Falls Prevention Advice for Elderly Living at Home from Right at Home Reigate and Crawley

Falls Prevention Advice for Elderly Living at Home from Right at Home Reigate and Crawley

A fall incident due to tripping on a rug, slippery surfaces, or loosing balance while rushing can lead to a life-changing incident.  

If you are above 65 and have experienced a fall, then you are not alone. The risk of falling and fall-related problems increases with age. In fact, one-third of those over 65 fall at least once a year, and this rises to 50% for those over 80.

Many older adults fear falling, even if they haven’t fallen before. This fear may lead them to avoid activities such as walking, shopping, or participating in social activities. But staying active is important to keep your body healthy and prevent falls. So don’t let a fear of falling keep you from being active! Learn about what causes falls and how to lower your risk of falling so you can feel more comfortable with staying active.

Common Causes of Falls amongst the Elderly

Many things can cause a fall. However, here are some of the most common causes we come across at Right at Home Reigate and Crawley:

• The slowing of reflexes may affect vision and hearing which can reduce the reaction to balance. Therefore, making someone more likely to fall.
• Conditions affecting circulation, blood sugar imbalance, and hormonal imbalance can also affect balance.
• Incontinence or not managing incontinence may cause an elderly person to rush to the toilet and increase the risk of having a fall.
• Senior adults with mild cognitive impairment or certain types of dementia are at higher risk of falling.
• Loss of muscle mass due to ageing (known as sarcopenia), causes problems with balance and gait.
• Dropping of blood pressure when you get up from a lying or sitting position (called postural hypotension) is a common risk factor causing falls.
• Foot problems and unsafe footwear (backless shoes or high heels) can also increase your risk of loosing balance.
• Side effects of polypharmacy, such as dizziness or confusion may also increase fall risk.
• Environmental hazards at home or in the community are common causes of falls.

Tips to Prevent Falls from Right at Home Reigate and Crawley

You can prevent falls by being cautious and maintaining overall good health. This can include:

• Regular physical activity and exercises – Exercising regularly helps to maintain healthy muscle and bone mass. Weight-bearing exercises also support healthy joints, ligaments, and tendons and reduce the risk of osteoporosis and sarcopenia. Evidence-based exercises are known to improve strength and balance and may also contribute to improved stamina. Yoga, Pilates, and tai chi are great for improving balance and muscle strength. To get started on recommended exercises by the Chartered Society of Physiotherapists you may want to watch this VIDEO
• Identify and environmental hazards – loose rugs, trailing cables or wires and poor lighting may increase the risk of falls. Avoid these hazards by sticking down rugs and tying cables and wires together out of the way of paths.
• Book annual eye and hearing tests – Worsening eyesight and hearing can make you less likely to spot fall hazards. Wear your glasses or contacts as your optician advises. If you have a hearing aid, be sure it fits well and you wear it as much as possible.
• Better understanding of your medication – The side effects of some medications may help to reduce spells of dizziness or sleepiness. Discuss the side effects with your doctor.

• Get enough sleep – Tiredness may cause temporary weakness and increase the risk of a call. Getting sufficient sleep is essential to maintain optimum health.
• Reduce your alcohol intake – Excessive consumption of alcohol can impair balance hence increasing the risk of falls.  Try to cut down on your alcohol consumption or remove it from your diet altogether.
• Slow down your movements – If you suffer from hypotension then it is advised to change your posture slowly. Getting up too quickly can cause your blood pressure to drop, causing dizziness and making you feel wobbly.
• Use the right walking aids – Use of correct walking aids, as advised by your health care professional, is essential for your safety. Ensure that the walking aids are adjusted to a correct height and in the case of walking aids with wheels these should be correctly aligned and roll well across surfaces.
• Take extra caution when walking on wet or icy surfaces – Surfaces can be very slippery after heavy rain or in cold weather. If possible, avoid going out during severe weather conditions.
• Select good footwear – Your shoes should be well-fitted and keep your feet comfortable. Select non-skid, rubber-soled, low-heeled shoes, as this may help to reduce the risk of falls and offer better balance.
• Keep your bones strong to prevent fall-related fractures – Having healthy bones won’t necessarily prevent a fall, but if you do fall, healthy bones may help prevent serious injury, such as breaking a hip or other bone. Getting enough calcium and Vitamin D can help keep your bones strong. So can staying active. Try to get at least 150 minutes per week of physical activity.

What can you do if you suffer from an unfortunate fall?

A sudden fall can be shocking and upsetting. If you do fall, stay as calm as possible and consider the steps below:

• Deep breathing may help to relax – Remain still on the floor or ground for a few moments. This will help to reduce the feeling of shock and conserve energy.
• Self-assess the level of pain to understand if you are hurt – Getting up too quickly or incorrectly may make an injury worse.
• If you have not suffered any injury then:
• Crawl to a sturdy piece of furniture, preferably a chair/sofa.
• If you think you can get up safely without help, roll over onto your side. Rest again while your body and blood pressure adjust.
• Slowly get up on your hands and knees, and crawl to a sturdy chair.
• Put your hands on the chair seat and slide one foot forward so that it’s flat on the floor. Keep the other leg bent so the knee is on the floor. From this kneeling position, slowly rise and turn your body to sit in the chair.
• To learn more about how to get up from the floor, Please see the ‘How to Get Up from the Floor after the Fall’ document from The Chartered Society of Physiotherapists.
• If you are hurt or cannot get up on your own – Ask someone for help or call 999. If you are alone, try to get into a comfortable position and wait for help to arrive.
• Keep a mobile or cordless phone on your as much as possible – Prepare for a fall by always keeping a well-charged cordless or mobile phone with you and arrange for daily contact with a family member or friend. Emergency response systems are another option: These systems enable you to push a button on a special pendant or bracelet to call for help. Some smartwatches also have this feature.
• Consult your doctor if you have fallen - Even if you did not feel pain when you fell, let your doctor know you have had a fall. A fall can alert your doctor to a new medical problem or issues with your medications or eyesight that can be corrected.

Following a cautious approach and engaging in multifactorial interventions may reduce the risk and frequency of falls. Here at Right at Home Reigate and Crawley, as part of our care assessment, we carry out a home risk assessment to reduce any such risk and make recommendations that may support the safety of our elderly people living at home.

For more information about our care services or to book a home assessment, contact us today at 01737 906012.