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Maintain Mobility as You Age – Fall Prevention & Safety are Key

March 31, 2023

Falls put you at risk of serious injury. Hammond-Henry Hospital wants you to know how to prevent falls by following fall prevention guidelines, from reviewing your medications to hazard-proofing your home. As you get older, fall prevention is an important topic. Physical changes and health conditions (sometimes the medications used to treat those conditions) make falls more likely. Studies show that falls are a leading cause of injury among older adults. Fear of falling doesn't need to rule your life, if you implement the following six, simple, fall prevention strategies.

Make an Appointment with Your Healthcare Provider

To assess your risk and discuss fall prevention strategies, your healthcare provider will typically talk to you about the following:

  • Medications. Make a list of your prescription and nonprescription medications and supplements and bring the list (or the actual bottles) to the appointment. Your healthcare provider reviews your medications for side effects and interactions that may increase risk of falling. Your healthcare provider may even consider weaning you off medications that make you tired or affect your thinking, such as sedatives, antihistamines and some types of antidepressants.
  • 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. These details help your healthcare provider identify specific fall prevention strategies.
  • Health Conditions. Certain eye and ear disorders may increase risk of falls. Be prepared to discuss health conditions and how comfortable you are when you walk. For example, do you feel dizziness, joint pain, shortness of breath, or numbness in your feet and legs when you walk? Your healthcare provider may evaluate your muscle strength, balance and walking style (gait) as well.

Keep Moving

Physical activity goes a long way toward fall prevention. With your healthcare provider's OK, consider activities such as walking, water workouts or tai chi — a gentle exercise that involves slow and graceful dance-like movements. Activities reduce the risk of falls by improving strength, balance, coordination and flexibility. If you avoid physical activity because you're afraid of a fall, tell your healthcare provider who can recommend carefully monitored exercise programs or refer you to a physical therapist. A 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 and shoes with slick soles can make you slip, stumble and fall. So 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 entirely.
  • Repair loose, wooden floorboards and carpeting immediately.
  • 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 aren't near 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

If necessary, ask your healthcare 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. If you're concerned about the cost, remember that an investment in fall prevention is an investment in your independence.

Source: Mayo Clinic Staff, Feb. 03, 2022.

As you age, it’s critical for quality of life and independence to maintain mobility by implementing a fall prevention plan and following safety guidelines. Healthcare providers at Hammond-Henry Hospital and Clinics with locations in Geneseo, IL and the surrounding area are ready to help you with assessment and plan development. To find a healthcare provider – get to know them here.