Simple Strategies to Prevent Falls

"I'm scared of a fall". If there is one statement that our therapy team hears most frequently from our patients and their loved ones, it is this one. Falls and a fear of falls are a common and legitimate concern. According to the Centers for Disease Control and Prevention (CDC), one in four older adults falls each year. These falls can result in injuries ranging from minor bruises to serious fractures, affecting quality of life and independence. It's scary, but it's not hopeless. There is much you can do to protect yourself or your loved one from a fall.

Start at Home

Creating a safe environment at home is the first line of defense against falls. We have attached a very useful checklist which you can use (you can also download it here). Here are some of the highlights:

Organize Your Space

Clutter can increase the likelihood of falls. Regularly clear frequently used areas such as hallways and living spaces. For example, removing items like shoes, magazines, and electrical cords can create safer pathways. Keep objects that are used most often where they are easy to reach and out of high or low cabinets.

Improve Lighting

Good lighting is vital for preventing falls. As eyesight declines with age, ensuring that all rooms are well-lit becomes even more important. Use bright light bulbs and consider adding lamps in darker corners. Also, night lights in hallways and bathrooms can help you navigate safely at night.

Install Grab Bars

You want these there before you need them. Place sturdy bars near the toilet and in the shower to help with standing, sitting, and transfers.

Use Non-Slip Mats

Floors can often be dangerous, especially if wet. Using non-slip mats in areas like bathrooms and kitchens can prevent slips. Studies show that using non-slip mats can lower fall incidents by over 50%.

Organize Furniture Wisely

The arrangement of furniture plays a key role in fall prevention. Ensure there’s enough space to walk freely and avoid placing items in pathways. For example, leaving at least 36 inches between furniture pieces can help prevent accidents. Thoughtful placement can facilitate easier navigation in the home.

Physical Activity Matters

Your doctor, your therapist, and your family will all tell you that physical activity matters to help preserve health and prevent falls and that's true. It does. It is not always as easy as it seems to start a new program or keep your loved one moving, especially if there is a progressive disease, signs of dementia, or pain that keeps your loved one in the recliner instead of at the gym. We understand that so these are tips for those of us who don't (or won't) exercise.

Make It Fun

There are lots of ways to encourage movement that helps with balance and endurance, even without exercise. Turn on some of your favorite music and dance, garden, paint, or take your grandchild to the park. All activity helps, but what matters most is that you regularly engage in physical activity and movement.

Find A Group

Many communities and centers offer classes geared for older adults to meet, have fun, and also exercise. Search for one in your area or with your interests.

Regular Health Check-ups

Frequent check-ups with healthcare providers are essential for managing health risks. Discuss any medications that may cause dizziness or affect balance.

Vision and Hearing Tests

Keeping vision and hearing in check is equally important. Regular assessments can address issues that might increase fall risks. For instance, wearing the right glasses can reduce misjudgments in distance and prevent tripping.

Ask for Help

A LifeCare physical therapist can work with you to create a custom mobility program that is safe for you to perform with your specific medical diagnosis(es) or conditions. An occupational therapist can also help with your home environment and make recommendations for any modifications to help prevent falls.

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