Article - Falls: Prevention and Recovery

Falling in love is great. Falling on the floor is not. While the idea is horrifying and probably remote, it is important to face that it could happen. We've covered taking care of yourself in a previous article, now we need to improve our home environment to prevent falls and practice what to do if there is a fall.

Evaluate your "traffic pattern" for potential hazards or improvements:

Locate the places in your home that are tricky to maneuver, such as where the carpet meets bare flooring, and find ways to eliminate them or mark them clearly. For example, be sure there are contrasting colors between uneven surfaces so you can tell where they begin and end.

• Make sure the pathways clear enough by eliminating excess furniture and clutter.

• Is the lighting sufficient to identify changes in flooring? Replace light bulbs that are out quickly (Are your fixtures easy to reach?) and make sure that light switches are accessible so you don't walk into a hall or room in the dark. If you tend to leave shoes on the stairs or in the hallway, good lighting will remind you. Either that, or get out of the habit of leaving shoes in your path.

• Small area carpets should be eliminated, tacked down or at least have a non-slip material under them that grips the floor. Floors, like tile, can be treated with a special finish to make them less slippery.

Is there enough support for standing up and walking?

• If you are using furniture for support as you walk, can the chair or table really do the job safely without tipping?

• Handrails on the stairs and in the hallways can be helpful.

• Higher, sturdier chairs with arms are easier to rise from.

• Make it easier to rise from the toilet with fold down grab bars or a toilet support frame.

• Wet areas like tubs and showers should have properly installed grab bars at different heights and angles.

• Bed rails ensure your safety if you move around while you sleep. They also provide something to hold when you are getting in and out of bed.

Know and practice the best way for getting up off the floor without risk of injury to yourself or your caregiver.

• It may sound simple, but when was the last time you sat down on the floor and got up again? If it has been a long time, wait until someone is with you before you attempt this gravity defying effort.

• The most common way to get up, as described by the American Academy of Orthopedic Surgeons:

  • From your back, roll over naturally, turning your head in the direction of the roll.

  • If you can, push yourself up onto your hands and knees so you can crawl to a strong, stable piece of furniture like a chair. Approach the chair from the front and put both hands on the seat.

  • Slowly, begin to rise. Bend whichever knee is stronger, keeping your other knee on the floor. Push up with both arms and the one leg.

  • When you are almost standing, slowly twist around and sit in the chair.

  • Rest as often as you need to along the way. This is not a race.

• The procedure is similar with a caregiver present, with just some light assistance from the caregiver as needed. A chair could be brought closer to you and another chair placed behind you to sit on once you are up. The caregiver should not lift you!

• If you know that getting up will be extremely difficult due to your weight or frailty, consider having an inflatable lift cushion at home to help in an emergency. Easily stored in a closet, this portable device consists of an inflatable cushion (similar to an air mattress) and compressor that fills the cushion with air. When activated, this system will slowly lift you off the floor.

We rehearse and prepare for all sorts of events throughout our lives. Skiers practice falling to learn the best way to get up again. Why shouldn't you prepare for one of the most common physical emergencies for seniors? If you have taken a fall and were not injured, be sure to tell your physician about it so that any underlying physical causes can be evaluated. Don't let yourself lose your independence or quality of life. Be safe and prevent falls.

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