Did You Know Physical Therapy Could Help You Prevent Falls so You Can Better Enjoy Your Outdoor Activities?
As the weather starts to cool down, many of us will venture out into the outdoors to take advantage of the beautiful scenery among the walking trails.
While this is undoubtedly a fun way to spend an autumn morning or afternoon, there are some precautions to take so you don’t end up hurting yourself. Nothing puts a damper on those beautiful views like tripping and spraining an ankle or bruising a wrist.
At Zionsville Physical Therapy, we want to make sure you are safe while participating in your outdoor activities, so you can better enjoy them. Contact us today to learn more!
First And Foremost, Prepare With The Proper Equipment
When planning on hiking, climbing, or strolling through a trail this autumn, it is important to make sure you have the right tools at your disposal – especially when preparing to journey out onto a rocky or uneven terrain.
Hiking boots with proper traction will help you maneuver those uneven terrains without the risk of slipping or falling. Custom orthotics may also be fitted to your boots. If this is a frequent hobby of yours, special products can be purchased to make hiking or climbing easier for you.
If you are unsure about what may be the best fit for you, consult with one of our experienced physical therapists.
Physical Therapy Can Help With Fall Prevention
In addition to making sure you have the proper equipment, our physical therapy services can actually decrease your risk of sustaining a fall-related injury altogether.
Balance is a large part of fall prevention, as lack of stability is one of the main reasons why falls occur. Your physical therapist will design a balance training plan for you as part of your treatment, and may ask you to perform certain balance-based activities, such as standing on one leg or holding your balance while performing a mentally-stimulating task (such as reciting the alphabet or reading a page from a book.) This will help with body control and will quite literally train your body to be better balanced.
In addition to balance training, your physical therapist will also help decrease your fall risk with strength training. Strength training is typically paired with your balance training. Your physical therapist will design a strength training plan for you, which will focus on specific muscle groups in need of improvement. The goal of this will be to improve your standing and walking balance, as well as your ability to recover from a loss of balance. This will be especially useful for trailblazers such as yourself, as even a falter in balance will be more easily recovered.
For assistance with walking/hiking trails, it is likely that your physical therapist will also suggest endurance training. Endurance training is all about working up to more advanced levels of the same form of treatment. Your physical therapist will provide you with an aerobic exercise program and will slowly add on time to those exercises as your endurance improves. For example, your endurance training may begin at 10-minute sessions and then may progress to 30-minute sessions. This will help make maneuvering those long trails much easier on your body, as it will already be trained in endurance.
Get Started Today
Don’t wait until you sustain an injury to seek the help of a physical therapist – we can help make you stronger, healthier, and more agile before the fact!
If you are planning on frequenting the trails this autumn, our experienced and dedicated team of physical therapists can help make sure your body is in peak shape. Contact us today to schedule your first appointment!
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Exercise of the Month
ONE LEG BALANCE
Single-leg balance is essential for improving stability and walking (gait), as we briefly stand on one leg with every step. Strengthening this position can help reduce fall risk and improve confidence with movement. Stand with your hands on the back of a chair, countertop, or wall for support. Slowly lift one foot so your weight is on the opposite leg. Keep your posture tall and steady. Hold for 20–30 seconds and gradually increase time as your balance improves.
2 Sets, 1 Rep (each side) (Materials needed: chair)
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Maximize Your Summer Fitness
Getting active during the summer can be both fun and challenging, but with guidance from Aspen Ridge Physical Therapy, you can stay energized, move safely, and enjoy an active season with confidence.
Get an Assessment
Start with a professional movement evaluation.A comprehensive assessment can identify hidden issues and help create a personalized fitness plan that minimizes injury risk.
Warm Up & Cool Down
Protect your muscles before and after activity.Dynamic stretching and recovery exercises improve performance while helping reduce soreness and strains.
Stay Hydrated
Fuel your body throughout the summer heat.Staying hydrated supports energy, endurance, and helps prevent heat-related fatigue during outdoor activities.
Trust Your Body
Listen carefully to aches and discomfort.Never ignore pain—addressing symptoms early with a physical therapist can help prevent more serious injuries.
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Our Patients Get Great Results
"Love this place. They have very new and up-to-date equipment and knowledge. The staff is always so happy and positive. It is infectious. Best ever music playlist. This place is so fun to rehab an injury at. Sometimes I want to just come hang out here, because the vibe/energy is so uplifting. Thanks for being amazing."
-L.J.
