As the leaves turn and the weather cools, autumn can bring a few unexpected hazards—especially when it comes to fall safety. Wet leaves, uneven sidewalks, and early darkness can all increase your risk of losing balance. Every year, millions of people experience falls that can lead to injuries or loss of independence—but many of these incidents are preventable.

This October, in recognition of National Physical Therapy Month, we’re highlighting how physical therapy can help you stay safe, strong, and confident on your feet.

Why Fall Prevention Matters

Falls are one of the leading causes of injury among adults—especially older adults—but balance and stability are skills you can strengthen at any age.
A fall prevention program led by a physical therapist can help you:

• Identify and correct movement patterns that may lead to instability

• Strengthen muscles that support your balance

• Improve coordination and reaction time

• Gain confidence in your mobility, both indoors and outdoors

Even if a fall does occur, being stronger and more aware of your body’s movement can help you reduce your risk of serious injury. Physical therapists often teach safe movement and body awareness strategies that help you catch yourself or minimize impact if you lose balance.

Fall Safety Tips for Everyday Life

You can take steps every day to reduce your risk of falling—literally and figuratively. Here are a few simple habits to keep in mind:

• Light your way: Keep hallways, stairs, and entryways well-lit. Consider using motion-sensor night lights.

• Declutter your path: Clear walking areas of cords, loose rugs, and clutter.

• Choose the right shoes: Wear supportive, non-slip footwear both indoors and out.

• Stay active: Engage in regular balance, strength, and flexibility exercises—especially for your legs and core.

• Take your time: Rushing often leads to missteps. Move mindfully, especially on wet or uneven surfaces.

How Physical Therapy Helps

Working with a physical therapist isn’t just about preventing falls—it’s also about preparing your body to handle them better if they happen. Through guided balance training, coordination drills, and strength exercises, PTs help improve the way your body reacts in those split seconds that make all the difference.

With consistent training, you can recover from a stumble more quickly, land more safely, or even prevent a fall from turning into an injury.

Taking the First Step Toward Confidence

Whether you’ve had a fall in the past or simply want to stay proactive about your health, physical therapy for fall prevention can help you move through every season with confidence.

We wish everyone a safe and enjoyable autumn —and remember, the best time to start preventing falls is before they happen!

Acupuncture is a safe, natural therapy with benefits that extend beyond pain relief. Whether you’re managing stress, recovering from an injury, or improving overall wellness, it can be an important part of your healing journey.

What Is Acupuncture?

Acupuncture has been used for thousands of years and involves the gentle placement of very thin, sterile needles at specific points on the body. These points stimulate circulation, reduce inflammation, and help the body restore balance.

At Atlantic Physical Therapy Center in Somerset, acupuncture is provided by a licensed acupuncturist who tailors each session to your needs.

Benefits of Acupuncture

Acupuncture may help with:

• Pain Relief – Back, neck, knee, arthritis, headaches, and more.

• Reduced Inflammation – Supports post-injury or post-surgery healing.

• Stress Relief & Relaxation – Encourages balance for body and mind.

• Better Sleep – Helps regulate natural rhythms.

• Enhanced Recovery – Complements physical therapy for easier rehab.

Acupuncture vs. Dry Needling

Although both involve thin needles, acupuncture and dry needling are not the same:

• Acupuncture (offered in Somerset) focuses on restoring balance and supporting whole-body wellness.

• Dry Needling (available at several other Atlantic PT locations by a Certified Dry Needling Physical Therapist) targets muscle trigger points for pain relief and improved movement.

As summer winds down many young athletes have already started their practices for fall sports. Football, soccer, cross country, field hockey, cheerleading, and even marching band all come with their own physical demands—and starting a new season without the right preparation can put any athlete at risk for injury.

Here are a few key tips to make sure they’re ready to start the season safely and confidently.

1. Build a Strong Foundation

During the off-season, it’s common for athletes to lose some of their sport-specific conditioning. Jumping straight into practices and games without preparation can strain the body. Encourage your athlete to:

• Focus on core strength and stability — a strong core supports proper movement and reduces risk of back and hip injuries.

• Work on lower body strength — squats, lunges, and single-leg exercises help protect knees and ankles.

• Maintain flexibility with dynamic stretching before activity and static stretching afterward.

2. Prioritize Proper Warm-Ups and Cool-Downs

Young athletes often want to jump right into drills, but a rushed warm-up can set the stage for injury. A good routine should include:

• Dynamic warm-up movements like high knees, butt kicks, or skipping to activate muscles.

• Sport-specific drills to get the body moving the way it will in practice or competition.

• Cool-down stretching to restore mobility and decrease post-practice soreness.

