The Importance of a Good Fall Prevention Plan
Did you know that falls are among the biggest risks to older adults? As we age, we go through several physical, cognitive, and sensory changes that can significantly impact our balance. An impaired balance means a higher chance of falling–and a higher chance of falling makes it more likely that you might suffer a severe injury.
Fortunately, there are several things you can do to improve your balance, no matter your age. At Nestor Physical Therapy, we offer dedicated fall prevention plans to address your fall-related risk factors. We’ll help you improve your strength, balance, and stability to stay healthy and active throughout your golden years!
To illustrate just how important a good fall prevention plan is, we want to share the stories of two patients, whom we’ll call Janice and Carol. Janice underwent a dedicated fall prevention plan; Carol didn’t.
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Carol’s Story: Shaken Confidence and One Bad Injury
Carol was 68 when she first visited us. Although she’d been fairly active when she was younger, she developed knee osteoarthritis in her early 60s, which led to her becoming much more sedentary. Her pain and restricted mobility caused her to fall and break her hip, and she worked with us on her rehabilitation.
We were understandably concerned about Carol’s fall risk, as she met several of the criteria:
- A history of falls (falling once doubles the likelihood that you’ll fall again)
- Weak legs and core
- Knee pain and impaired gait from osteoarthritis
Unfortunately, Carol’s insurance limited how frequently she could see a physical therapist, and rehabilitating her hip injury was her primary concern. While we did work with her to restore her strength and balance to where it was before her injury, she ran out of sessions before we could develop it further.
However, perhaps the biggest issue for Carol was that her fall and subsequent injury really shook her confidence. While she felt safe performing exercises in our clinic, she worried about performing them at home, fretting that she would injure herself–or worse, fall again. As a result, she sank back into her sedentary lifestyle, which only worsened her arthritis symptoms and made it more likely that she would fall again.
If we’d been able to continue working with Carol, we could have improved her physical balance and helped build her confidence, too. How do we know this? Because it’s what happened with Janice.
Janice’s Story: Dedicated Fall Prevention to the Rescue
Janice’s background is strikingly similar to Carol’s. She was a little older when she developed osteoarthritis (late 60s), and she suffered her big fall when she was 73. Again, she initially visited us so we could help rehabilitate her after her injury.
Like Carol, Janice’s confidence was shattered by her fall. However, she noticed that working with us made her feel more confident in exercising and being generally active. After she finished her rehabilitation, she indicated she would like to continue with physical therapy. We were delighted to oblige!
We immediately suggested that Janice focus on a dedicated fall prevention plan, and we created a customized program that addressed her specific needs:
• Pain management helped control her osteoarthritis pain so she could work through her exercises.
• We continued the strength training program we had developed for her rehabilitation to restore strength throughout her lower body and core–crucial muscles in controlling balance.
• Focused balance training targeted the skills she needed most. We started her off with exercises that challenged her balance without putting her at risk, then increased the intensity as she improved (and Janice loved seeing her progress).
• Through gait training, we helped Janice improve her walking pattern, which had become impaired due to her OA pain. An improved gait helped her increase her overall mobility.
By the end of her program, Janice no longer feared falling the way she had before. In fact, she even enrolled in a local Tai Chi class to continue working on her strength and balance in a fun, supportive environment.
Can Balance Training Help You?
If you’re an older adult with multiple fall risk factors, a fall prevention program at Nestor Physical Therapy is the key to staying healthy and active. Call us today to learn more!
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Innovative Approaches to Physical Wellness this Thanksgiving Season
- Dynamic Warm-Up Before the Turkey Trot: If you’re planning a Thanksgiving morning run or family games, forget old-school stretching. Use a dynamic warm-up to prep your muscles and boost your range of motion.
- Text Neck Prevention: As we catch up on social media or text friends and family Thanksgiving wishes, “text neck” can be a real issue. Counteract this by sitting tall or not at all and doing neck stretches every hour.
- Mindfulness Through Movement: Instead of sitting to meditate or relax, try combining mindfulness with gentle movements like Tai Chi or a light stroll through the neighborhood.
Embrace your health by prioritizing your physical and mental well-being to ensure you have the best Thanksgiving yet!
Smokey Turkey Breast
Once the leaves start to change colors, I know Thanksgiving is right around the corner. Turkey is the go-to for most families on Thanksgiving. But not everyone needs to or wants to cook a whole turkey. Here is an easy alternative to cooking a whole bird.
I bought a half of a turkey breast on the bone for this recipe. I removed the skin from the turkey breast before brining since the skin will get tough during the cooking process due to the smoke from the charcoal.
If you are not a fan of turkey it is probably due to eating dry and bland turkey. Here is how I kept the turkey breast from drying out. First, brine the turkey breast. Second, spray it with a liquid while cooking. Third, let it rest, so all the juices redistribute. If you cut into the turkey without resting it, your turkey will be dry, and your cutting board will be juicy.
