Preventing Falls

By Dr. John A. Papa, DC, FCCPOR(C)

 

A fall causing serious injury can occur to anyone at any time.  Since most trips, slips and falls happen in and around the home, it is a good idea to fall-proof your home with the following measures:

 

In the Halls and on the Stairs

·        Install non-slip strips on the edge of each step.

·        Secure loose carpet.  Make sure hallways and stairs are cleared of anything that you can trip over (i.e.books, shoes, bags).

·        Replace burnt-out light bulbs so that you always see where you are going.  Night-lights in halls and stairways can also be helpful.

·        Install handrails on both sides of staircases inside and outside the home.

 

In the Bathroom

·         Use non-slip mats inside and outside the bathtub and shower.

·         Install grab bars next to your toilet and in the tub or shower.

 

In the Kitchen

·         Put commonly used items on lower shelves and cabinets so a step-stool is not needed.

·         Replace loose scatter mats with rugs that have a rubber backing.

 

Outdoors

·        Keep a shovel and covered bucket of sand or salt near the doorway in winter to safely handle slippery conditions.

·         Keep steps and pathways clear of clutter such as yard tools, snow shovels, newspapers and wet leaves.

·        Don’t juggle parcels while trying to enter the house.  Never carry more than is reasonable.  Instead, make a few trips from the car with smaller packages.

 

More tips

·        Quickly dry up any wet areas on the floor to prevent slipping.

·        Wear shoes with good support and non-slip soles.

·        Always sit down to put on or take off shoes and clothes.

·        Employ extra caution when using ladders and step-stools.

·        Regular exercise can help improve your strength, balance and coordination.  Making your body stronger is one of the best ways to prevent falls.  Exercises such as yoga, Tai Chi, resistance training, bicycle riding, and power walking are great examples.

 

The following may be especially important for older individuals:

·        Maintaining a healthy diet and not skipping meals can increase your energy and strength.  Missing meals can lead to weakness, irritability and dizziness.

·        Have your MD or pharmacist review your medications.  Some medications can cause dizziness and weakness, which can affect your balance and perception.  Make sure that your MD or pharmacist explains all of the possible side effects of your medications.

 

Although the risk of falling increases as you get older, there are some simple things people of all ages can do to prevent falls.  In the event that you fall and suffer a muscle or joint injury that does not subside, you should contact a licensed health professional.  For more information, visit www.nhwc.ca.  The author credits the Canadian Chiropractic Association (CCA) in the preparation of this educational information for use by its members and the public.

 

This article is a basic summary for educational purposes only.  It is not intended, and should not be considered, as a replacement for consultation, diagnosis or treatment by a duly licensed health practitioner.

Prepare To Avoid A Fall

By Dr. R. Greg Lusk, DC

As a father of 2 young children, aged 5 and 2, you can imagine that my house is always tidy and perfect.  Wait a second, that's only what it looked like in that magazine I was reading.  Instead, you will more realistically see dinky cars and dolls scattered across the floors and over furniture.  Often it feels like a mine field where I'm tip-toeing around items to avoid suddenly performing the splits after planting my foot on a car that blasts off as if in a drag race.  While I may, at least in my mind, still possess cat-like reflexes, the reality is that I'm getting a year older every year and my athletic prime is behind me.  With that in mind, I'm aware that falling is becoming a more likely possibility.

 

Particularly if you are over the age of 65, falling is common as one in three Canadians in this age group falls annually.  Often a serious injury results such as a wrist or hip fracture and these injuries can create a cascade of other health issues, in addition to a loss of independence.  Fortunately, there are a number of things you can do to reduce your risk.

 

Modifying your environment is a place to start, especially your home as that is where most falls occur.  Bathrooms, not surprisingly, pose risk due to wet surfaces and the transfers that occur in and out of the tub or on and off the toilet.  Investing in non-slip mats, grab bars, and a raised toilet seat can go a long way.  In the kitchen, swapping out loose mats for those with non-slip backing is helpful.  It is important to not use chairs or stools as an unstable ladder but instead have a footstool handy.  Better yet, keep everyday items in low cupboards and easily accessible so you don't need to use one at all.  Remember, your agility is likely not what it used to be.

 

The stairs are also a common problem area.  Keep them free of clutter, ensure there is no loose carpeting, and consider installing non-slip strips at the edge of each step.  Hand rails on either side are advisable and having ample lighting is important to increase awareness of any trip hazards.  Be careful when carrying items, such as full laundry baskets, as they reduce your visibility and steal at least one hand away from the handrails.  To make things easier, consider more trips with smaller loads.  It may take a little longer but if you change your mindset, you can become appreciative of the extra exercise.

 

An increased need to use the washroom, particularly at night, is another common reality of getting older.  Therefore, it is important that the path from your bedroom to the bathroom is clear and well lit with nightlights.  Finally, when outside the house, having salt or sand handy for dealing with ice and keeping paths clear of debris is recommended.

 

Taking care of yourself is also very important.  This can include improving your strength and balance with regular exercise, having eye and ear exams every 1-2 years, reviewing medications/supplements with your MD or pharmacist for potential side effects or interactions, eating and drinking regularly to minimize episodes of dizziness and weakness, and wearing good shoes and slippers with non-slip soles.

 

Having a fall doesn't need to be part of your aging experience.  Take action to improve your confidence.  This article is for general information purposes only and is not to be taken as professional medical advice.