Fall Prevention and Risks

Falls are considered to the one of the most common problem in elderly especially those 65 and older and is considered to be a leading cause of death. Risk of falling increases with age and is found to be greater in women than in men. Two-thirds of those who fall will fall again within 6 months. The complications associated with falls and the severity of falls rise gradually after age 60. Those 65 and over, approximately 35% to 40% of community dwelling, healthy older persons fall annually and continues to rise after age 75. Falling incidence in hospitals and homes are three times the rate those in community dwelling. Among elderly 65-69, 1/200 falls will result in hip fracture while those over 85, 1/10 falls will result in hip fracture. There are five main risk factors of falls among older adults which can be prevented with proper preventive measures.

Osteoporosis - A condition where bone mineral density is reduced leading to an increase risk of falls.  It causes the bones to become more porous and less resistance to stress and is a chief cause of fractures in older adults especially women after menopause.  It is caused by hormonal changes, calcium and Vitamin D deficiency as well as decrease in physical activity levels.  Prevention for osteoporosis consists of:

• Drinking or eating plenty of calcium such as milk, yogurt, cheese, fish and shell fish.  Vegetables such as broccoli, soybean, collards and green turnip, tofu and almonds are also a good source of calcium. 
• Making sure there is plenty of Vitamin D to help absorption of calcium in to the bloodstream.  A good source of Vitamin D is the SUN!
• Weight-bearing exercises - ask your doctor of your physical therapist

Not enough Physical Activity - this will cause loss of strength, muscle tone, flexibility and decrease in bone mass.  Prevention includes:

• Exercising daily for at least 15-30 minutes to help build up bone mass and strength and to improve your balance
• Performing your daily and functional activities in a safe manner - reaching and bending, getting and maintaining your balance after getting up either from sitting or lying down, learning how to properly fall and how to get up from a fall afterwards - ask a physical therapist or even your doctor
• Most importantly, wear comfortable and proper fitting shoes with low heels and/or rubber support - decrease chances of you fall

Poor Vision - Inability to see properly can increase the risk of your falls as it impairs visual acuity, peripheral vision, perception of depth and glare and therefore will hinder your ability to maneuver safely in your environment.  Prevention includes:

o       Having your eyes checked regularly by an ophthalmologist to look for glaucoma and/or cataracts which are age related eye disease

o       Clean your eye wear often to help you see better

o       Color code your home especially stairs ( first and last step) to help you identify changes in level

Medications - majority of older adults are taking multiple medications for their health which causes them to have higher risk of falls.  Medications such as sedatives, anti-depressants and anti-psychotic cause drop in systolic BP especially when standing, degeneration of balance and gait as well as lack of mental alertness.  Prevention includes:

o       Knowing the side effects either by themselves or in combinations with others

o       Get rid of those expired and no longer used

o       Limit intake of alcohol with medications - can make you drowsy and affect your alertness

Surrounding Environment - environment hazards accounts for 1/3 of falls in older adults mostly due to tripping over objects on the floor, poor lighting, loose rugs and unsteady furniture.

            Prevention includes:

o       Have a physical therapist do a walk through of your house to identify problems leading to falls

o       Keep walk areas clear of clutter and have adequate lighting by doorways and hall/walkways

o       Install hand rails on stairs and steps - give you something to hold on to for support

o        Secure loose rugs with nonskid tape - to prevent tripping over the edges

o       Install grab bars along bathtub and toilet - help you maneuver around

o       Keep commonly used items within safe reach

o       Arrange furniture so you can move around easily

o       Keep loose cords out of the way

Follow these simple steps towards minimizing your chances of falls. 

Indy Physical Therapy 

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