What is a fall?
Did you know that 1 in 3 Australians over 65 fall each year? And that fracture, serious injury or even death can occur from falls?
According to the World Health Organisation, a ‘fall’ is an event that results in a person coming to rest inadvertently on the ground or floor or other lower level.
Unfortunately, in Australia, there are 273 daily hospitalisations from falls, and 50% of fallers, fall again within one year.
How can you prevent a fall?
The easiest (and best!) way to prevent a fall is to simply maintain physical activity in your life. At MoveImprove Performance, we divide physical activity into three components:
– Endurance (e.g. walking)
– Strength (e.g. squatting, step ups)
– Balance (e.g. single leg standing, tandem stance)
Our falls prevention physiotherapists recommend 30 minutes of daily physical activity at a moderate intensity to best help reduce your risk of falling. We encourage everyone to undergo a physical assessment with us before performing exercises from the three components above. This assessment allows us to prescribe exercises that are safe and personalised to your own physical capability.
How do you prevent falls if you can’t exercise?
If you are unable to exercise, your next best option is to fall-proof your home by removing hazards and allowing for home modifications if required.
Simple changes such as removing rugs and decluttering walkways can save you from tripping when walking through your home. Installing handrails and raising your toilet can also help you prevent a fall in the bathroom. Installing night lights can in your walkways to help your vision during night time bathroom visits.
Dressing appropriately to avoid a fall is also possible. Simply wearing slip-resistant shoes or socks can help prevent slipping on surfaces such as tiles or floorboards at home. Wearing shoes with a square heel are best as they provide you with stability. Of course, it goes without saying, do not wear loose clothing, thongs or slippers as they are major tripping hazards.
What else can I do to prevent a fall?
There are three extra steps you can take to reduce the risk of a fall:
- Use a walking aid – If you feel unsteady walking inside or outside your home, using a walking stick or walker can help you be steady when you’re on the move.
- See your optometrist – You cannot safely walk and balance if you cannot see properly. Checking your vision every 1-2 years helps address any vision disturbances that may increase your risk of falls.
- Review your medication list – Studies show your rate of falling can increase by 18% to 50% if you are taking four or more prescription medications a day. The combination of medications and their side effects can cause effects of muscle relaxation, dizziness, and drowsiness, all of which reduce your ability to keep yourself steady and save yourself if you were to fall. Speak to your doctor about your medication list and if it affects your balance.
How do you reduce your risk of injury if you were to fall?
The most important part of your body to protect during a fall is your hips. A hip protector can reduce the impact on your hips if you were to fall. Hip protectors are underwear that have foam pads on either side of your hips to protect the bone underneath from breaking in case of a fall. To purchase them simply search for a reliable source online or contact us for help.
Consuming Vitamin D and Calcium supplements can also have a protective effect on your bones if you were to fall. In some studies, taking Vitamin D (1000-2000 IU) and Calcium (1000mg) supplements can help with muscle function and strength, two important components required to help you keep upright and stable. Speak to your doctor about the suitability of these supplements for yourself.
Do you have a safety plan if you were to fall?
Having a safety plan ensures you act appropriately in a potentially difficult situation. We recommend everyone include the following steps if they were to fall:
- Stay calm and take a few deep breaths.
- Examine for injuries – Does anything hurt? Is there an open wound? Are you able to move your legs, hands and feet? Do you feel safe moving?
- If you are unable to move, call for help. Ensure you remain calm.
- If you have not seriously hurt yourself, find the nearest chair or table.
- Get onto your hands and knees by rolling onto the most comfortable side and using your arms to push up. Then crawl yourself to the nearest chair or table.
- Secure your hands around the furniture and with your strongest leg, push yourself up.
- Once off the ground, rest until you feel steady to walk.
- Once walking, notify your doctor or physiotherapist that you’ve had a fall.
- Remember to be on alert for emerging pains or aches.
We also recommend purchasing a falls alert pendant that you can wear around your neck. This device notifies a family member or emergency services if you require immediate help. This happens either by pressing the emergency help button or allowing the device to automatically contact emergency services when it detects a fall through its sensors. Speak to us if you need this device.
How can you avoid future falls if you have already fallen before?
You don’t have to fall again.
We know how scary it is to fall, and we are here for you. We’ll work with you to identify the causes of your fall and develop a 12-week program that addresses those causes. At the end of the program, we’ll visit you every 6 to 8 weeks to monitor your risk of falling and make sure you’re healthy and strong.
How can I feel confident walking again after a fall?
We know that confidence is key. Studies show that if you have reduced confidence moving around after a fall, your risk of falling again increases significantly. Unfortunately, reduced confidence after a fall also causes a decline in function and physical conditioning.
After a fall you need to ask yourself “How confident am I that I will not fall again when moving inside and outside of my home?” If you know you’re not as confident or have any hesitancy answering that question, you will benefit from working with us. Our mobile practitioners will design exercises that not only improve your strength, endurance and balance, but also your confidence in your body.
To find out more about the cycle of fall prevention or to be involved in our in-home care 12-week fall prevention programs, contact our mobile physiotherapy team here.
References:
Department of Health. Victoria, Australia. (2023). Available at: https://www.health.vic.gov.au/your-health-report-of-the-chief-health-officer-victoria-2018/injury-prevention/falls-prevention.
Voulgaridou, G. et al. (2023) ‘Vitamin D and calcium in osteoporosis, and the role of bone turnover markers: A narrative review of recent data from RCTS. Doi: 10.3390/diseases11010029.
