Fall prevention is a key part of staying well and avoiding fractures, especially when you have osteoporosis. One in three Alberta seniors will fall every year, but there are actions you can take to prevent falls.
How falls happen
You are more at risk for a fall when you are:
- changing positions (standing up, turning corners)
- tired or ill
- in a hurry or distracted
- doing strenuous activities
- reaching for high shelves
- on stairs, curbs and where different floor surfaces meet
- on ice and snow
- in the kitchen and bathroom
How to stay safe
Planning your actions
Try to avoid quick or jerky motions and do not rush. You should also avoid getting up too quickly after eating, lying down or resting.
Reducing hazards
You can reduce hazards throughout your day by:
- using a home emergency alert system so you can call for help if you fall and can’t get up
- using a cane or walker if you need one
- having your vision and hearing tested regularly, and corrected if needed
- checking the labels of your medications and using extra caution if they increase your risk of falling
- talking to your doctor if you think your medications are affecting your balance or causing dizziness. Don’t stop medications without telling your doctor.
- limiting your alcohol intake
Getting dressed safely
Sit down to put on your clothes and shoes. You should keep clothing hems short enough so that you do not trip over them.
You should also wear supportive footwear with a minimal heel, and avoid walking in socks or stockings.
Walking outdoors
Be extra careful when walking on wet pavement or ice. Wear proper footwear, ice grips and/or use a walking aid.
Walk like a penguin on ice or slippery surfaces.
Make your home safer
All rooms
Items
Place frequently used items within easy reach and use reach extenders for items you use less often.
Phones and wires
Keep phones in as many rooms as possible in case of an emergency. Place electrical cords and telephone wires away from walking paths.
Temperature
Maintain a household temperature of at least 65 degrees Fahrenheit. Being in cool temperatures for a long time can cause a drop in your body temperature and lead to dizziness and falls.
Lighting
Make sure there is enough light inside and outside your home. Consider using motion-sensitive lighting.
Night lights can also help make your space safer where lighting is dim.
Furniture
Furniture should be at the right height for you, allowing your feet to be flat on the floor while sitting. Furniture should not create obstacles.
Floors and surfaces
Slippery floor surfaces should be covered with carpet.
Limit or avoid using area rugs. If you do use them, make sure the edges are secure and not curled up or frayed. Place a rubberized, non-slip surface underneath.
All surfaces should be in good repair and should be free of clutter.
Bathrooms
Use non-slip mats, abrasive strips or carpet on all surfaces that may get wet
Install grab bars and consider using a raised toilet seat.
Kitchens
Place items you use every day within easy reach to avoid unnecessary bending and stooping.
Make sure your appliances and work surfaces are at the proper height so you can avoid bending.
Bedrooms
Place night light switches within reach of the bed. Make sure your mattress is the right height and firmness for you.
Keep a phone in the bedroom.
Stairs
Make sure there are handrails on all stairs and keep stairs free of clutter. The area should also be well-lit.
Outside the house
Cover your porch steps with gritty, weatherproof paint. Keep your steps and sidewalks shoveled and salted in the winter. Install railings and motion-sensitive lights close to the stairs.
Be careful when walking on floors in public buildings. They may be slippery or have visually confusing patterns.
If you fall
During the fall
Free your hands
Drop whatever you are carrying and free your hands so that you can break your fall. It is better to risk fracturing a wrist than a shoulder or hip.
Protect your head
Protect your head by tucking your chin in and turning your head to the side. Throw up your arm (in front if falling forward or behind head if falling backward).
Try to avoid landing on your head (especially on your face or nose). If you hit your head and you take blood thinners, contact your doctor.
Protect your elbows and wrists
Keep your knees, elbows and wrists bent. Try not to break the fall with hands or elbows. Try to hit the ground with your entire palm and forearm to spread the force out over more surface area.
Roll
Try to roll your body to the side and fall on your buttocks and side, not your back. Avoid tensing up as you fall and try to stay relaxed. Roll out of the impact to disperse the force of the fall.
After the fall
If you think something is broken, do not move or allow others to move you until medical assistance arrives.
If you think you are only bruised, try to get up onto a chair rather than standing up from the floor. Avoid putting weight on the injured area. Apply ice to minor bruises.
How to get up from the floor
- Roll onto your side
- Crawl over to a chair or sturdy piece of furniture
- From a kneeling position, put your arms up onto the seat of the chair or furniture.
- Bring one knee forward. Place that foot on the floor.
- Push up with your arms and legs. Pivot your bottom around.
- Sit down and rest before trying to move.
Preventing future falls
Make sure there are phones in most rooms of the house. You can also arrange a signal or use a professional alert system if you are at a high risk for falling or if you live alone.
Look back at what happened and identify how to avoid a similar fall in the future.