5 Tips to Prevent Injuries from Falls as We Age
As we get older, maintaining balance and coordination becomes more challenging. Fortunately, research has shown that with the right approach, you can prevent injuries from falls.
In this post, we’ll explore effective strategies to reduce fall-related injuries and how physiotherapy plays a key role in helping older adults stay safe and active. These strategies focus both on preventing falls in the first place, and also recovering from falls safely, once they happen.
Key Strategies to Reduce Fall-Related Injuries
- Balance Training and Strengthening Exercises. Perturbation-based balance training (PBT) is very effective at reducing the risk of falls in older adults. PBT is a type of balance training where sudden unpredictable external forces or movements are applied to challenge your balance. These exercises help the body learn how to adjust to sudden changes in balance, just like what might happen in everyday life. This training improves both steady balance (when you're not moving) and moving balance (when you're walking or doing activities), which helps prevent falls.
Physiotherapists design individualized exercise programs that include strength training, balance exercises, and flexibility drills. Strengthening the muscles in the legs, core, and arms helps improve stability and coordination, making it easier to recover from a stumble or trip. Simple exercises like standing on one foot, heel-to-toe walking, and chair squats can make a significant difference.Also, strength and balance training should include training to ensure you're able to get up off the floor safely if you do fall. This avoids the injuries or conditions caused by getting stuck on the floor or ground for too long. - Environmental Modifications. In addition to physical exercises, modifying the environment can also help prevent falls, and injuries from falls. Removing hazards around the home, such as loose rugs, poor lighting, or uneven flooring, and sharp objects, can help prevent injuries from falls. Installing grab bars in bathrooms, using non-slip mats, and ensuring clear pathways can also make a big difference.
- Improving Vision. Vision plays a critical role in balance. Age-related vision changes can affect the ability to see obstacles clearly and respond to them quickly. Regular eye exams are essential for identifying any vision problems. If you wear glasses, make sure your prescription is up-to-date to reduce the risk of accidents caused by poor eyesight.
- Medication Review Some medications can increase the risk of acquiring a fall-related injury due to side effects like dizziness or drowsiness. Reviewing medications regularly with your healthcare provider, especially if you’re taking multiple prescriptions is recommended. Your provider may adjust your medications or suggest alternatives that pose less risk to balance and coordination.
- Education and Awareness Understanding and learning tips to prevent injuries from falls is crucial. Physiotherapists often provide education on proper posture, safe movement techniques, and how to manage daily tasks safely. For example, when getting up from a chair or bed, it’s important to do so slowly and carefully to avoid dizziness or loss of balance.
Remember, taking proactive steps now can have a huge impact on your health and well-being as you age. Stay safe and take charge of your health with the right balance and strength training!
Written by Lauren Brigham, in collaboration with River East Physiotherapy.
References:
Gerards, Marissa H. G., et al. "Perturbation-Based Balance Training for Falls Reduction Among Older Adults: Current Evidence and Implications for Clinical Practice." Journal of Geriatric Physical Therapy, vol. 42, no. 1, 2019, pp. 40-50. https://doi.org/10.1519/JPT.0000000000000207.
Guirguis-Blake, Janelle M., et al. "Interventions to Prevent Falls in Older Adults: Updated Evidence Report and Systematic Review for the US Preventive Services Task Force." JAMA, vol. 319, no. 16, 2018, pp. 1702-1712. https://doi.org/10.1001/jama.2018.2469.
