Everyone has had a slip, fall or stumble at some point. For most of us it happens infrequently, and usually doesn’t result in any sort of injury. However, as we grow older we are increasingly at risk for having a fall. With the risk of increased falls comes an increased risk of injury.
There are many different factors that can increase the risk of falling. Most risks for falling can be classified into two main categories. Personal risk factors for falls are those that have to do with the person who is at risk for falls. As we age, our bodies change. Problems with eyesight or balance, loss of muscle and bone strength, chronic illnesses and increased use of certain medications, are all factors that may increase someone’s risk of falling. Certain behaviours and lifestyle choices can also contribute to someone’s risk of falling. Rushing, not paying attention, or taking unnecessary risks are all examples of behavioural risk factors. Being physically inactive, having a diet that is not well balanced, and improper footwear can also increase the risk of falling.
Luckily most of the risk factors listed above can be changed to reduce the risk of falling. Specific exercises prescribed by a physiotherapist can help to rebuild strength, balance, co-ordination and endurance.Community programs like Tai Chi or yoga are excellent for staying in shape and working on core strength and balance.Getting a doctor to review medication, and ensure that it is not causing problems with balance or co-ordination can help prevent falls. Taking the time to do things properly, being physically active and eating a proper diet are all fairly simple things that can greatly reduce the risk of having a fall.
The second category of risk for falls is indoor and outdoor environments. Conditions inside the home and in buildings in the community can increase the risk of falling. Potential hazards include bathtubs without grab bars or non-slip surfaces; scatter mats that are not well secured to the floor; electrical or telephone cords in walking areas; and stairs with poor lighting, no handrails, or uneven steps.There are also many strategies that can be used to reduce these risks as well.
Slippery surfaces can be made safer by using non-slip waxes; taking throw rugs out and putting non-slip mats in the bath and shower and other wet surfaces, removing obstructions and clutter, making sure there is adequate lighting and using nightlights in the bedroom or hallway are all simple ways to decrease the risk of falls.When these strategies are no longer enough, walking aides such as a cane or a walker may need to be considered to further reduce the risk of falling.
Outdoor hazards include: poor lighting, broken sidewalks, badly designed or poorly marked stairs, and poor snow or ice removal. These factors are somewhat harder to control. In most cases it is simply a matter of using good judgement to decide whether a particular outdoor environment is safe and avoiding any situations where the risk of having a fall is high.Usually the most effective way to prevent falls is to use a combination of all of the solutions mentioned above.
If you or someone you know is at risk of falling, talk to your family doctor, go and see a physiotherapist to get proper exercises to improve strength and balance, and make some simple modifications in the home to make it safe.Ben Chatterson is a physiotherapist at Rehabilitation in Motion which has four Island locations including two in Campbell River: Willow Point, 923-3773; Quinsam (across from SaveOn Foods), 286-9670; Comox Valley, 334-9670; Port Alberni; 723-9675. Ben Chatterson works at the Comox Valley Clinic. Visit www.rehabinmotion.com
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