You CAN Reduce Your Fall Risk

Many risk ractors are controllable.  Below are risk factors for falls and ways to reduce each risk.

Risk: Balance and Gait Problems

Unsteadiness with standing or walking or a change in activity level due to unsteadiness may indicate a balance problem. Poor or ill-fitting footwear can also adversely affect balance and gait.

Take Action:

  • Exercise regularly and stay active. Balance and strength exercises have been shown to be the most effective in reducing fall risk.
  • Whole body exercises such as Tai Ji Quan: Moving for Better Balance®  have been found to improve balance. Find programs here: Tai Ji Quan: Moving for Better Balance Maps
  • You may also ask your primary health care provider for a referral to a balance program or physical therapist. This is especially important if you are unsteady or are afraid of falling. Also remember to wear supportive shows without heels. Loose slipper should be avoided.

 

Risk: Decreased Strength and Flexibility

Common problems include decreased neck and trunk flexibility, decreased hip and ankle strength and decreased ankle flexibility.

Take Action:

  • Exercises that strengthen weak muscles and increase flexibility of tight muscles can help improve balance and ability to walk. We recommend Tai Ji Quan: Moving for Better Balance®.
  • You may consult with your primary care provider for strengthening ideas.

 

Risk: Low Levels of Vitamin D

Vitamin D is important for strong muscles and bones for fall risk reduction.

Take Action:

  • Healthy adults can improve balance, muscle strength, and bone strength and reduce the risk of falls and fractures by taking 800 IUs of Vitamin D3 or Cholecalciferol/day.
  • Ask your primary care provider if this is right for you.

 

Risk: Impaired Hearing

It may be difficult to localize the source of a sound or one may not hear a vehicle or person approaching.

Take Action:

  • Schedule regular hearing checks.

 

Risk: Dizziness

Dizziness can result from many conditions and should be evaluated by your primary health care provider if present. A common problem is low blood pressure when standing causing one to feel lightheaded. Another common source of dizziness is inner ear or vestibular problems.

Take Action:

  • Contact your primary health care provider with any symptoms of dizziness. He or she will evaluate this and determine the cause.
  • If the cause is thought to be due to inner ear problems you may be referred to and ENT physician specializing in this and/or a physical therapist specializing in vestibular or inner ear problems.
  • Make sure you are steady and not dizzy when coming to a stand before you begin to walk.

 

Risk: Altered Mental Status

Depression or dementia can decrease activity level and one’s ability to attend to environmental changes.

Take Action:

  • Contact your primary health care provider with any symptoms or concerns.

 

Risk: Use of Multiple Medications

Many medications have side effects that can impair your coordination and balance or cause dizziness. Medication risk increases with the number of medications that are taken. Four or more have been shown to increase fall risk.

Take Action:

  • Consult with your primary health care provider and pharmacist for more information regarding the medications you take and their potential side effects and interactions with each other.
  • Your primary health care provider may choose to decrease or change medications if appropriate. You should NEVER change your medication without consulting with your primary health care provider first.

 

Risk: Alcohol Use

Excessive alcohol use can also negatively affect balance.

Take Action:

  • Limit alcohol intake. This may be especially important if you are taking medication.

 

Risk: Impaired Vision

Inability to accurately see one’s environment can lead to falls. A change to bifocals may temporarily affect your balance. Changes in depth perception may also contribute toward falls.

Take Action:

  • Schedule regular vision checks.

 

Risk: Chronic and/or Acute Illness

Many chronic neurological conditions (such as Parkinson’s Disease, stroke and head injury) and other chronic illnesses may impair balance. Inactivity or weakness following an acute illness or hospitalization may also impair balance and increase fall risk.

Take Action:

  • Consult with your primary health care provider with any symptoms of unsteadiness, weakness or difficulty with walking during your daily tasks.
  • A physical therapist referral may be appropriate.

 

Risk: Recent Falls

A fall within the past 6 months may put you at greater risk of another fall. This is especially true if the fall occurs without apparent cause, such as with walking from one room to the next.

Take Action:

  • Assess the cause of the fall and make appropriate corrections to personal risk factors or the environment if appropriate.

 

Risk: Environmental Hazards

There are trip hazards in your home that may make it more likely to fall such as throw rugs that stick up or cords not hidden or put away.

Take Action:

  • Click on the link below for a home safety assessment and make any modifications necessary.

 

Risk: Fear of Falling

Fear of falling can inhibit you from participating in your daily activities of living.

Take Action:

  • Matter of Balance, an 8 week classroom based course, has been shown to significantly reduce fear of falling. Find programs in your area here: Program Maps

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