Stand Tall, Don't Fall!
Falls are a leading cause of injury and fatality for older adults. Here's what you need to know.
By Robert O'Connell, Owner of Summit Physical Therapy
It is no secret that falls in the senior population have risen to epidemic levels. According to the Center for Disease Control (CDC), falls are the leading cause of fatal and nonfatal injuries in people 65 or older. A report filed by the CDC in July of 2020 showed that one in four (27.5%) adults over 65 reported a fall in the past year with 10% resulting in injury. Over 95% of these falls resulted in hip fractures in 2019. Great news for all, fall risk can be reduced by understanding the factors that put you at risk as well as taking a few steps to improve your strength and balance.
What are some of the risk factors associated with falling?
Ill or loose-fitting clothing or shoes
Cluttered spaces inside the home
Poor lighting, especially at night for late night bathroom trips
Throw rugs that are at a different level than the floor
Hearing loss, poor eyesight
The use of analgesics, antipsychotics and opiates
What can you do to reduce your fall risk?
Proper Footwear: flip flops, sandals, and slippers that are not secure on your feet may be putting you at risk
Clutter: Clear all clutter that might make passing from one area to another difficult. Boxes and magazines on the floor can pose a tripping hazard
Night Lights: Install night lights to brighten darkened hallways. Visibility is key.
Rugs: remove or secure throw rugs with double stick tape. Rugs with fringe may not be a safe choice
Vision and Hearing Check-Ups: your eyes are the primary input to your balance system. Surprisingly, ears are a close second.
Check Your Meds: have your physician or pharmacist review all medications taken, even over-the-counter medications. Interactions between drugs can result in balance issues.
Grab Bars: install grab bars in showers and next to the toilet.
The easiest way to reduce your fall risk is to keep a regular exercise routine. Make sure to discuss the best options for exercise with your physician or a physical therapist. Both parties are best qualified to assess if you are best off exercising on your own, with a group, or under the supervision of a physical therapist. A multi-faceted strength, mobility, and balance program specifically designed for your case may be able to help you maintain your independence and avoid injury. If safety, balance, or pain is a factor in your case, please consult a physical therapist to get you on the right track. Below are some simple exercises to try at home that may reduce your risk for falls and improve your balance.
Exercise One:
Your hip abductors (muscles on the outside of the hip) are important for general stability. To strengthen these muscles stand at your kitchen counter holding on with both hands. Stand on one foot while raising your other leg out to the side away from your stance leg. Do your best to control this motion without leaning to either side. Repeat this motion 5 to 10 times on each side for 2 to 3 sets.
Exercise TWO:
Being unable to stand on one foot for 5 seconds has been shown to be an indicator of being an increased falls risk. To improve your single leg balance start by holding onto your kitchen counter. Lift one foot off the floor and try your best to maintain your balance with as little hand support as possible. Start with both hands and try to progress to finger tip support. Less fingers for support is great progression! Challenge yourself by attempting to lengthen the amount of time on one foot as well. This is a great exercise to perform every day!
Exercise THREE:
Decreased calf strength has been shown to be a factor in falls risk. To improve your calf strength, stand at your kitchen counter holding on. With both feet on a flat surface, lift both heels off of the ground as high as you can. Do this exercise 5 to 20 times for 2 to 3 sets.
Exercise FOUR:
Being able to move side to side is an important component to improving stability and mobility. To improve your lateral movement hold onto your counter and side step to the left and then to the right. Make sure you aren't sliding your feet but picking them up off of the floor as you move to each side. Attempt 5 side steps to each side 2 to 3 times daily.
Make sure to give these four exercises a try! We recommend having a friend or family member present to make sure things are as safe as they can be. If you have any trouble completing any of these four movements, you may be an excellent candidate for physical therapy to improve your ability to do... whatever you want! Don't let balance and stability be what holds you back!