To make the brine I combined the following ingredients in a bowl and mixed until the salt and brown sugar dissolve into the mixture. The brine consisted of 2 cups of apple cider, ½ cup of water, ¼ cup of apple cider vinegar, ¼ cup of molasses, 2 TBSP of Kosher salt, ¼ cup of brown sugar, 2 TBSP of Worcestershire sauce, 2 TBSP of my home-made barbecue rub (use your favorite).
I placed the turkey breast and the brine in a large resealable plastic bag. I let the turkey brine for 6 hours in the refrigerator. I removed the turkey breast from the brine and patted it dry. Next, I lightly coasted the turkey with Dijon mustard to help the spice rub adhere to the turkey. I generously seasoned the turkey breast with my home-made barbecue rub.
I set-up by Big Green Egg (BGE) for indirect cooking and once it reached 300 degrees, I placed the turkey in the BGE. The BGE uses charcoal, so I was anticipating a smokey aroma when the turkey was done cooking. The turkey breast smoke-roasted for about an hour and a half until it reached 130 degrees on my wireless thermometer. I sprayed the turkey with apple cider during the cooking process to keep it from drying out. I removed the turkey breast from the BGE and wrapped it in foil. Before securing the foil around the turkey breast, I poured a half a stick of melted butter over the turkey breast. I returned the turkey to the BGE, and it cooked until it reached 160 degrees on the wireless thermometer. I let the turkey breast rest for 15 minutes before slicing. The turkey breast will continue to cook while it rests, and the temperature will reach 165-170. I pulled the turkey off at 160 to keep it from drying out.
I sliced the turkey breast off the bone. Leaving the bone attached while cooking helps the turkey breast to retain its shape. The turkey breast had a flavorful exterior due to the barbecue rub. The inside was tender, juicy, and tasty due to the brine and the resting process. It was far from dry or bland. I served the sliced turkey breast with mashed potatoes, spice rubbed roasted butternut squash, and broccoli. Enjoy!
Thank You’s:
High Fives all around to all Nestor Physical Therapy patients and
friends who participated in our “Refer a Friend” program last month!
Judy Gravel, Judy Danho, Pauline Prew, and Diana Fregeau
Patient Success Spotlights
“My experience here has been amazing. When I first came here I could barely lift my arm past 90 degrees. Now I can do everything I was able to do pre-surgery. Everyone here is amazing. It was the best part of my day coming to Nestor PT. I am so grateful for the relationships I have created here and am sad that it is over. The staff here has made my shoulder feel as good as new! I am thankful for everything Nestor PT has done!”
-Connor Z.
“The therapists here are amazing! Due to hip surgery, there were quite a few limitations when I started therapy. After PT I have ditched the cane, can go up and down stairs, clean my house again, get in and out of the car and can go shopping and actually complete it in one stop. I am so happy that I came to Nestor Physical Therapy where they really care and take the time with each patient.”
-Laurie D.
Celebrating 12 Years!
Nestor Physical Therapy is thrilled to be celebrating our 12-year anniversary, a milestone that reflects not only our dedication to exceptional patient care but also the incredible support we’ve received from our community. Since first opening our doors, our mission has been to help people move better, recover stronger, and regain the confidence to do the things they love most. Over the past 12 years, we’ve had the privilege of working with thousands of patients, walking alongside them in their recovery journeys and celebrating their progress every step of the way.
What makes this anniversary so special is the trust and loyalty of our patients and their families, who have allowed us to be part of their lives in such meaningful ways. We’ve seen firsthand how physical therapy can transform challenges into victories, and those successes inspire us every day to provide even better care. As we celebrate this achievement, we’re filled with gratitude for our dedicated team of therapists and staff who work tirelessly to deliver compassionate, personalized treatment.
Looking ahead, Nestor Physical Therapy is excited to continue growing and evolving to meet the needs of our community. Whether it’s expanding services, adopting innovative treatments, or simply offering encouragement on tough days, we remain committed to helping our patients live healthier, more active, and more fulfilling lives. Here’s to 12 wonderful years—and many more to come!
Use Your 2025 Benefits Before They Reset
As the end of the year approaches, now is the perfect time to take a closer look at your health insurance benefits. If you’ve already met your deductible for 2025, your out-of-pocket costs for physical therapy could be significantly reduced, or even free, for the rest of the year. This means it’s a great opportunity to schedule those additional visits you’ve been putting off, continue your progress, or even start new treatment without worrying about extra expenses.
Many patients don’t realize that once January arrives, deductibles reset and you’ll likely be responsible for more costs until your new deductible is met. By acting now, you can make the most of the coverage you’ve already paid for and head into the new year feeling stronger, healthier, and pain-free.
Don’t let unused coverage go to waste! Schedule your appointments today and take advantage of your 2025 benefits before the year ends.
Show Your Body Some Love This Fall!
As the leaves change and the air turns crisp, it’s the perfect season to prioritize your health with a visit to Nestor Physical Therapy. Whether you’re recovering from an injury or looking to stay active and pain-free, our team is here to help you move better and feel your best. And just like cozy sweaters and pumpkin spice, good things are better when shared—so why not refer a friend to join you on the path to wellness? Come in this fall and let’s rake in the results together!
