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 Maccio 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.
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 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 Maccio 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 Maccio 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 your 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 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.
Contact Us Today For a Balance Assessment
Maccio 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!
Hear From Our Patients
When I came to Maccio, I was in so much pain in my left leg that I could not walk. The therapy removed all pain, and I am now working on regaining my balance. I can now resume all normal activities without pain. Being in pain for 3 months reduced my strength, and I am now working on regaining strength along with my balance.
As a result of the physical therapy I received, I was able to improve my balance and stability. Improved balance helped me:
- Improve my walking – I am able to extend the time and distance of walking. I am currently walking 1½ miles.
- Stairs – I am able to go up and down stairs without tripping.
- Standing – I am able to stand for longer periods.
By improving my balance, I feel I have reduced my risk of falling! Thank you, Maccio Physical Therapy.
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It’s Your Choice!
You have a choice to pick whatever physical therapy provider you wish. It is imperative to do your research in this area to be able to make this important choice.
Most insurance companies will allow you to see a physical therapist first before seeing your doctor.
Why Choose PT First?
“Positive MRI result should not be an indication for surgery unless the history and physical examination were found to be consistent with the MRI result.” — Robert F. LaPrade, MD, Steadman Research Institute
“There is poor correlation between a patient’s clinical presentation and the reported MRI findings.” — Richard Herzog, MD, FACR, Hospital for Special Surgery
It is extremely rare that we refer out for X-rays or MRIs with direct access patients, as the MDT mechanical examination is safe, effective, and rules out any serious concerns.
Fuel Your Movement
Good nutrition and good movement go hand in hand—this warm, seasonal salad pairs roasted fall produce with anti-inflammatory ingredients that support the joints and muscles you’re working hard on in therapy.
Roasted Butternut Squash & Cranberry Salad
Ingredients
- 1 medium butternut squash, peeled and cubed
- 2 tbsp olive oil, divided
- Salt & pepper, to taste
- 6 cups mixed greens or baby spinach
- 1/2 cup dried cranberries
- 1/3 cup crumbled feta or goat cheese
- 1/3 cup toasted pecans or walnuts
- 2 tbsp balsamic vinegar
- 1 tbsp honey or maple syrup
- 1 tsp Dijon mustard
Instructions
- Preheat oven to 400°F. Toss cubed squash with 1 tbsp olive oil, salt, and pepper, and spread on a baking sheet.
- Roast for 25–30 minutes, turning once, until tender and lightly caramelized.
- While the squash roasts, whisk together the remaining olive oil, balsamic vinegar, honey, and Dijon mustard to make the dressing.
- In a large bowl, combine the greens, roasted squash, cranberries, cheese, and toasted nuts.
- Drizzle with dressing and toss gently to combine.
- Serve warm or at room temperature.
Greta, Wills, Fritz, & Roberta’s Corner
