Fall Prevention Starts at Home
According to the National Institute of Health, 6 out of every 10 falls happen at home. This is where people spend most their time, especially as they get older. This is now more problematic because balance can worsen with decreased strength, conditioning, and practice.
Many falls at home can be prevented by making some simple changes. Here are some tips for fall prevention at home:
REMOVE THE THROW RUGS
It is really easy to catch a foot and trip over throw rugs. Some people may put throw rugs on top of existing carpets to protect from stains. But even heavy sectional rugs can curl at the edge and cause a person to trip. If you must, if your rug is on a hardwood floor, make sure the rug has an underpad of some kind that prevents it from sliding across the floor.
SPILLS ON THE FLOOR
We all spill water on the floor from time to time, usually in the kitchen or bathroom. Wipe it up before you forget. Use a small mat outside your bathtub or shower, that will soak up moisture, but not get in the way of your usual walking path through the room.
GET RID OF CLUTTER
Toys from grandkids and pet bowls should be neatly tucked out of common walking areas. Likewise, cords dangling under desks should be secured and out of the way.
RAILS AND GRAB BARS
Make sure grab bars are installed in bathrooms, rails in hallways and on staircases, as needed. Consider it an investment in your health and safety.
GOOD LIGHTING
Place light switches at the top and bottom of the stairs for easy access. Lamps at the bedside tables as well as night lights in bathrooms are recommended. Motion sensor lights are also an excellent choice for any areas that are especially dark such as the basement and when you come home at night. Motions sensor lights may also be used in the bedroom and bathroom if you need to get up at night to use the bathroom. Falls happen more refequently at night, not just because of decreased visibilty, but also because people hurry if they need to get to the bathroom quickly. If you need an assistive device for walking, such as a walker or a cane, make sure you have what you need available to you at your bedside or where appropriate.
A WORD ABOUT PETS
Yes, we all love our (usually) furry companions, but they are an extra and sometimes unpredictable being to navigate in closer quarters. Knowing your pet's usual behavior is helpful. For example, if your dog bounces off the walls with excitement when you get home, make sure you have a steady place to stand or sit to soak in all their attention and joy. If you have cats that like to weave in and out of your legs when you first get up in the morning (they want to be fed!), walk with extra care and be on the lookout for them.
FOOTWEAR
Shoes should be securely attached to your feet. Your foot should not slip around in your shoes. There are many footwear options these days. Generally, shoes with laces or sturdy velcro are preferable.
BE READY FOR A POWER OUTAGE (becomming more common in summer in California!)
Emergency lights are designed to go on when the power goes out. They’re relatively inexpensive (most under $50) and many plug right into an electrical socket. Also, keep a flashlight handy near the nightstand. Be ready for planned power outages, such as a PG&E shutoff during the fire season. Have your power sources charged up and handy.
REACHERS CAN ASSIST
It’s best to keep regularly used items within easy reach but that’s not always possible. Rather than getting on a stool to reach, this simple tool can help you grab something in a cupboard or off the floor.
CHECK YOUR MEDICATIONS
A common cause of dizziness is the side effects of medications. Prescriptions, over-the-counter drugs, and supplements can all make you drowsy. Have your physician periodically check your medications. This is especially important for high blood pressure and diabetes medications.
If you find that you are dizzy or otherwise losing your balance, don’t ignore it. It’s important to seek help as soon as balance issues begin. Staying active is impottant. Physical therapy is a good option for improving your balance. At FYZICAL Grand Lake Oakland, we offer balance specific training in our Balance Center. We utilize harnesses attached to an overhead rail system, so you can work on various balance challenges without the fear of falling. We also offer online balance classes for those who prefer to work out at home. See our CLASSES page.
