Person in winter boots standing in the snow while a dog in a coat looks up

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 Rebound 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.

Couple holding hands while walking on a snowy path at sunset

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 nasty, painful 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 Rebound 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 Rebound 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

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.

What Does Balance Training Look Like?

Balance training consists of targeted exercises that challenge—and thus improve—your overall balance and stability. Our physical therapists arrange these exercises progressively, which allows you to start where you feel most comfortable. Over time, you’ll be able to perform more and more challenging balance exercises.

Below are some sample balance exercise progressions to give you an idea of what to expect. But to ensure you’re performing the right exercises for your ability level, schedule an appointment at Rebound Physical Therapy!

One-Legged Stands

1

Beginner

Stand facing the wall, your arms outstretched, fingers lightly touching the wall. Lift one leg and keep a slight bend in the standing leg. Hold for 5–10 seconds.

2

Intermediate

Perform the same motion as above—but don’t touch the wall for support.

3

Advanced

Perform the same motion as the intermediate progression—but keep your eyes closed. It’s harder than it sounds!

Tandem Stance

1

Beginner

Stand with your feet heel-to-toe, as if standing on a tightrope.

2

Intermediate

Stand in the same stance as above, but do it on a pillow (which adds instability). You can also try closing your eyes.

3

Advanced

Walk heel-to-toe without using any support. Try to go 10–20 feet before taking a rest.

Sources: physio-pedia.com/Functional_Sequence_of_Balance_Training_Exercises

Contact Us Today For a Balance Assessment

Rebound 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!

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Family gathered around a Thanksgiving table as a father serves the turkey

Hosting Thanksgiving Dinner? Manage Stress with These Tips

We love Thanksgiving at Rebound Physical Therapy. It’s a time to gather with friends and family, enjoy a great meal, and give thanks for all of the year’s blessings. But we also know the big day can be stressful—especially if you’re hosting.

Here are a few simple tips to stay happy and healthy this Thanksgiving:

  • Try some deep breathing exercises. In the thick of cooking five different side dishes and feeling overwhelmed? Try box breathing, a simple technique in which you slowly breathe in and out for 3–4 counts.
  • Fix a balanced plate. Rather than stressing about overindulging, just make sure to add some green veggies to your plate alongside the cornbread stuffing and fried turkey.
  • Don’t forget your post-meal walk. If you prepped dinner, let someone else take care of the dishes while you take a relaxing stroll around the neighborhood. Relax—you earned it!
Direct Access in Idaho

Skip the Referral. Start Healing Today.

You don’t need a doctor’s referral to start feeling better. With Direct Access in Idaho, you can begin physical therapy at Rebound right away—saving time, reducing pain, and getting back to the activities you love faster. Our expert team will evaluate your condition, create a personalized treatment plan, and guide you every step of the way. Schedule your appointment today and take the first step toward recovery.

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Patient Success

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“I’ve been using Rebound Physical Therapy for the past few years. Tony has helped me resolve a number of different issues from sciatica to tennis elbow. The exercises and treatment plan are structured to my needs and situation. It’s a great place to learn how to heal.”

– C.P.
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post surgical rehab

Service Spotlight: Post-Surgical Rehab

Surgery is often the next step when conservative treatment doesn’t provide enough relief, but the procedure itself is only part of the journey. Recovery typically comes with pain, swelling, and limited movement, and many patients need to relearn everyday tasks like walking and dressing while following their surgeon’s guidelines, such as weight-bearing limits or hip, sternal, or spine precautions.

At Rebound Physical Therapy, our physical therapists create an individualized post-surgical rehab program to help you reduce pain, speed healing, and lower the risk of complications like muscle weakness, scar tissue, and reduced function. We work with patients after procedures such as ACL, MCL, and meniscus repairs, rotator cuff repairs, knee and hip replacements, and heart surgery. Your care may include joint mobilizations, a home exercise program, ultrasound, electrical stimulation, and cold laser therapy, along with education on moving safely through your daily activities. If you have surgery coming up or you’re ready to start your recovery, call us today to schedule an appointment!

Bowl of butternut squash, kale and white bean soup with a slice of buttered bread
Recipe of the Month

Butternut Squash, Kale & White Bean Soup

Ingredients

  • 2 tablespoons olive oil
  • 1 yellow onion, diced
  • 2 carrots, diced
  • 2 celery stalks, diced
  • 4 cloves garlic, minced
  • 1 medium butternut squash (about 2 lbs), peeled and cut into ½-inch cubes
  • 1 teaspoon dried thyme
  • ½ teaspoon ground cumin
  • 6 cups low-sodium vegetable broth
  • 2 cans (15 oz each) white beans, drained and rinsed
  • 1 bunch kale, stems removed and leaves chopped
  • Juice of ½ lemon
  • Salt and black pepper to taste
  • Plain yogurt or grated Parmesan, for topping (optional)

Directions

  1. Heat the olive oil in a large pot over medium heat. Add the onion, carrots, and celery and sauté for 5–7 minutes, until softened.
  2. Stir in the garlic, thyme, and cumin and cook for 1 minute, until fragrant.
  3. Add the butternut squash and vegetable broth. Bring to a boil, then reduce the heat and simmer for 15–20 minutes, until the squash is tender.
  4. Stir in the white beans and kale and simmer for 5 more minutes, until the kale is wilted.
  5. Stir in the lemon juice and season with salt and pepper.
  6. Serve warm, topped with a spoonful of yogurt or a sprinkle of Parmesan if desired, with a slice of crusty bread on the side.