By: Jessica Plante, PT, DPT
To see the number of falls in the senior population decrease, especially in the United States, we need to improve our education on fall prevention strategies. The CDC has a Stay Independent brochure that is a simple yet excellent resource for aging individuals. Improving our outreach and education on this topic would directly reduce healthcare costs associated with falls, reduce disabilities secondary to falls, and allow aging individuals to maintain their independence.
Here are 10 fall prevention recommendations from a geriatric physical therapist:
1. Stay Active: Engage in regular physical activity to improve strength, balance, and flexibility. This can include exercises like walking, swimming, tai chi, or specific exercises recommended by a physical therapist.
2. Improve Home Safety: Make modifications to your home environment to reduce fall hazards. Remove clutter, secure rugs and carpets, install grab bars in the bathroom, improve lighting, and ensure clear pathways.
3. Regular Vision and Hearing Check-ups: Maintain good vision and hearing by scheduling regular check-ups with eye and ear specialists. Corrective measures such as glasses or hearing aids can help improve sensory awareness and reduce fall risk.
4. Review Medications: Consult with a healthcare professional to review medications for potential side effects that may increase fall risk. Some medications can cause dizziness or drowsiness, so it’s essential to be aware of their impact.
5. Use Assistive Devices: Utilize appropriate assistive devices to support mobility, such as canes, walkers, or grab bars. Ensure that these devices are properly fitted and regularly maintained.
6. Wear Proper Footwear: Choose footwear that provides good support, stability, and traction. Avoid wearing shoes with high heels, slippery soles, or loose-fitting footwear that can increase the risk of tripping or losing balance.
7. Maintain a Healthy Diet: Proper nutrition and hydration are essential for maintaining overall health and strength. Ensure a balanced diet rich in nutrients and drink enough water throughout the day.
8. Manage Chronic Conditions: Take proactive steps to manage chronic conditions like diabetes, arthritis, or neurological disorders. Regularly follow up with healthcare providers and adhere to recommended treatments or therapies.
9. Fall Awareness and Education: Educate yourself and your loved ones about fall risks and prevention strategies. Stay informed about the latest research and resources available to promote fall prevention.
10. Regular Health Check-ups: Schedule routine check-ups with your healthcare provider to monitor your overall health and address any concerns or changes that may increase fall risk. Remember, it’s always recommended to consult with a healthcare professional, such as a physical therapist or doctor, for personalized recommendations and guidance based on your specific needs and circumstances.
Sources:
Appeadu MK, Bordoni B. Falls and Fall Prevention in Older Adults. [Updated 2023 Jun 4]. In: StatPearls [Internet]. Treasure Island (FL): StatPearls Publishing; 2024 Jan-. Available from: https://www.ncbi.nlm.nih.gov/books/NBK560761/
Centers for Disease Control and Prevention. (2023, September 11). Patient & caregiver resources. Centers for Disease Control and Prevention. https://www.cdc.gov/steadi/patient.html Mayo Foundation for Medical Education and Research. (2022, February 3). Fall prevention: Simple tips to prevent falls. Mayo Clinic. https://www.mayoclinic.org/healthy-lifestyle/healthy-aging/in-depth/fall-prevention/art-20047358