3. Don’t Ignore Rest and Recovery

Excitement at the start of a season can lead to overtraining. Growing bodies need recovery time to avoid stress injuries. Remind your athlete to:

• Listen to their body and speak up about aches or pains.

• Get enough sleep—teens need 8–10 hours for proper recovery.

• Fuel with proper nutrition & hydration including protein, whole grains, & fruits.

4. Address Small Issues Before They Become Injuries

Minor pain, muscle tightness, or decreased flexibility can worsen quickly during a demanding sports schedule. You should consult a Physical Therapist right away to help:

• Identify movement imbalances.

• Improve mechanics for running, jumping, and cutting.

• Provide targeted exercises to strengthen vulnerable areas.

Getting ahead of these small issues can keep athletes on the field and injury free.

5. Mental Readiness Matters

The transition back to school can be stressful. Balancing academics, sports, and social life is a lot for young athletes. Encourage them to:

• Set realistic goals for the season.

• Communicate with coaches if they feel overwhelmed.

• Use stress management tools like stretching or even simple breathing techniques.

A clear, confident mindset is just as important as physical preparation.

Summer is a time to unwind, travel, and make the most of long, sunny days — but these activities can sometimes lead to unexpected aches, pains, or injuries. Whether you’re heading to the beach, exploring a new city, or packing up for a road trip, it’s important to keep your physical well-being in mind. Here are our top physical therapist–approved tips for staying safe, active, and injury-free this summer.

1. Pack and Lift the Right Way

Luggage, coolers, beach chairs — summer brings a lot of lifting. Protect your back by using proper form: bend at the knees, not your waist, and keep items close to your body. Choose luggage with wheels when possible and avoid overloading one shoulder with heavy bags.

2. Take Care While Sightseeing

Long days walking through cities, museums, or parks can be surprisingly hard on your body. Wear cushioned, supportive footwear (not flip-flops!) and take short breaks throughout the day. Stretch your calves, hamstrings, and hips when you stop to sit, and try to elevate your feet at the end of the day to reduce swelling and soreness.

3. Stay Balanced on Sand and Uneven Surfaces

The beach is great for relaxation — but sand can challenge your balance and strain muscles in the feet, ankles, and legs. Walk slowly, especially on uneven dunes, and wear supportive sandals or water shoes if you’re navigating longer distances or carrying gear.

4. Watch Your Posture While Lounging

Hotel beds, hammocks, and beach chairs may not give your back the support it needs. Use a rolled towel or small pillow behind your lower back, and change positions often to avoid stiffness and muscle fatigue. Staying in one posture for too long can irritate your spine and joints.

5. Don’t Ignore Aches and Pains

Minor soreness might seem normal after travel or outdoor activities, but persistent discomfort could be a sign of strain or overuse. Addressing pain early can prevent it from turning into a bigger issue. If you come home with new aches or limitations, don’t hesitate to seek professional help. Sometimes a few trips to your physical therapist is all you recover quickly and safely.

You deserve a summer filled with fun and relaxation — not injury. With a few smart strategies and some body awareness, you can protect yourself while still making the most of every beach day and road trip. And if pain does pop up, we are just a phone call away.

Summer is a great time to get moving—longer days, more sunshine, and fresh motivation to stay active. But with rising temperatures comes added risk. Heat exhaustion, dehydration, and fatigue can sneak up quickly if you’re not prepared. Whether you’re walking, gardening, golfing, or working toward recovery, it’s important to know how to keep your body safe while staying active in the heat.

1. Time It Right
Avoid peak heat hours (usually 11 a.m. – 3 p.m.) and aim for early morning or late evening activity when the sun is lower and temperatures are cooler. If you do have to be active during mid-day, seek shaded areas and take frequent breaks.

2. Hydrate Before, During, and After
Don’t wait until you’re thirsty! Start hydrating well before activity and continue sipping throughout. Water is key, but if you’re sweating heavily or active for more than an hour, a drink with electrolytes can help replenish lost minerals and prevent cramping.

3. Dress Smart
Choose lightweight, breathable clothing in light colors. Moisture-wicking fabrics can help you stay cool and dry. Don’t forget sunscreen and a hat to protect from sun exposure—even on cloudy days.

4. Listen to Your Body
Pay attention to signs of overheating like dizziness, nausea, excessive sweating, or a rapid heartbeat. If you notice any of these symptoms, stop activity immediately, find a cool spot, and hydrate. Heat-related illnesses can escalate quickly.

5. Adjust Your Expectations
You may need to scale back intensity during hotter days—and that’s okay. Your body is working harder to regulate temperature, so it’s smart (not lazy!) to slow your pace, take breaks, or modify your workout to stay safe.