I came across this article on 7 Ways Seniors Can Avoid Falls by Lance P. Van Arsdell
I thought that this would be appropriate for Nursing Homes as well as Hospitals to pay attention to and may be use as they prepare their at home Fall Prevention Family Education Booklets.
“Fall” is the “four-letter word” seniors fear most. More than 90 percent of all hip fractures are the result of falls. While most of these falls are preventable, typically little is done to prevent them and their devastating, painful, and even life-threatening consequences.
One in five persons who breaks a hip dies within 1 year.
Many never walk again following a hip fracture.”
Here are seven things seniors can do to avoid having a fall:
Educate - Educate yourself!. Educate yourself on fall prevention as well as on other topics of interest to you. You’re already off to a good start but keep learning more every day. Our brains are the control centers for our bodies and our muscles can only carry out what our brain initiates. Benjamin Franklin said, “An idle mind is the devil’s playground” but in reality an idle mind shrinks! The body keeps what gets used.
Nourish - Eating well fuels your body to be a finely-tuned creation. This includes proper caloric intake, the right amount of fiber and correct hydration. Having a good nutritionist and doctor is a real plus. If you get mildly dizzy you might try eating ginger or having ginger tea but not just drinking ginger ale. You also can ask your doctor about trying ginger supplements if you don’t cook.
Evaluate - Go see your doctor right away if you have started feeling weak or dizzy. Your doctor or physical therapist may test your blood pressure both sitting and standing. Your doctor may test your thyroid, vision, hearing and sensation. Your PT will objectively assess your balance, strength and range of motion in order to improve your function. All these areas are important.
Medicate - Carefully! Medications are absolutely needed for many conditions but taking too many of them puts you at a higher risk of falls. This is particularly true when blood pressure medicine is added or adjusted. Taking many medications (like four or more) is called “polypharmacy”. Polypharmacy is a well-researched risk factor for falls. Ask your doctor or pharmacist to go over all your medications carefully. Avoid asking your doctor for additional medications. If you ask your doctor for the latest pill that’s been advertised on television he or she will likely give it to you. How do I know this? Your doctor is human and knows you won’t be back to see him or her if he or she doesn’t give you what you want. It’s in your best interest to let your doctor decide what medications you need.
Exercise - As a physical therapist you must know I’ll encourage you to exercise but I have a “bone to pick” with other health educators.
Scores of well-meaning health educators have kept scads of couch potatoes firmly rooted in their sofas by recommending exercise programs designed for athletes.
If an exercise program is too hard or painful or frequent you will never keep it up. Pain should not be a part of your therapy or home exercise program. The only exercise that benefits you is what you actually do and keep doing.
It is quite easy to exercise when a physical therapist comes to your house regularly but you must keep going. It is a GREAT investment. I only know one home-physical therapy company that has an excellent program to keep you going.
What can you start on now? Stretch your calves before rising at least daily. You can do this in a chair first by straightening your knees fully and then moving your toes toward your nose a few times as far as you can slowly. Walking up a slight slope with very low heels also helps. When you sit down sit down SLOWLY!
Environment - I know I’m “preaching to the choir” here but if you must have throw rugs tape them down with double stick tape. Keep pathways clear. It’s just fine to have furniture arranged so that if you stumble you can easily plop down on the sofa instead of crashing to the floor.
Equipment - You can only do as well as your “equipment” will allow you to do. Start with a sturdy pair of lace-up shoes with a low broad heel. I pay less than $60 for my sneakers and you needn’t pay more. If you tend to scuff your toes on carpet make sure you don’t wear shoes with too aggressive of a tread. Canes with hand-shaped handles as opposed to simple curves are best for walking if more support is needed. A four-point cane is a lot more stable than a straight cane. For some clients using two straight canes with one in each hand is more therapeutic and socially acceptable than using a quad cane or walker. Walkers should be at a height that gives you support without making you hunch over too much. An experienced physical therapist is the best one to advise on assistive device usage. Occupational therapists however are quite good at making suggestions at modifying the home to be more senior friendly.
In future articles I’ll focus more on each individual area of fall prevention to help you or your loved one stay health and avoid a fall.