Early Warning Signs May Signal Increased Fall Risk

How strength training and physical therapy can help prevent falls

A fall rarely happens without warning. Changes in balance or confidence can signal an increased risk of falling, particularly among older adults, long before an injury occurs, according to Aspirus Health physical therapist Jessica Brandt.

 

One of the earliest warning signs is a growing fear of falling. Reduced confidence in their balance can lead people to limit activities or avoid situations where they feel unsteady. While those changes may feel protective, they can actually increase the likelihood of a fall over time.

 

"When people get the indication that their balance isn't very good, they tend to not want to move as much," Brandt said. "It creates a cycle where people limit what they do and where they go."

 

Brandt says stability and mobility can often be improved through regular exercise and targeted strength training, despite a common belief that physical decline is an unavoidable part of aging.

 

"I think people have the misconception that getting weak and getting immobile is part of the aging process, and it doesn't have to be," Brandt said. "You can keep yourself moving and combat a lot of those things that make you more susceptible to falls."

 

While walking remains an excellent form of exercise, reducing fall risk often requires additional strength-building activities. Lower-body strength plays a critical role in helping people maintain balance during everyday activities.

 

"Your ankles are your first line of defense against your body losing its balance," Brandt said. "If you have strong ankles, you're better able to respond to changes in surfaces and small shifts in position that can otherwise lead to a fall."

 

Strengthening the muscles that support the ankle can improve stability and help the body make the small, quick adjustments needed to maintain balance.

 

Physical therapy can help identify balance concerns before they lead to injury and can play an important role in fall prevention. Therapists assess strength and mobility and recommend balance and strengthening exercises that can be continued at home.

 

Brandt encourages people to seek help if they notice difficulty with stairs, reduced confidence while walking or concerns raised by family members about their balance. Seeking help early can improve strength and mobility while reducing the risk of a fall-related injury.

 

To learn more about physical therapy services offered by Aspirus, visit aspirus.org/physical-therapy or talk with your primary care provider about a referral.

 

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