Tips for Preventing Falls

Fall Prevention Tips:

1 Clear and stabilize the pathway from the car to the front door. If there are steps to enter, a rail or grab bar will improve safety. Rugs at the door should not be loose or mobile.

2 Look at the main areas of living: bedroom, bathroom, kitchen, and “TV room”. There should be a clear path to get to and from all of those areas. No loose blankets or cords, no magazines or clothes lying around the floor of the chair they will sit in.

3 Make sure the chairs being used are safe and supportive, not too low. Armrests are helpful for sitting balance support and improved ability to get up safely. You could use a non slip firm chair cushion to raise the seat of a chair that is too low.

4 Keep frequently used kitchen and bathroom tools in easy reach (limit reaching and bending).

5 There are many different types of equipment available to purchase and use in your bathroom to improve safety. Grab bars, toilet risers, bath seats, etc. A fifty dollar purchase could help prevent a very time consuming and expensive fall recovery! An Occupational Therapist is a specialist in bathroom safety and set up. Every person and bathroom is unique, so I highly recommend pursing an individualized assessment if you are struggling in any way with bathroom activities.

6 Move about in the home simulating all of the tasks you would need to do throughout the day, and look for anything that might hinder safety: getting in and out of bed, getting dressed, accessing medications, preparing food, getting the newspaper or mail, answering the telephone, reaching for laundry detergent, getting to and from the car.

7 Don’t forget about checking the fit and safety of: hearing aids, glasses, supportive shoes, clothes that are easy to get on and don’t drape at the feet, safety necklace, walking aids, and any other medical equipment. Check cane tips periodically for wear.

8 Turn on the lights when you use the stairs. Make sure the rails are secure, and 2 rails is better than one if possible. Go slowly. Keep in mind that ascending is typically more of a strength challenge, and descending will challenge your balance.

9 Prioritize sleep, and if at all possible sleep in a bed. If you sleep in a recliner your hips are not able to fully extend, and over time they may become tight. Tight hip flexors may cause you to lean forward when you walk, decreasing your posture and balance reactions.

10 Make sure to drink water and stay hydrated. We emphasize that thought a lot during the hot summer months, but I have had many patients become dehydrated and sick during the winter months, also.

11 Take your medications faithfully and correctly. Review and limit medications as able. The less medications that you take means fewer side effects or possible interactions. Likewise, Keep your health records organized to help with not over or under medicating your self or loved one. (Check out this post: 10 Tips to be an Organized Caregiver)

12 Pay attention to your diet. High or low blood sugar, and not enough protein, are common issues that can lead to someone becoming weak or unsteady.

13 Move throughout the day! People who sit in chairs all day are at higher risk of falling. Get up and move regularly. Walk often if you can, or at least exercise sitting in your chair: don’t be sedentary. Cardiovascular exercise, strengthening exercise, and flexibility or stretches will all contribute to a sturdier body frame. Join an exercise group, or get individualized help if you have other medical concerns.

14 Perform specific balance activities regularly. Many studies have demonstrated repeatedly that faithful balance exercise decreases your risk of falling. Balance exercises should challenge your ankles, hips, and stepping reactions (safely), and should be performed regularly. Studies show that it may take 3-6 months to see definite results, but it will make a difference, and reduce your risk!