 1 orange peel, cut into strips
- 1 lemon peel, cut into strips
Instructions:
- Gather the ingredients. Pour apple cider and maple syrup into a large stainless steel saucepan.
- Place cinnamon sticks, cloves, allspice berries, orange peel, and lemon peel in the center of a square of washed cheesecloth; fold up the sides of the cheesecloth to enclose the bundle, then tie it up with a length of kitchen string. Drop the spice bundle into the cider mixture.
- Place the saucepan over moderate heat and cook until cider is very hot but not boiling, about 5 to 10 minutes. Remove cider from the heat. Discard the spice bundle.
- Ladle cider into big cups or mugs, adding a fresh cinnamon stick to each serving if desired.
