At Virginian Rehabilitation and Wellness we have a proud tradition of raising up the next generation of physical, occupational, and speech therapists and therapist assistants. This Spring/Summer we have been fortunate enough to have Student Physical Therapist, Caitlin Pyne serving and learning along side her clinical instructor Melissa Jankus, PT, DPT and the rest of our team. Caitlin has provided this handy reference to help prevent falls. Thank you Caitlin and best wishes as you head out on your new career.
By Caitlin Pyne, SPT
Have you fallen in the past year? Have you been advised to use a cane or walker to get around safely? Do you feel unsteady walking? Are you worried about falling? Have you lost feeling in your feet? Do you steady yourself by holding onto furniture while walking at home? If you answered yes to any of these questions you may be at risk of falling. Although falls occur in an instant they can have serious and costly consequences.
Why is preventing a fall important?
Falls are one of the leading causes of death in adults over the age of 65.
95% of hip fractures are caused by falls.
Falls are the most common cause of traumatic brain injuries.
Falling once doubles your chance of falling again.
Having a fall can make an individual afraid of falling, leading to decreased participation in daily activities. Being less active can cause weakness and increase your chance of falling again.
Six Steps to Prevent a Fall:
Communicate with your healthcare providers
Talk to your healthcare provider if you have a fear of falling or have fallen.
Ask your healthcare provider to review the medications you are taking. Some medications have side effects, such as dizziness, which may increase your risk of falling.
Ask your healthcare provider about ways to decrease your risk of falling.
Ask your healthcare provider about calcium or vitamin D supplements to keep bones strong and prevent fall-related fractures.
Have your eyes and feet checked
Eye problems can increase your risk of falling. Ask your healthcare provider to check your eyes once a year and update your lenses appropriately.
Decreased feeling in your feet can play a role in your ability to maintain balance and lead to a fall. Have your doctor check the sensation in your feet and ask if seeing a foot specialist is necessary. Additionally, make sure you wear appropriate footwear. Shoes should fit you well, cover your heel, and have a textured sole to prevent slipping.
Exercise
Physical activity that improves your balance and leg strength can decrease your risk of falls.
Engage in physical activity such as strength training, Yoga, Pilates, or Tai Chi at least three times a week.
Practice getting into and out of a chair safely. Click here for detailed instructions.
Check your home for safety
Install night lights to prevent falls in the dark.
Always keep the floor clear of tripping hazards.
Consider removing throw rugs from your home to avoid slipping.
Apply non-slip mats to the floor of your tub or shower.
Keep objects off the stairs.
Add grab bars in the bathroom next to the toilet and/or in the shower.
Have lights and handrails on all staircases.
Click here for a detailed checklist to find and fix hazards in your home.
Stay hydrated
Dehydration can cause orthostatic hypotension (when your blood pressure drops when you sit up from lying down or stand up from sitting). Symptoms of orthostatic hypotension include dizziness, lightheadedness, weakness, and blurry vision which can cause a fall.
Drink 6-8 glasses of water to maintain appropriate hydration.
Consider using an assistive device
If you feel unsteady when you walk, an assistive device may be appropriate to improve your balance and prevent a fall. Refer to a healthcare professional for the most appropriate assistive device for you,
Make sure your assistive device is the correct size. If you are unsure if your cane or walker is the correct size, seek the professional opinion of a physical therapist or occupational therapist.
Physical or occupational therapists can also instruct you on how to safely use your assistive device.
What To Do if You Fall:
It is important to calm yourself after the shock of a fall. Take a moment to check in with your body to determine if you are injured. If injured, you will want to proceed with caution to prevent further injury.
If you think you can get up safely, crawl to a stable chair then slowly get onto your hands and knees. Place your hands on the chair and bend one knee to help you rise up to sit in the chair.
If you are unable to get up safely, ask a nearby person for help or call 911. Wait for assistance in a comfortable position.
References
Burns E, Kakara R. Deaths from Falls Among Persons Aged ≥65 Years - United States, 2007-2016. MMWR Morb Mortal Wkly Rep. 2018;67(18):509-514. Published 2018 May 11. doi:10.15585/mmwr.mm6718a1
Facts About Falls. Centers for Disease Control and Prevention. May 12, 2023. Accessed June 7, 2023. https://www.cdc.gov/falls/facts.html.
Traumatic brain injury (TBI). National Institute of Neurological Disorders and Stroke. Accessed June 7, 2023. https://www.ninds.nih.gov/health-information/disorders/traumatic-brain-injury-tbi#:~:text=The%20leading%20causes%20of%20TBI,youngest%20and%20oldest%20age%20groups.
Sterling DA, O'Connor JA, Bonadies J. Geriatric falls: injury severity is high and disproportionate to mechanism. J Trauma. 2001;50(1):116-119. doi:10.1097/00005373-200101000-00021
Four Things You Can Do to Prevent Falls: Stay Independent. Centers for Disease Control and Prevention. Accessed June 7, 2023. https://www.cdc.gov/steadi/pdf/STEADI-Brochure-StayIndependent-508.pdf.
Chair Rise Exercise. Centers for Disease Control and Prevention. Accessed June 7, 2023. https://www.cdc.gov/steadi/pdf/STEADI-Brochure-ChairRiseEx-508.pdf.
Check For Safety. Centers for Disease Control and Prevention. Accessed June 7, 2023. https://www.cdc.gov/steadi/pdf/STEADI-Brochure-CheckForSafety-508.pdf.
Postural Hypotension. Centers for Disease Control and Prevention. Accessed June 7, 2023. https://www.cdc.gov/steadi/pdf/STEADI-Brochure-Postural-Hypotension-508.pdf.
Falls and fractures in older adults: Causes and prevention. National Institute on Aging. Accessed June 7, 2023. https://www.nia.nih.gov/health/falls-and-fractures-older-adults-causes-and-prevention.