Fall Prevention: Helping You Stay Steady This Autumn
As the fog lifts and San Francisco finally welcomes its warmest days of the year, it’s the perfect time to stroll along the beach or enjoy the sunshine in your neighborhood. But while you’re thinking about this beautiful season, it’s also worth considering another kind of fall – the kind that can leave you unsteady or injured.
Falls are one of the top reasons people end up in the hospital each year. And while balance challenges become more common as we move into our 60s and beyond, people of all ages are often surprised when their steadiness is put to the test. The good news? You have the power to improve your balance, move steadier, and feel confident in your body.
This stretch of late-season sunshine is the perfect time to start building your strength and stability—before the damp winter sets in. At Rising Sun Physical Therapy, we’re here to help you trust your body again with personalized strategies that keep you steady on your feet.
Balance: Not Just an Age-Related Issue
Bettina-Kira Neumann, PT, says:
“When people think of balance, they often assume it’s only a concern for adults over 65. But in my work as a physical therapist, I see balance issues across all ages-even in young people. Preventing falls and building steadiness early makes a huge difference for long-term health and safety.”
Recognize Your Fall Risk With a Quick Self-Check
Falls don’t just “happen”- they’re often linked to a mix of physical, environmental, and lifestyle factors. The good news? A few simple self-checks can give you a sense of your own fall risk and what you can do to stay steady on your feet.
Test Your Balance
Note: Be sure you are in a safe space, such as near a counter or in a doorway, before attempting.
Here’s a quick challenge:
- Stand on one leg with your eyes open. How long can you hold it?
- Now try with your eyes closed.
- Or, walk heel-to-toe in a straight line.
Even if you think your balance is great, you might be surprised. Many people discover little challenges when they try these tests.
Quick Self-Check Questions
Ask yourself:
- Have you had a fall in the past year?
- Do you sometimes feel unsteady or dizzy?
- Do you avoid activity because you’re afraid of losing your balance?
If you answered “yes” to one or more, your fall risk may be higher than you realized.
Take Action, Feel Confident
Remember, this isn’t about fear; it’s about taking action. If your test or answers raised a red flag, the good news is that there are simple, effective ways to build strength and steadiness. At Rising Sun Physical Therapy, we create personalized fall prevention programs to help you stay active, confident, and secure on your feet.
Why Balance Matters
Bettina explains:
“Research shows balance is strongly linked to overall health and longevity. One study found that adults who couldn’t stand on one leg for 10 seconds had nearly double the risk of early death. The good news? Balance can be trained at any age. Simple practices like standing on one leg or walking heel-to-toe can make a real difference.”
Exercise of the Month
Calf Raises
Stand tall with your feet hip-width apart and your hands resting on a chair or countertop for support. Slowly rise up onto the balls of your feet, lifting your heels off the ground. Hold briefly at the top, then lower back down with control. 3 Sets, 10 Reps. (Materials needed: chair or countertop for balance)
Helping You Lower Your Fall Risk, One Step at a Time
Our approach to fall prevention focuses on addressing the underlying factors increasing your fall risk, such as poor core or lower body strength, joint pain, or fear of movement.
My Own Story
Bettina adds a personal note:
“Years ago, I suffered a major neck injury. Day to day, I felt okay but when hiking, I slipped more easily on steep or wet terrain. At first, I brushed it off as ‘just tripping.’ Eventually, I realized my balance was slipping too. Through targeted balance training, and later through my practice with 5Rhythms®, I retrained my body and nervous system. Today, I move with more steadiness and confidence than I had 20 years ago—even on uneven ground.”
Some of the Ways We Can Help
Personalized Physical Therapy Programs
- We tailor treatments to meet your specific needs, helping to improve strength and balance with exercises designed just for you. This includes targeted therapies to restore your body’s natural movements and enhance coordination.
Balance and Stability Training
- We provide focused exercises that challenge your balance and improve your body’s stability, particularly when you’re prone to losing your footing. Regular practice can make a huge difference in your ability to stay steady.
Posture and Gait Training
- We assess your posture and walking patterns to identify any weaknesses that might make you more prone to falling. We’ll then work with you to correct poor posture and improve your walking pattern, which can help you avoid dangerous trips and stumbles.
Neurological Rehabilitation
- For patients with conditions like Parkinson’s disease, stroke, or multiple sclerosis, we offer specialized treatments to restore function and prevent falls. Our approach uses both movement therapy and manual techniques to help re-establish neurological pathways for better coordination and strength. We may also incorporate craniosacral therapy or neuro manipulation to support nervous system regulation and coordination.
Education on Fall Prevention
- A key part of our program is teaching you how to make your home safer and more supportive. We offer guidance on simple home modifications, like installing grab bars and removing tripping hazards, to reduce the risk of falls in everyday life.
