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: MedRehabGroup 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 MedRehabGroup 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!

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Our Patients Get Great Results

“Found MedRehab Group after being in a car accident. The process of coordinating with insurance and scheduling appointments was seamless. Before coming here my injury caused me a lot of pain and interfered with my day to day life. Been coming here for treatment for about four months now and have noticed improvement with my injury. They take the time to make a personalized treatment plan as well as explain the reasoning for exercises and practices. Aqsa and her team are patient, professional, and organized. They are kind and good people with expertise level knowledge. Always feel like I’m in good hands here.” – Lisa

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.

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 MedRehabGroup therapists will help you get back on your feet–and stay there. Call today to get started with an initial fall risk assessment.

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Exercise of the Month

Side Plank

Lie on your side with your elbow directly under your shoulder and your legs stacked. Lift your hips off the ground, creating a straight line from your head to your feet. Hold this position while keeping your core engaged and hips level. Switch sides after each set.

3 Sets, 30-Second Hold (each side). (Materials needed: floor mat)

What Does Balance Training Look Like?

Balance training consists of targeted exercises that challenge–and thus improve–your overall balance and stability. Our physiotherapists 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 MedRehabGroup!

Balance Exercise Progressions

One-Legged Stands

Beginner: Stand facing the wall, 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.

Take the first step toward better balance and mobility—contact our clinic to learn how personalized balance training can help you move with ease.

Ready to improve your stability and confidence? Schedule your balance training session with our team today!

Request Appointment

Why Completing Your Physiotherapy Program Matters

When you start physiotherapy, your therapist designs a personalized treatment plan with a clear goal: helping you recover fully and prevent your pain or injury from coming back. While it may be tempting to stop once you start to feel better, completing the full program of care is key to long-term success.

Here’s why finishing your plan makes a difference:

Lasting Results – Early relief is often just the first step. Continuing care helps strengthen and retrain your body so the improvements last.
Preventing Setbacks – Stopping too soon may leave your muscles, joints, or nerves vulnerable, increasing the risk of re-injury.
Faster Return to Daily Life – Completing your program ensures you can get back to the activities you love with confidence.
Building Healthy Habits – Sticking with the plan helps you learn exercises and strategies that support your health well beyond your current injury.

Your physiotherapy journey is about more than short-term relief. It’s about giving your body the time and guidance it needs to fully heal and stay strong. By following through with your treatment plan, you’re investing in your recovery and your future health.

Depressed? Stressed? Struggling to Cope? We Can Help!

In today’s fast-paced world, caring for our mental health is just as important as treating our bodies. That’s why we’re excited to introduce our Virtual Psychotherapist, a convenient, supportive way to access professional mental health care from the comfort of home.

Here’s what makes our virtual mental health service meaningful:

Easy Access from Anywhere
Whether you’re at home or on the go, you can connect with our therapist online, making it easier to fit care into your schedule.
Flexible, Personalized Support
Whether you’re dealing with stress, anxiety, change, or just need someone to talk to, our Virtual Psychotherapist can help guide you, offering tailored strategies and support that fit your life.
Safe, Confidential, and Comfortable
Virtual sessions maintain full privacy and professionalism, while offering a comforting setting that lets you feel more at ease sharing your thoughts and feelings.
Complementary to Your Physical Wellness Journey
Holistic healing includes both body and mind. By combining your physiotherapy or chiropractic care with mental health support, you’re investing in complete, long-term wellness.

Recipe of the Month: French Onion Soup

Ingredients:

6 tablespoons extra-virgin olive oil
3 pounds medium yellow onions, halved and thinly sliced
¾ teaspoon sea salt
1½ tablespoons balsamic vinegar
1½ tablespoons tamari
1½ tablespoons fresh thyme leaves
3 garlic cloves, minced
3 tablespoons all-purpose white flour
1 cup dry white wine
6 cups vegetable broth
Freshly ground black pepper
Baguette slices
Gruyère cheese, aged cheddar, and/or Parmesan cheese
Fresh thyme
Pinch of red pepper flakes, optional

Instructions:

Heat the oil in a large pot or Dutch oven over medium heat. Add the onions, salt, and several grinds of pepper and toss to combine. Reduce the heat to low and cook for about 40 minutes, stirring every few minutes, or until the onions are very soft. Increase the heat to medium and cook 15 to 20 more minutes, stirring often, until golden brown.
Add the vinegar, tamari, thyme, and garlic and stir. Sprinkle the flour on the onions, stir, and cook for 2 minutes. Stir in the wine and cook 2 minutes, or until evaporated. Add the broth and simmer over medium heat for 30 minutes.
Preheat the oven to 450°F and line a baking sheet with parchment paper. Place the baguette slices, topped with cheese, on the baking sheet and bake until the slices are toasted and the cheese is melted, 8 to 10 minutes.
Ladle the soup into ramekins or bowls and top each with a toasted baguette piece, fresh thyme, and a pinch of red pepper flakes, if desired.