Osteoporosis

As an older adult, how can I prevent falls?

Complications from falls are the sixth leading cause of death in persons over age 65. One of three people ages 65 and older will experience a fall serious enough to require an emergency room visit.

A recent survey by the Cedar Rapids Area Ambulance Service showed that one-third of people who fell did so because of hazards in their home environment. The next most common cause was slipping on ice.

While most falls do not result in serious injury, fractures are the most common when injury does occur. Almost 40 percent of these are hip fractures, one of the most debilitating. Other injuries include fractured thighs, backs and wrists.

Sometimes recurring falls indicate an underlying medical problem that needs treatment. Examples include arthritis, heart disease, Alzheimer’s or Parkinson’s disease, strokes, depression, hearing or vision trouble and inner ear problems.

Some medications are associated with increased risk of falling. Talk with your doctor or pharmacist about medication you’re taking and how it might affect your balance and coordination. Avoid alcohol; even a small amount can further disturb impaired balance and reflexes.

Stairs & Steps

• Place bright, non-skid strips on edges of steps
• Provide adequate lighting at top and bottom of stairs
• Do not leave objects on stairs
• Do not place loose area rugs at top or bottom of stairs
• Install handrails on both sides and the entire length of stairs

Bathroom

• Place a slip-resistant mat next to bathtub or shower
• Use a bath bench or hand-held shower
• Place a grab rail near toilet and in shower
• Place non-skid adhesive strips and wall-mounted liquid soap dispenser in shower or tub
• Store needed supplies in easy-to-reach place

Bedroom

• Keep floor free of clutter
• Place lamp or flashlight near bed
• Install night light between bedroom and bathroom
• Move frequently-used items to top drawers of dressers
• When standing up from sitting or lying, rise slowly to avoid becoming dizzy

Kitchen

• Use non-skid floor wax on linoleum floors
• Provide ample lighting
• If you have a step stool, make sure it’s in good condition
• Clean spills or food from floor to prevent slipping

Living Areas

• Arrange furniture so there are clear pathways to walk
• Keep traffic patterns free of clutter
• Electrical and telephone cords should be kept out of pathways
• Remove ALL throw rugs

General Considerations

• Use cane or walker to maintain balance
• Maintain regular exercise program to improve strength and muscle tone, and to reduce loss of bone mass
• Use caution to prevent tripping over pets
• Stay alert in unfamiliar or poorly lit areas
• Be sure sidewalks are safe, especially when icy

It’s important for older adults to minimize pressure on the spine. Mercy’s Fitness Center and Physical Therapy departments can help you find the best exercise routine and precautions to follow. If you have pain or postural difficulty, you may meet with a Mercy physical therapist. Mercy Physical Therapy also offers balance and vision assessments. For more information, contact Mercy Physical Therapy, 319-398-6021, to speak to one of our physical therapists, or click here for more information.