I know I’m beginning to sound like a broken record with my yearly article about fall prevention and balance. But I’m here to tell you the statistics aren’t changing and people are still getting hurt and, in some cases, dying from their injuries as a result from falling. Even our local Joe Gelarden in his “Happy New Year “ article of wise words, described how he had fallen in his garage. This year alone, I know of over a dozen people in our community who have fallen. Examples include falling off a ladder, slipping on the deck when wearing slippers, getting up in the night to go to the bathroom, stepping off a curb while on vacation and the list continues. They all sustained minor to severe injuries and in some cases required surgery and months of rehabilitation. In October, one of my aunts who lived in Augusta fell at her assisted living place and passed away a week shy of her 90th birthday. 

With the leading cause of accidental death in people 65 and older … most are still not doing anything about it. Why? Because we often don’t concern ourselves with an issue until we actually have one and then in some cases it’s too late. We often do not change our behaviors that can lead to a potential fall. We aren’t doing exercises that help strengthen our muscles and bones so when we do fall we aren’t hurt as badly.   

Knowing the statistics, talking to your doctor, keeping your house free of clutter, wearing proper foot wear for the weather conditions, and recognizing that you may in fact have a balance issue are the first steps in FALL prevention. 

As a Master trainer for Balance and Fall prevention, I see, hear and know about falling. I teach specific techniques for better balance and I am here to tell you it can’t always be avoided but by being aware and following some of the recommendations listed you might be able to minimize your fall risk. 

First, know the facts. The latest Center for Disease Control, lists the following: 

Facts About Older Adult Falls, CDC Sept 6, 2022 

• About 36 million falls are reported among older adults each year—resulting in more than 32,000 deaths. 
• Each year, about 3 million older adults are treated in emergency departments for a fall injury. 
• One out of every five falls causes an injury, such as broken bones or a head injury. 
• Each year at least 300,000 older people are hospitalized for hip fractures. 
• More than 95% of hip fractures are caused by falling—usually by falling sideways. 
• Women fall more often than men and account for three-quarters of all hip fractures 

Second, let your doctor know you have a fear of falling or have fallen: 

When you go to the doctor, they always ask you “have you fallen lately.”  Most will reply No, because you do not want to be looked at as old, weak, unable to care for yourself, and lose your independence.  All of these are normal feelings and reactions for someone who is aging. However, this is a serious issue and one that should not be put on the back burner.  Ask yourself the following questions: 

1. Sometimes I feel unsteady when I am walking 

1. I steady myself by holding onto furniture when I am walking around my home 

1. I am worried about falling 

1. I need to use my hands to push myself up from a chair 

1. I have trouble stepping up onto a curb or a step 

1. I have lost some feeling in my feet 

1. I often feel light headed or more tired than usual 

1. I do not see as well as I used to 

If you answered yes to any of these questions, then you need to do the following: 

• Get a physical checkup each year 
• Review all your medicines with your doctor or pharmacist 
• Get a medical eye exam yearly 
• Start doing exercises to improve strength and balance 

Additionally, how does one know if they have issues with balance and are a FALL risk if they haven’t fallen?  Do this test. 

1. Stand sideways to the kitchen counter and have 1 hand on the counter firmly and the other out to the side 

1. Lift the outside knee up as high as you can 

1. Try and take your hand off the counter and count to 30. 

If you can’t do this you have issues with balance and are an immediate fall risk. 

So, we are back to what can we do to help prevent ourselves from falling.  

*Follow a regular exercise program that will increase your strength and balance 

* Keep floors free from tripping hazards and have clear pathways throughout your house 

* Make often used items easily accessible 

* Make sure there are no throw rugs with fringe and put rubber matting underneath them 

* Install grab bars in the bathroom 

*Secure hand rails and or install additional railings where there are steps 

* Make sure areas in and outside your home are well lit and be aware of your surroundings 

*Do not get on ladders or step stools 

I’m here to tell you these recommendations can help, and trust me, if it will keep you from using bad 4 letter words than isn’t it worth it?