More than one out of three people 65 years old or older fall each year, and these falls are recurrent in half of these cases [1]. Check out the acrostic below to learn about several ways to reduce fall risks at home. When considering the high cost of an injury from a fall, particularly in the elderly, an ounce of prevention is worth a pound of cure. 

Fortify

Strengthen those muscles! Many falls occur after a period of deconditioning or lack of activity. The stronger your muscles are, the more you will be in control of your movements and able to prevent a fall, or be able to recover if you are about to lose your balance

Anticipate

One of the most common causes of falls is losing consciousness. Orthostatic hypotension occurs when blood flow to the brain decreases after standing quickly. If this is something you experience, it is critical to take a moment after standing to wait and make sure you aren’t experiencing an episode of lightheadedness. If you are, sit back down and wait for it to pass before standing again. If reclining, come to a sitting position for 10-20 seconds before standing up. 

Lights

Another common cause of falls is a poorly lit environment. This is especially common at night when people try to go to the restroom without turning on adequate lighting. Make sure to turn on lights and lamps as needed to safely get where you need to be.

Lower your speed

Rushing around frequently leads to stumbling and falling. When people are in a hurry, they are less attentive to their environment and more likely to trip and fall. Give yourself plenty of time so you can avoid last minute dashes out the door.

Stumbling blocks 

Two of the most common obstacles that cause falls are pets and rugs. Consider things in your own environment and take time to decide on what can be moved, adjusted, changed or avoided to make you safer when walking.

If any of these fixes seem time consuming or hard to implement, remember that 10% of falls result in significant injuries such as femur fractures or head injuries[1].

If you or a loved one experience near falls or frequent falls, schedule an evaluation today! We can discuss the reasons you may be experiencing instability, work to improve muscle strength, and brainstorm on how to make your environment safer. 

Courtney O’Neal, PT, DPT. Courtney graduated from Clemson University in 2010, and went on to get her Doctorate in Physical Therapy from Augusta University in 2013. She has treated children and adults since 2013, and enjoys working with patients on improving health and wellness, helping them meet their goals, and returning to their highest level of function.

References

[1] Mary E. Tinetti. The New England Jounal of Medicine. Preventing Falls in Elderly Persons. Jan 2, 2003.