One Small Slip, One Big Setback – Preventing Falls Before They Happen
Falls happen fast, and they can change everything in an instant. A single fall can lead to broken bones, hospital stays, or even a loss of independence. Although this may sound daunting, the good news is that most falls are preventable. Whether you are navigating your own fall risks or supporting a loved one, these tips can help you stay safe, confident, and independent.
Why is Fall Prevention Important?
Injuries from falls may not just be bumps and bruises. Additionally, they can result in head injuries, bone fractures, and long-term mobility challenges. Aside from injury risks, there could be a large cost if someone needs a trip to the emergency room after a fall, or if they need to be admitted to a long-term care facility. After a fall, people often become increasingly afraid of falling, which leads to less activity, and less activity increases fall risk. This is a tough cycle, but one that can be broken.
Understanding the Risk
There are many factors that can lead to a high fall risk. Some of these factors can be improved, such as muscle weakness, poor balance, and living in a home with poor lighting or tripping hazards.
Other factors are more difficult to improve on your own. However, they could be refined with the help of medical professionals, such as having low vision or hearing. Vision and hearing are important because they are two of the factors that help you to balance adequately.
Lastly, some medications can cause dizziness or drowsiness, which can increase fall risk. Although medications must be taken, you can speak with your doctor about these side effects and see if there is an alternative medication that you can take.
Fall Prevention Tips
As a physical therapist, I often speak with patients about fall prevention strategies. Here are some tips that I share with my patients:
1. Keep Moving
Movement is medicine. Regular exercise, like walking and strength training, can improve your stability. Aim for 30 minutes of activity each day. It will make a difference. If you feel that you need specific balance exercises, consider working with a physical therapist to find safe and effective movements that meet your needs.
2. Make Your Home Safer
Your home should be safe and comfortable, not trip you up. Remove throw rugs and clutter from walkways. These objects are tripping hazards. They can be dangerous in poor lighting or if you are not paying attention to where you are stepping.
Add night lights to bedrooms, hallways, and bathrooms so you can see your surroundings if you get up in the middle of the night. Install grab bars in the shower and next to the toilet if you feel that you have a challenging time standing, sitting, or have poor standing balance. Metal grab bars installed to the wall would be best, as suction cup grab bars are easily pulled off from walls, and can cause someone to lose their balance or fall. Lastly, keep frequently used items within easy reach to avoid stretching or reaching far distances.
3. Choose Safe Footwear
Avoid walking around in slippers and socks, as they do not have a good grip onto the floor. Wear supportive shoes with a firm sole, closed heel, and good grip on the floor.
4. Use Assistive Devices Correctly
If you use a cane or walker, make sure that it fits you properly and that you know how to use it safely. A physical therapist can help fit you to your device and teach you how to walk safely and confidently with it, especially on uneven surfaces and stairs.
Conclusion
Preventing falls is about protecting your independence, confidence, and freedom to live life on your terms. Whether you are recovering from an injury, or want to be proactive about your health, fall prevention is always worth the effort. If you have questions about balance, strength, or mobility, contact a physical therapist. They can assess your needs and help you to build a safer and stronger future.
