Fall Risk Awareness & Prevention

How often have you heard of a friend, neighbor or loved one suffering serious injuries from a simple fall? It is scary to think about but it happens to one out of four seniors every year. What would be a simple bruise at age 30 can become catastrophic at age 80. After a fall, some seniors can have a hard time bouncing back; they may continue to have trouble moving around, their muscles become tired, bones become stiff, and they, along with their loved ones, are scared they will fall again. This is a very real fear among the elderly; in fact, falling once doubles your chance of falling again.

This is a major issue facing all seniors and why September has been deemed as Fall Risk Awareness Month. According to Mayo Clinic studies, falls are the leading cause of serious injury for adults aged 65 and over so it is imperative to do what you can to lower your risk. Exercising, managing your medications, having your vision checked and making your home safer are all important steps that can help keep you on your feet instead of ending up on the floor.

Below are some important steps you can take on your own to reduce your chances of falling:

Start by talking to your health care provider.

They can assess your risk and discuss fall prevention strategies; your health care provider may want to talk about the following.

Your medications. Make a list of your prescription and nonprescription medications and supplements or bring them with you to the appointment. Your health care provider can review your medications for side effects and interactions that may increase your risk of falling.

Any previous falls. Write down the details, including when, where and how you fell. Be prepared to discuss instances when you almost fell but were caught by someone or managed to grab hold of something just in time. Details such as these may help your health care provider identify specific fall prevention strategies.

Your health conditions. Certain eye and ear disorders may increase your risk of falls. Be prepared to discuss your health conditions and how comfortable you are when you walk — for example, do you feel any dizziness, joint pain, shortness of breath, or numbness in your feet and legs when you walk? Your health care provider may evaluate your muscle strength, balance and walking style (gait) as well.

Keep moving

Physical activity can go a long way toward fall prevention. With your health care provider’s OK, consider activities such as walking, chair yoga, water workouts or tai chi — a gentle exercise that involves slow and graceful dance-like movements. These activities reduce the risk of falls by improving strength, balance, coordination and flexibility. The Richland County Commission on Aging has a number of videos you can follow along with on its website; http://www.seniors.richland.org

If you avoid physical activity because you’re afraid it will make a fall more likely, tell your health care provider. Your provider may recommend carefully monitored exercise programs or refer you to a physical therapist. The physical therapist can create a custom exercise program aimed at improving your balance, flexibility and muscle strength.

Wear sensible shoes

Consider changing your footwear as part of your fall prevention plan. High heels, floppy slippers, stocking feet and shoes with slick soles can make you slip, stumble and fall. Sensible shoes may also reduce joint pain.

Remove home hazards

Take a look around your home for potential fall hazards.

Be sure all walkways are clear, and electrical cords are not in the way. Be especially careful that oxygen tubes & cords are not in the walkway, but easily workable for the person using them.

Move coffee tables, magazine racks and plant stands from high-traffic areas.

Secure loose rugs with double-faced tape, tacks or a slip-resistant backing — or remove loose rugs from your home.

Repair loose, wooden floorboards and carpeting right away.

Store clothing, dishes, food and other necessities within easy reach.

When weather is cold & icy be sure to have someone clear your walks & use salt for ice

Use nonslip mats in your bathtub or shower. Use a bath seat, which allows you to sit while showering.

Light up your living space

Place night lights in your bedroom, bathroom and hallways.

Place a lamp within reach of your bed in case you need to get up in the middle of the night.

Turn on the lights before going up or down stairs.

Store flashlights in easy-to-find places in case of power outages.

Use assistive devices

Your health care provider might recommend using a cane or walker to keep you steady.

Other assistive devices can help, too. For example:

Handrails for both sides of stairways

Nonslip treads for bare-wood steps

A raised toilet seat or one with armrests

Grab bars for the shower or tub

A sturdy plastic seat for the shower or tub — plus a hand-held shower nozzle for bathing while sitting down

If necessary, ask your health care provider for a referral to an occupational therapist. An occupational therapist can help you brainstorm other fall prevention strategies. Some solutions are easily installed and relatively inexpensive. Others may require professional help or a larger investment but help may be available through a Home Modification Grant from Action for Eastern Montana; applications for the Home Modification Grant are available on the RCCOA website. Remember, an investment in fall prevention is an investment in your independence.