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Categories Falls and Balance, Resources Author marketing

How to Prepare for a Falls and Balance Assessment: Essential Steps for Fall Prevention


Falls are more than just a statistic—they’re a reality many face as they age. Each year, one in four older adults falls, yet fewer than half discuss these incidents with their healthcare provider. Falls are the leading cause of injury-related deaths among older adults and result in over 3 million emergency department visits annually, including more than 800,000 hospitalizations. These numbers highlight the urgency of falls and balance assessments. By addressing potential risks early, you can enhance your safety and maintain your independence. Here’s how you can prepare for your assessment, what to expect during your visit, and how you can use this opportunity to take charge of your well-being.





Preparing for Your Falls and Balance Assessment










  1. Gather Relevant Information:

    • Medical History: Bring a list of current medications, any past medical conditions, and recent changes in your health.




    • Previous Falls: Document any recent falls or near-falls, including dates and details.






  2. Wear Comfortable Clothing:

    • Choose loose, comfortable clothing and supportive footwear to move freely during the assessment.






  3. Consider Bringing a Support Person:

    • If needed, a friend or family member can assist you and provide additional support.







What to Expect During Your Falls and Balance Assessment






  1. Medical History Review:

    • Your therapist will discuss your fall history, medical conditions, and balance concerns.






  2. Physical Examination:

    • The assessment will include evaluating your strength, flexibility, range of motion, gait, and posture.






  3. Balance Tests:

    • Timed Up and Go Test (TUG): Measures how quickly you can stand, walk a short distance, and return to your seat.




    • Berg Balance Scale: Assesses your balance during various tasks.




    • Single-Leg Stand Test: Gauges how long you can stand on one leg to measure balance and strength.






  4. Home and Lifestyle Evaluation:

    • Your therapist may suggest home modifications and lifestyle changes to improve safety and reduce fall risks.







Be Open and Honest with Your Physical Therapist





Being open and transparent with your physical therapist is essential for effective care. Falls can happen to anyone, and there is no need to feel embarrassed about them. Sharing information about recent falls and any concerns you have allows your therapist to provide an accurate falls and balance assessment and create a personalized prevention plan tailored to your needs. Discussing falls openly is a proactive and empowering step towards enhancing your safety and independence. A compassionate and caring physical therapist is here to support you on your wellness journey, and your openness helps ensure you receive the best possible care.





man and woman standing in front of desk
Carol Ann and Erik Wijtmans, PT, MTC, CGIMS, CMTPT




Questions to Ask Your Physical Therapist During Your Falls and Balance Assessment





To make the most of your assessment and advocate for your health, consider asking:






  1. What specific factors put me at risk for falling?




  2. What exercises or activities can help improve my balance?




  3. How can I modify my home environment to reduce fall risks?




  4. What signs should I watch for that may indicate worsening balance?




  5. How frequently should I schedule follow-up assessments?





The Power of Active Prevention and Self-Advocacy





The more you know about your risks and prevention strategies, the better equipped you’ll be to manage your health and well-being. Active prevention involves not just addressing existing concerns but also proactively learning about and applying strategies to reduce your risk of falling. Engaging with physical therapy empowers you to take control of your balance and strength through tailored exercises and education. By staying informed and involved in your care, you enhance your ability to maintain independence and prevent future falls. Remember, self-advocacy and education are key to transforming your health journey from reactive to proactive.





Take Action Today





Don’t wait to address your fall risks and balance concerns. Schedule your falls and balance assessment today by calling 757-496-3700. Visit our Falls Prevention webpage to learn more about falls and take our Falls and Balance Quick Assessment to check your risk. Empower yourself by following up with The Therapy Network to take control of your recovery and improve your overall well-being.





Your health and safety are worth it. Take the first step today and work with us to enhance your balance and prevent falls.





Want to learn more? Check out these resources:





Website: Treatment Methods/Fall-Prevention





Blog Posts:





The Importance of Fall Prevention





Fall Prevention - A Necessity For All Of Us






kayaks, beach, pickle ball, yoga on beach
Categories Exercise, Resources, Walking Author marketing

Physical Therapy Promotes an Active Lifestyle in Coastal Virginia 


Living in the scenic coastal areas of Virginia provides many opportunities to engage in outdoor activities like pickleball, kayaking, beach walks, and golf. But what if physical limitations are keeping you from thoroughly enjoying these hobbies? This is where physical therapy can make all the difference. Physical therapy promotes an active lifestyle, and blogs by the Therapy Network team that provide physical therapy tips for outdoor hobbies are always popular. In this blog, we combined some of our top tips for hobbies enjoyed in the Hampton Roads region.





