Falls are a major cause of harm and injury to older people and can lead to significant cost and loss of independence. The good news is that falls are not an inevitable part of getting older. Research and practical experience has indicated that falls can be prevented and the risk of injury reduced.
April Falls Awareness Month is a great opportunity to raise awareness of falls and ways in which they can be prevented.
It is estimated that at least one-third of people aged over 65 years fall one or more times a year. Although many of these falls do not result in injury, they can cause:
- Hip and wrist fractures
- Hip and shoulder dislocations
- Head injuries and abrasions
- Bruising and sprains
- Loss of confidence and restriction of daily activities
There are many things that can be done to prevent falling, and many are relatively easy to change. However when falls do occur, there are measures that can be taken to greatly reduce that severity of injuries.
Tips to avoid falls:
- Exercise to improve your balance, flexibility and strength. Tai Chi and other home or group exercise programs are beneficial.
- Make sure your shoes are comfortable and fit well. They should be wide enough in the toe area, have non-slip soles and low or no heels.
Tips to improve safety inside your home:
- Have sufficient lighting. Plug-in night lights and movement sensitive lights near stairs and bathrooms will reduce the risk of falling.
- Remove clutter and make sure hallways, corridors and walkways are kept clear and well lit.
- Repair or replace carpets with long threads, hols or worn areas.
- Check that all rugs and mats are secure and have no wrinkles or tears. Put adhesive strips on all rugs and mats, including those in the bathroom.
- Make sure that chairs and beds are sturdy and easy to get in and out of, and that tables and benches do not have sharp corners.
- Check that internal doors can be opened and closed properly, preferably without locks.
- Check that external doors can be locked and unlocked easily and are working properly.
- Wipe up spills immediately.
- Install grab rails in the bathroom – towel rails are usually not strong enough.
- Store and use medications safely
- To reduce the risk of falling during an emergency, ensure that your house has working smoke alarms and a fire blanket or extinguisher that is within easy reach.
Tips to improve safety outside:
- Clear away any garden tools lying around.
- Remove mosses, fungi and lichen that make garden paths slippery when wet.
- Mark the leading edge of outside steps with white paint or take so they are easy to see.
- Make sure outside steps and paths are well-lit and swept regularly
- Repair broken, uneven or cracked paths and patios
- Wear sunglasses and a hat outdoors to reduce sun glare.
Stay healthy:
- Talk to your doctor or other health care professionals about your diet, managing your medications and ways to manage chronic medical conditions (including dizziness), to reduce risks of falling.
- Have your eyes tested once a year.
- Visit your podiatrist regularly to minimise foot problems.
If you fall at home:
- Don’t panic – stay still for a few minutes and try to calm down.
- Call for help if you can by dialling 000 or your local doctor (keep your telephone within easy reach of the floor such as a low table).
- Decide whether you can get up yourself.
If you can get up by yourself:
- Roll over onto your stomach and try to get into a crawling position
- Crawl to a stable piece of furniture, such as a lounge chair
- Try to get up on your knees
- Push up, using your strongest leg and arms, still firmly holding onto the furniture
- Sit down on the furniture
If you can’t get up by yourself:
- Try to crawl or drag yourself to somewhere on carpet and find anything that can keep you warm, such as a blanket, a towel or clothing while you wait for help
- Use your personal alarm, if you have one
- If you don’t have a personal alarm, use an object that you can bang to make a loud noise, such as a walking stick against the wall, to alert a neighbour
- If you know no one will hear you, keep warm and try to get up again later
- See your doctor to check for injuries and to assess whether there was a medical cause for the fall
Where to get help:
Home and Community Care Services:
Click here to search for other Home and Community care service locations.
Important things to remember:
- Falls are a major cause of injury for older people
- Falls may be an indicator of deteriorating health
- Exercising can help maintain strength and balance
- Taking precautions in and around your home can help avoid falls and injuries from falls
- Personal alert systems or services can give older people independence and peace of mind
