Tips for Fall Prevention

Some risk factors can be eliminated as fall hazards by being more aware and making minor modifications in our living environments. The tendency to rush or environmental factors such as clutter are typical examples of risks that can be managed.

Health

• • Stay fit, especially leg and hip strength.

• • Vision is an integral part of the balance system. Have your vision checked if there is a change in your balance or ease of movement.

• Remember the safety triad:
  • • Practice Awareness
      • Be conscious of your surroundings and behavior (such as rushing).
  • • Widen Your Stance
      • Stand and walk with your feet further apart (about hip width).
  • Slow Down
    • Give your brain more time to process information.

Home

• • Clear obstacles and clutter that interferes with movement. Try to maintain unobstructed movement pathways.

• • Rugs: eliminate or try a different rug if you keep tripping, slipping, or hanging up

• • Wires: keep them out of the way

• • Clean spills as soon as possible

• • Thresholds: try to find a way to smooth transitions between rooms and surfaces, especially if there is an abrupt increase or decrease in floor level. It is the little changes that tend to trip us up. A one inch difference in floor height in transitioning from one room to another is just enough to trip a person, especially if there is a tendency to drag the feet.

• • Try to use chairs and couches that are easy to get out of. Use lifts such as bolsters or pillows to facilitate getting up.

• • Use railings or grab bars for steps or other hard to navigate areas.

• • Keep a chair or other objects that could be used to facilitate getting up in areas where getting up off the ground might a problem, especially outside.

• • Maintain balance safe pathways outside

• • Use a kneeling bench when working in gardens

• Storage: keep frequently used items within easy access.

Bathroom

• • Don’t use towel racks as hand holds in the bathroom. Have grab bars installed. Most home improvement centers have installation services.

• Get a raised toilet seat from the drugstore if sitting and standing are difficult.

Communication

• • If you were to fall would you be able to communicate?
    • Cell phone, life alert

• If you live alone do you have someone who checks in with you regularly?

Behaviors

• • Slow down rather than rushing to answer the telephone or doorbell.

• • Are you willing to ask for help with balance intense chores such as retrieving objects from difficult to reach areas? Can those objects be relocated?

• • Shoes – flip flops and slippers require a shuffling gait in order to keep them on the feet.

• Use canes, walking sticks and walkers to increase stability on unstable or compliant surfaces such as grass.

Hygiene

• • Foot Care
    • Keep nails trimmed to lower the risk of tripping

• • Braces and wraps offer support but also alter movement patterns – slow down

• Medications – be aware of any side effects which might reduce concentration or influence muscle control