Physical Therapy Promotes Daily Lifestyle & Hobby Enjoyment





We often take our physical abilities for granted until they are compromised. Struggles with mobility, balance, or strength can hinder us from enjoying our favorite activities. But with physical therapy, you can improve these aspects and return to your active lifestyle more quickly than expected.





Man running on beach




Did You Know you do NOT need a physician's referral to start your physical therapy journey? Thanks to Virginia's Direct Access law, you can directly consult with our licensed physical therapists at The Therapy Network. Keep reading for information and a link to book your first appointment. 





Whether you enjoy pickleball, kayaking, golf, or just walking on the beach…Physical therapy promotes an active lifestyle, and The Therapy Network is here to provide services and tips.





5 Ways to Improve Your Pickleball Game with Physical Therapy 





Pickleball is increasingly popular, but like any sport, it comes with the risk of injury. Physical Therapy promotes an active lifestyle by rehabilitating you post-injury and helping you prevent future injuries. Here are some ways physical therapy can boost your pickleball game:









1. Injury Prevention: Therapists can identify weaknesses that might lead you to common pickleball injuries.





2. Strength and Conditioning: Target specific muscle groups used in pickleball to improve your game.





3. Flexibility and Range of Motion: Therapists will recommend exercises to keep your joints agile.





4. Balance and Coordination: Improve your footwork and reaction time on the court.





5. Injury Management: If you're already recovering from an injury, tailored physical therapy can speed up your recovery.





Visit our free information library and read about physical therapy's benefits for pickleball players.





Walking on the Beach in Coastal Virginia 





There's no better feeling than walking along the Virginia Beach Boardwalk or the soft sands of a secluded beach. Physical Therapy promotes an active lifestyle that makes this simple joy accessible. Follow these tips when embarking on a beach walk:





1. Start Slow: Sandy terrains are challenging. Start with short distances.





2. Wear Appropriate Footwear: Opt for sturdy sandals or shoes that offer support.





3. Walk at Low Tide: It's easier and better for your body alignment.





"The benefits of walking are numerous, but they're best-enjoyed pain-free. Physical therapy can help ensure that you can walk as far and as long as you want, whenever you want.”—American Physical Therapy Association.  





If walking on the beach becomes painful, The Therapy Network can help diagnose the issue and offer a solution. Read our full blog, “When Walking on the Beach is Painful.”









Before teeing off in any scenic golf courses across Norfolk, Virginia Beach, or Chesapeake, consider how physical therapy can help improve your game and reduce your pain.





golfer with back pain




1. Injury Evaluation and Treatment: Therapists can pinpoint the causes of your discomfort and create a treatment plan.





2. Pre-Golf Warm-Up: Learn about essential stretches and exercises.





3. Muscle and Mobility: Improve your swing and reduce the chance of injuries.





4. Injury Prevention Plan: A preventive approach can save you from long-term issues.





If you are a golfer, consider reading our blog with additional tips. Book your session at The Therapy Network to help you get the most out of your golf rounds.





Enjoy Kayaking in Coastal Virginia with the Help of Physical Therapy





Kayaking is a fantastic way to explore the waters of coastal Virginia, but preparing your body for the rigorous paddling is crucial.





Kayaking In Virginia Beach, VA
Kayaking in Virginia Beach, VA




1. Shoulder Strength: Enhance the muscle strength needed for effective paddling.





2. Elbow and Wrist Care: Physical therapy can prevent overuse injuries.





3. Muscle Imbalance: Target stabilizing muscles to avoid injury.





4. Core Fitness: A strong core is essential for kayaking.





If you enjoy paddle sports, read our latest blog about the benefits of physical therapy for kayakers. (Need link to latest blog here)





How Can The Therapy Network Help?





Physical Therapy promotes an active lifestyle that keeps you in shape and prevents injuries, ensuring you can continue enjoying all the outdoor activities that coastal Virginia offers. You do not need a physician's referral to start your journey to recovery or fitness. One is near your home or workplace, with six locations in the Hampton Roads area. 





