Do You Feel Unsteady? 7 Signs You Shouldn’t Ignore
Do You Feel Unsteady? 7 Signs You Shouldn’t Ignore
August 14, 2025
That “uh-oh” moment we’ve all had
If you’re over 60, you’ve probably had one of those moments:
You step off a curb and feel your ankle wobble. You get up from your chair, and for a second, you’re not quite sure where your balance went. Or maybe you catch yourself holding onto the kitchen counter when you didn’t need to before.
Here’s the thing: those moments are your body sending you a message. And too often, people ignore the early warning signs of balance trouble — until a fall happens.
As a physical therapist here in Grand Rapids, I see it all the time. Someone calls me after a tumble on the icy sidewalk outside Kingma’s Market or after tripping over the dog’s toy in the living room. They’ll say, “I had no idea this could happen to me.” But looking back, there were always signs.
Today, I want to share the seven most common signs of fall risk — and what you can do right now to stay steady, confident, and safe. ________________________________________
The numbers you need to know
Before we dive into the signs, here are some quick (and sobering) facts:
● 1 in 4 adults over 65 falls each year, according to the CDC.
● Falls are the #1 cause of injury-related ER visits in older adults.
● In Michigan alone, more than 34,000 older adults are hospitalized for falls every year (Michigan.gov).
● The good news? Research shows most falls are preventable with the right mix of balance training, strength work, and home safety strategies (APTA Journal).
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7 Signs You Shouldn’t Ignore
Here’s what I want you to watch for — and if you recognize yourself in any of these, it’s time to take action. ________________________________________ 1. You’re stumbling or tripping more often
Maybe it’s the throw rug in the hallway. Maybe it’s your dog weaving between your feet. Or maybe you just feel “off” when you walk.
If you’re catching your toe on the carpet, stumbling when you walk, or needing to reach for furniture more often, your balance system is telling you something.
What to do:
● Schedule a fall risk assessment with a PT.
● Start a balance program like the Otago Exercise Program — it’s been shown to reduce falls by 35–40%.
● Check your footwear. Those worn-out slippers aren’t helping.
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2. You avoid stairs, curbs, or uneven surfaces
Do you go out of your way to avoid stairs? Do you dread stepping onto your lawn because the ground is uneven?
Avoidance is a clear sign of fear of falling — and unfortunately, fear itself increases your risk because it makes you less active. Less activity means weaker muscles, slower reaction times, and more instability (CDC).
What to do:
● Start practicing stairs with support (a railing or a spotter).
● Incorporate leg-strengthening exercises like sit-to-stands and step-ups.
● Ask your PT for a confidence-building plan.
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3. You feel wobbly when you stand up
If you stand up too quickly and feel lightheaded or unsteady, you might have orthostatic hypotension — a sudden drop in blood pressure — or muscle weakness that makes your balance less stable.
This is one of the leading causes of falls, especially when combined with medications that affect blood pressure (Johns Hopkins Medicine).
What to do:
● Stand up slowly, giving your body time to adjust.
● Stay hydrated — dehydration worsens dizziness.
● Talk to your doctor about your medications.
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4. You’re afraid of falling
Fear is powerful — and unfortunately, it can create a vicious cycle. You feel unsteady, so you avoid activity. But avoiding activity weakens your muscles and slows your reaction times, making you more likely to fall.
The National Council on Aging reports thatfear of falling leads to reduced activity levels in nearly 50% of adults who’ve had a near miss.
What to do:
● Start small with daily balance exercises in a safe space.
● Build confidence with a PT-led program in your own home.
● Celebrate progress — even standing for 10 seconds without holding on is a win.
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5. You’re slowing down — without meaning to
If you’ve noticed your walking speed has slowed, that’s another red flag. Research shows that a slower gait speed — under 0.8 meters per second — is linked to higher fall risk and even reduced life expectancy (Journals of Gerontology).
What to do:
● Ask your PT to test your walking speed with a “4-meter walk test.”
● Add marching in place or heel-to-toe walking to your daily routine.
● Build up your endurance with short, frequent walks.
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6. You’ve had a recent fall — or a “near miss”
If you’ve fallen once or almost fallen, your chances of falling again double (CDC).
One of my clients, we’ll call her Carol, brushed off her first fall as “just a fluke.” A few months later, she tripped in her driveway and broke her wrist. The truth is, that first incident is your sign to get help — and the sooner you start, the better your outcomes will be.
What to do:
● Call your PT for a fall risk assessment.
● Review your home for hazards like clutter, rugs, or poor lighting.
● Start strength and balance training as soon as possible.
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7. You’re feeling changes in your vision or hearing
Your eyes and ears play a huge role in balance. Reduced depth perception, blurry vision, or difficulty hearing can all throw off your stability.
Even mild hearing loss triples the risk of falling, according to Johns Hopkins.
What to do:
● Get regular vision and hearing exams.
● Make sure your glasses prescription is up to date.
● Use nightlights to improve visibility in the dark.
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Take the First Step — Before the Fall
If you’ve felt even a little “off” lately — maybe a stumble, a near miss, or just a hint of hesitation when you move — now is the perfect time to take action.
Start small:
● Try a 5-minute balance routine this week.
● Add brighter lighting in your hallway.
● Call your doctor to review medications that may affect balance.
And if you’re ready for real peace of mind, schedule your in-home fall risk assessment today. Call us at (616) 644-9155 or visit www.vitalityptgr.com. Let’s make sure you feel steady, safe, and confident at home and everywhere you go.
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