Staying mobile and independent is key to living a fun and active life. But as you get older or recover from injuries, it may be necessary to use a walking aid to help you stay steady and get around safely.

 

Cane: A cane is great if you need a little extra support and balance. It’s perfect if you have mild pain in one leg or hip, feel unsteady while walking, or need extra support on one side of your body after a minor injury.

• The handle should line up with your wrist when you’re standing.
• Hold the cane on your stronger side to help you balance better.
• Move the cane forward at the same time as your weaker leg.

Walker: A walker gives more stability and support than a cane and is perfect if you have major balance issues, feel unsteady often or have frequent falls, or need support while recovering from surgery or an injury that affects both legs.

• The handles should line up with your wrist when you stand straight.
• Push the walker slightly ahead of you, then step forward with your weaker leg first, and bring your stronger leg in line.
• Stand straight and avoid leaning too far forward or hunching over the walker.

 

How Therapy Can Help

Physical and occupational therapy can make a big difference if you’re dealing with mobility issues. Therapists work with you to improve your strength and balance, helping you to move more easily. They can also teach you how to use canes, walkers, and other aids properly, ensuring you get the most benefit from them.

As we get older, our bones can weaken, which might cause osteoporosis—a condition where bones become fragile and break easily. However, osteoporosis is not an inevitable part of aging. By learning more about it and taking action early, you can significantly reduce your risk of osteoporosis and keep your bones strong and healthy.

Did you know?
Osteoporosis is often referred to as a “silent disease” because it progresses without symptoms until a fracture occurs.

 

Prevention Tips:

Preventing osteoporosis is crucial because it is easier to maintain bone density than to rebuild it once it’s lost.

• Get enough calcium and vitamin D from food or supplements.
• Do weight-bearing exercises like walking, jogging, dancing, and strength training to strengthen bones.
• Avoid smoking and limit alcohol consumption.
• Prevent falls by keeping your home safe, improving balance, and wearing proper shoes.
• Talk to your healthcare provider about bone density testing and, if necessary, medications to help prevent or treat osteoporosis.

 

How Therapy Can Help
Physical and occupational therapy can help individuals improve their bone health by focusing on improving bone strength, reducing the risk of falls and fractures, enhancing functional abilities and promoting safety and independence.

Your back plays a big role in your overall well-being. By protecting it, you can sleep better, feel happier, and maintain an active and fulfilling lifestyle. A healthy back means you can do the things you enjoy, like going for walks, gardening, or playing with grandkids.

Regular, low-impact exercises play a crucial role in maintaining the strength and flexibility of your back muscles. Activities like walking, swimming, and tai chi are excellent choices for promoting spinal health without putting excessive strain on your back. Engaging in these exercises helps support your core muscles and keeps your spine well-aligned.

Consistent good posture is key to preventing back pain. Whether sitting, standing, or walking, be mindful of your posture. Keep your shoulders back, head aligned with the spine, and distribute body weight evenly. Avoid slouching or hunching over, especially during prolonged periods of sitting. These adjustments can significantly reduce the risk of developing back pain.

Use proper lifting techniques to protect your back from unnecessary strain and potential injuries. When lifting objects, bend your knees and keep the object close to your body. Avoid twisting your back while lifting, and if an object is heavy or awkward, ask for assistance. Being mindful of how you lift and carry things can go a long way in preventing back pain.

 

How Therapy Can Help

If back pain is impacting your quality of life, talk with your doctor about physical therapy. A physical therapist will assess the underlying cause of your back pain and guide you through exercises to strengthen the muscles around your spine, improve flexibility, and promote proper body mechanics. They may also use various techniques to alleviate pain such as massage, joint mobilization, heat or cold therapy, ultrasound, and electrical stimulation.