Prevent Falls with These Simple Steps
Fall prevention should be on the top of our minds as we age. A fall can be heart breaking, causing broken hips, head injuries, time away from family and the activities you love, and in extreme cases, death. According to the CDC, 3 million seniors are treated in the emergency room for fall related injuries every year.
Fear of falling can increase the chances of falling because individuals may alter the way they walk by decreasing their step length, shuffling, and decreasing the width of their stance. Individuals may stop doing may of the things they love and avoid activity, ultimately causing more weakness in the lower extremities.
We have to first address that falls often have multiple reasons, including:
Restricted range of motion preventing full mobility
Weak lower extremities
Gait abnormalities and balance issues
Certain medications
Indoor and outdoor hazards
Reduced hearing and vision
Neurological conditions
Here are a few steps you can take to prevent falls.
Make the home a safer environment by removing trip hazards like rugs, clutter, and sadly even small pets that keep under feet. Add hand rails to both sides of the stairs and grab bars for the shower. Light up your space by adding brighter lights or, if you add lamps, be sure to keep the cords tidy and out of the way!
If you have an assistive device, like a walker or cane, use it in the home and keep it close by. Don’t rely on furniture and walls to keep you upright.
Work on your strength with simple exercises like leg lifts to the front, side, and back, ankle pumps, mini-squats. CLICK HERE for a printable exercise routine. Always consult your physician before beginning any exercise regimen.
Work on your balance by holding on to a steady surface, keep your feet close together, and look up, down, and side to side. Try to stand with feet close and close your eyes for a moment. Shift your weight from side to side, front to back. Lift your toes when standing.
We have also made a fall prevention video that you can watch on Youtube, HERE.
For more specialized care that is made just for you, call us for an appointment or for a FREE balance screening.
References:
https://www.cdc.gov/homeandrecreationalsafety/falls/adultfalls.html
https://eds.a.ebscohost.com/eds/detail/detail?vid=0&sid=da52cba8-2c05-4b7c-bfe9-1ae38dffa5df%40sessionmgr4006&bdata=JnNpdGU9ZWRzLWxpdmU%3d#AN=T708541&db=rrc