Book an appointment today and continue enjoying all your favorite hobbies in Virginia. 


two women walking
Categories Exercise, Walking Author marketing

Walk Your Way to Health


Walking is a simple and effective way to improve overall health and fitness. It is a low-impact exercise that can be done anywhere, anytime, without equipment. Walking is an excellent option whether you are trying to lose weight, reduce stress, or improve your cardiovascular health.





This blog includes tips to help you get the most out of your walking routine. It also has popular local trails to walk your way to health in Hampton Roads, Virginia.





Walking Tips for a Healthy Lifestyle





A walking routine promotes a healthy lifestyle, but it is also essential to follow tips provided by the therapists at The Therapy Network. Here are eight top tips for starting a routine to walk your way to health.





Start Slowly: If you are new to walking or last exercised a while ago, it is essential to start slowly. Begin with a short walk around your neighborhood or local park. As your fitness improves, gradually increase the distance and duration of your walks.





Wear Comfortable Shoes: Invest in a good pair of walking shoes that fit well and provide proper support. Avoid wearing old or worn-out shoes, as they can cause discomfort and increase the risk of injury.





Stay Hydrated: Drink plenty of water before, during, and after your walk, especially if you are walking in the hot or humid conditions in Hampton Roads. Dehydration can cause fatigue, dizziness, and other health problems.









Use Proper Posture: Good posture is essential when walking. Keep your head up, shoulders relaxed, and arms swinging naturally at your sides. Avoid slouching or leaning forward, which can strain your neck, shoulders, and back.





Warm Up and Cool Down: Before starting your walk, warm up by stretching your muscles and gradually increasing your pace. After your walk, cool down by slowing your pace and doing some gentle stretches to help prevent soreness and stiffness.





Stay Safe as You Walk Your Way to Health





From urban areas to country paths and mountain trails, everyone should have a "Stay Safe" plan. Here are some of our top tips for staying safe while walking.





Find a Walking Buddy: Walking with a friend or family member can make your walks more enjoyable and motivate you to stick with your routine. It can also provide a social opportunity to catch up and connect with others.





Vary Your Route: Walking the same route daily may become dull and make it harder to stay motivated. Explore new neighborhoods, parks, or trails to keep your walks interesting and engaging.





Stay Safe: Walking is generally a safe exercise, but it is vital to take precautions to avoid accidents and injuries. Walk in well-lit areas, wear reflective clothing if walking at night, and be aware of your surroundings. Avoid walking alone in isolated areas.





Set Goals to Walk Your Way to Health





Set Goals: Setting goals can help you stay focused and motivated. Whether walking a certain distance, increasing your speed, or walking more days per week, having a clear plan can help you track your progress and celebrate your achievements. Here is some advice from the Mayo Clinic:





“As a general goal, aim for at least 30 minutes of physical activity a day. If you can't set aside that much time, try several short sessions of activity throughout the day. Any amount of activity is better than none at all. Even small amounts of physical activity are helpful, and accumulated activity throughout the day adds up to provide a health benefit.” –MayoClinic.org





Listen to Your Body: Pay attention to your body and how it feels during your walks. If you experience pain or discomfort, slow down or stop and rest. If you have a health condition, such as diabetes or heart disease, talk to your doctor before starting a new exercise routine.





Hampton Roads, Virginia, Walking Trails





Here is a list of popular walking trails in Hampton Roads:





For a list of trails across the entire region, check out this website from AllTrails.   This website provides feedback and reviews of each trail. 





For Trails in Hampton Roads, click on these links:









Recommendations for TTN Team Members:









Happy Walking





As you walk your way to health, consider a free wellness check with a physical therapist at The Therapy Network. While browsing our website, sign up for our monthly newsletter with tips to lead a healthy lifestyle. 





In conclusion, walking is a simple and effective way to improve your health and fitness. By following these tips, you can make the most out of your walking routine and achieve your health and fitness goals. Remember to start slowly, wear comfortable shoes, stay hydrated, use proper posture, warm up and cool down, find a walking buddy, vary your route, set goals, listen to your body, and stay safe. Happy walking!





If you are thinking about beginning to walk, a great way to make sure you are prepared is a free wellness check at The Therapy Network. Just request an appointment and note free wellness check.