Fall Prevention

Preventing Falls and Broken Bones

Why Does Fall Prevention Matter?

No matter your age, it’s never too early or too late to take steps to protect yourself from broken bones. Each year, about a third of all individuals over the age of 65 will experience a fall, and many of these falls result in broken bones—often affecting the hip or wrist. Broken bones can be painful, challenging to heal, and impact your daily activities and independence. See more below.

For Seniors: 2 Ways to get up after a fall

For Seniors: 4 Ways to get up after a fall

4 min video on 4 ways of falling safely

8 min video on falling safely

Click on image to download Fall Prevention self-checklist

Click on image to download Falls Efficacy Scale

Factors Leading to Falls:

Several factors can contribute to falls:

Poor Balance: Maintaining good balance is essential.
Weak Muscles: Strengthening muscles helps prevent falls.
Foot Pain: Address any foot discomfort promptly.
Vision Problems: Regular eye check-ups are crucial.
Certain Diseases: Conditions like osteoporosis increase the risk.
Alcohol Use: Moderation is key.
Certain Medications: Be aware of side effects.
Hazards in the Home: Keep pathways clear and secure.

What Can You Do to Prevent Falls?

Stay Active: Regular exercise, including weight-bearing and muscle-strengthening activities, helps maintain muscle tone, flexibility, and bone health. Accomplish this with Weight-Bearing Exercises: Climbing stairs, jogging, hiking, and dancing help build bone strength and Muscle-Strengthening Exercises: Resistance training tones muscles.
Exercising your feet by rotating ankles & toes, bending and stretching the feet to keep them flexible, mobile and agile. This will translate into stability from the feet up.
Annual Eye Examinations: Good vision is crucial for balance.
Know Your Medications: Keep an updated list of your medications and share it with your healthcare provider.
Stay Sharp: Mental agility contributes to physical coordination.
Home Safety: Fall-proof your home by removing obstacles, securing rugs, and ensuring proper lighting.
Keep High-Traffic Areas Clear: Most falls occur at home, so declutter your living space.
Talk to Your Doctor: Regular check-ins with your healthcare provider are essential.

Physical Changes and Reflexes:

Remember, fall prevention isn’t just about avoiding accidents; it’s about safeguarding your independence and quality of life. So, let’s step mindfully & strengthen our bones.

For more information, explore resources from the 1 Bone Health & Osteoporosis Foundation and the 2 OrthoInfo. Stay safe and keep those bones strong!

HOME SAFETY IDEAS

Simple changes can be made in and around your home to help prevent falls and eliminate tripping hazards. Here are 10 suggestions.

1. Remove scatter rugs

Remove throw rugs throughout the home that are easy to trip over. If you must have a rug in the bathroom, make sure it has a no-slip bottom.

2. Declutter

When you’ve lived in a place for a number of years you can collect a lot of clutter, and that can become a fall risk. Remove items, such as stacks of books or boxes on the floor, that you may trip over or that can cause harm if you fall.

3. Keep pathways clear

Clear pathways of trip hazards — such as clutter, power cords or extra furniture — so that it’s easier to move around. This includes hallways as well as the route around your bed to the door. Get electrical cords with flat plugs or place rubber strips over cords.

4. Fix uneven surfaces

As people age, vision changes may mean their depth perception isn’t as good as before, and they may not see the details of walking surfaces. Fix uneven walkways and steps inside and outside the home to help prevent falls. Consider adding a contrast color to floors, such as a colorful carpet on a hardwood floor instead of beige, so any surface changes are clear. Outside steps could have a non-slip strip placed at the edges so they are easier to see.

5. Shine a light

Good lighting is important to illuminate pathways and surfaces inside and outside the home. Open curtains or blinds to let in natural light. Add extra lighting, such as night-lights in hallways and toe-kick lights or light strips on steps, where needed. Consider motion-sensor lighting inside or outside for ease of use.

6. Secure the bathroom

Consider installing a higher toilet or a seat extender/riser, which help when there is arthritis or hip/ knee problems. Other fall-prevention changes include using nonslip rugs, adding a shower chair and installing grab bars near the shower, tub and toilet.

7. Step up

Add a railing along stairs — or on both sides of steps — to help navigate inside or outside your home. Attach blue packing or painter’s tape to the edge of steps so they stand out. Consider building a ramp — instead of steps — that leads to the front or back door.

8. Take stock of furniture

Decrease the amount of furniture throughout your home so there are fewer obstacles. If you can afford it, replace sharp-edged furniture with pieces that have soft, rounded edges to reduce the risk of injury should you fall.

9. Check your vision

Since poor eyesight can lead to falls, older adults should get an eye exam once a year. You may need glasses, have an age-related condition like cataracts or need to update your eyeglass prescription.

10. Strengthen muscles

Age-related muscle weakness and deteriorating balance also can contribute to falls. Take brisk walks for 30 minutes three times a week to strengthen your leg muscles. Before walking, do some light stretches, such as easy bends and knee flexes while holding onto a chair. Exercises like tai chi and gentle yoga can help improve your balance.

Here is an article you may find useful: AARP Home Fit Guide - Smart ways to make a home comfortable, safe and a great fit for older adults — and people of all ages.

The Art of Falling Safely: https://www.aarp.org/health/conditions-treatments/info-2017/how-to-fall-safely.html