Fall Prevention: Simple Tips to Prevent Falls

Falls can lead to severe injuries and fractures. Most falls occur at home. One fall could cause a significant setback in your routine and quality of life. Taking precautions and being aware could prepare you for better outcomes and limit your chances of falling. To prevent fall prevention, here are six simple tips to prevent falls.

Fall prevention is an important topic to consider as you get older. Physical changes and health conditions — and sometimes the medications used to treat those conditions — make falls more likely as you age. Falls are a leading cause of injury among older adults. Still, fear of falling doesn’t need to rule your life. Instead, consider six simple fall prevention strategies.

Make an appointment with your healthcare provider. Start by making an appointment with your healthcare provider. To assess your risk and discuss fall prevention strategies, your healthcare provider may want to talk about the following:

• Your medications. Make a list of your prescription and nonprescription drugs and supplements, or bring them to the appointment. Your healthcare provider can review your medications for side effects and interactions that may increase your fall risk. To help with fall prevention, your healthcare provider may consider weaning you off medications that make you tired or affect your thinking, such as sedatives, antihistamines, and some types of antidepressants.
• 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 healthcare 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, 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.
• If you avoid physical activity because you fear it will make a fall more likely, tell your healthcare 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 to improve your balance, flexibility, and muscle strength.

Wear sensible shoes

• Consider changing your footwear as part of your fall prevention plan. High heels, floppy slippers, and shoes with slick soles can cause slips, stumbles, and falls, as can walking in your stocking feet. Instead, wear properly fitting, sturdy, flat shoes with nonskid soles. Sensible shoes may also reduce joint pain.

Remove home hazards

• Take a look around your home for potential fall hazards. To make your home safer:
• Remove boxes, newspapers, electrical cords and phone cords from walkways.
• 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.
• Immediately clean spilled liquids, grease or food.
• Use nonslip mats in your bathtub or shower. Use a bath seat, which allows you to sit while showering.

Light up your living space

• Keep your home brightly lit to avoid tripping on objects that are hard to see. Also:
• 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.
• Make clear paths to light switches that are far from room entrances. Consider trading traditional switches for glow-in-the-dark or illuminated switches.
• 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 healthcare 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

Keep moving and improving. It is important to take charge of YOUR HEALTH. We are here to help. Contact us today.