Some Simple Fall Prevention Strategies You Can Try Today
We encourage all of our patients to be proactive about their health and wellness, so we also want to provide some fall prevention tips that you can do on your own:
Exercise Regularly
- Staying active improves strength, mobility, and balance, significantly lowering your risk of falling. Practices like yoga, tai chi, and walking can be particularly helpful.
Check Your Vision
- Poor eyesight is a major contributor to falls. Schedule regular eye exams to ensure you’re seeing clearly and adjust your glasses or contacts as needed.
Adjust Your Medications
- Review your medications with your healthcare provider to determine if any contribute to dizziness or drowsiness.
Sources: https://www.ncbi.nlm.nih.gov/books/NBK560761/, https://jamanetwork.com/journals/jama/fullarticle/2819574
Let’s Work Together to Lower Your Fall Risk
“At Rising Sun Physical Therapy, we help patients rebuild balance after injury and strengthen it for prevention. And through my work with Aurras Transformation, I also offer 5Rhythms® dance classes that integrate balance with rhythm, presence, and whole-body movement. If you’re curious, come join us—whether in the clinic or in the studio. The best time to start working on your balance is now.” – Bettina concludes.
Don’t wait until you’ve fallen to seek care. Schedule an initial assessment today and learn how you can lower your fall risk. Visit our website to get started.
Balance Beyond Physical Therapy
Balance isn’t just about exercises—it’s about presence, rhythm, and connection. In this blog, Bettina-Kira Neumann shares how physical therapy and 5Rhythms® somatic dance come together to build steadiness, confidence, and longevity. Discover why balance matters at every age, and how you can begin strengthening yours today.
Better balance means more confidence, fewer falls, and greater freedom. Learn how somatic movement and physical therapy work together.
Balance Beyond the Clinic
I’m Bettina-Kira Neumann, physical therapist and founder of Rising Sun Physical Therapy and Aurras Transformation. What I’ve learned—for myself and for my patients—is this: balance isn’t just built in the clinic. It’s built every time you come back to your body with presence, rhythm, and connection.
That’s why I created My Body, My Temple—a 6-week 5Rhythms® somatic dance series. Each Thursday night we’ll move with a different part of the body—feet, pelvis, spine, heart, hands, head—releasing tension, rebuilding awareness, and finding steadiness from the inside out.
If you’re ready to return to your body as a place of memory, power, and presence, this is your invitation. I recommend making it a regular practice—because that’s where the real change happens.
📍 Joe Goode Annex, Sept 18 – Oct 23, Thursdays 7:00–8:30 PM
👉 Sign up for the full series or drop in when you can.
Laser Therapy: A Powerful Solution for Arthritis Relief
When your joints ache, even standing steady can feel harder than it should. If you’ve ever hesitated on the stairs or felt unsteady crossing the room, you know how much arthritis pain and stiffness can throw off your balance and your confidence.
The Solution: Deep Tissue Laser Therapy
At Rising Sun Physical Therapy, we offer deep tissue laser therapy—a gentle, drug-free treatment designed to help you move steadily and feel stronger. By targeting inflammation at the source, this non-invasive therapy makes it easier to trust your body again.
Benefits for Your Balance and Stability
- Pain Relief = Steadier Steps
Laser therapy reduces discomfort so you can walk, move, and stand with more confidence. - Reduced Inflammation = Restored Stability
Calming swollen joints helps you regain control and steadiness in your movements. - Improved Mobility = Easier Balance Training
With less stiffness, you can practice exercises that build strength and prevent falls. - Enhanced Circulation = Stronger Joints
Better blood flow supports healing and joint resilience, giving you a firmer foundation.
Take the First Step Toward Feeling Steadier
Balance can be trained at any age, and relief is the first step. With the right care, you can move more freely, regain confidence, and feel steady on your feet again.
If you’re ready to experience the benefits of deep tissue laser therapy, contact Rising Sun Physical Therapy today to schedule your appointment.
To schedule an appointment, click here!
Source: https://journals.sagepub.com/doi/full/10.3233/BMR-220228
Fresh & Healthy Salsa Recipe
- 4 ripe tomatoes
- 1 red onion
- 3 garlic cloves
- 1 jalapeno (stemmed and seeded)
- 1/3 cup fresh cilantro
- 3 tbsp fresh lime juice
- 3 tsp ground cumin
- 1 1/2 tsp salt
- 15 oz crushed tomatoes (1 can)
- 4.5 oz diced green chiles (1 can)
Place the fresh tomatoes, onion, garlic, peppers, cilantro, lime juice, cumin, and salt in a food processor. Pulse until the contents are blended to the desired consistency. Pour in the crushed tomatoes and green chiles. Puree until mostly smooth. Refrigerate until ready to serve.
