Balance and Fall Prevention: PT Strategies That Keep You Steady

Slips and falls can happen to anyone, especially during winter in Maine when icy sidewalks and snowy driveways are common. At active acadia Physical Therapy, we help people of all ages improve balance, build strength, and stay confident on their feet year-round. Here are practical physical therapy strategies to help prevent falls—plus smart tips for icy weather.

Why Balance Matters 

Good balance depends on strong muscles, quick reactions, and clear communication between your eyes, inner ear, and joints. Physical Therapy focuses on training all three systems together so your body can respond safely to everyday challenges.

Physical Therapy Strategies That Improve Balance

 Our licensed Physical Therapists at active acadia Physical Therapy may use:

• Strength training for the hips, legs, and core to create a stable base

• Balance drills like single-leg stands, heel-to-toe walking, and gentle perturbations

• Gait training to improve how you walk on different surfaces

• Reaction exercises to help you recover quickly if you slip

These exercises are tailored to your goals—whether that’s hiking, working, or simply moving safely at home.

Fall Prevention Inside your Home 

Small changes make a big difference:

• Keep walkways clear and well-lit

• Use handrails on stairs

• Remove loose rugs or secure them with non-slip backing

• Sit and wait 30 sec before rising from chairs or beds to avoid dizziness

Staying Safe in Icy Weather Outdoors 

Winter adds extra risk, but preparation helps:

• Wear proper footwear with non-slip soles.

• Consider ice gripper microspikes that attach to your shoes. These lightweight traction devices provide grip on ice and packed snow and are easy to put on and take off.

• Take shorter steps, walk flat-footed, and keep your hands free (use a backpack instead of carrying items).

• When in doubt, slow down. A few extra minutes can prevent weeks of recovery.

When to See a Physical Therapist

Before fall prevention and specific exercise tailored for your body is helpful to stay active with active acadia Physical Therapist guidance. If you’ve had a recent fall, feel unsteady, or avoid activities due to fear of falling, Physical Therapy can help. Early care often prevents future injuries.

At active acadia Physical Therapy, our team is committed to keeping you steady, strong, and confident—no matter the season. Contact us to schedule an appointment and take the first step toward safer movement.