Fall Prevention Tips

Falls are the leading cause of injury and injury-related deaths for adults aged 65 and older, and the fall-linked death rate in that age range has increased 41% in the last decade. Unfortunately, older adults are not only more prone to falling but more likely to be injured by falls. In fact, one out of every five falls by an older adult results in a serious injury, such as a broken bone or head injury.

That said, you don't have to be over 65 to suffer a serious injury from a fall, and such injuries can be life-changing. CLVFD frequently responds to people injured in falls, and both the ages of the people and the causes of the falls run the gamut -- young to old, daily activity to unexpected adventure. I think it's fair to say that we all could use a little more caution as we go about our day, a little more care when we climb that ladder, and some help learning how best to move into and through our later lives as surefootedly as possible.

To that end, here are an even dozen fall prevention tips for your consideration:

1. Always use the handrail (if one's available -- see #2) when taking the stairs or on a steep incline. You might think you don’t need it, but no matter how hale and hearty you are, it’s remarkably easy to turn an ankle, miss the edge of a step, or think you’ve gotten to the last step when there’s still one to go.

2. Install handrails anywhere they might be needed. Up the front steps of your house. Going down that pathway that gets slippery in the rain/snow. That single step down into the garage. Even if you think you don’t need one, please consider older friends or relatives who aren’t as fit as you. Handrails are easy and cheap to install and they can make an enormous difference in safety.

3. Add lighting for steps and uneven paths. You can’t avoid tripping over what you can’t see. We’re a Dark Skies community in Crystal Lakes, so use motion activated lights that are directed down to illuminate the stairs or ground (no point in shining those lights upward anyway when what you need to see is at your feet).

4. Use a flashlight when walking around outside. Give one to guests to use. There isn’t path lighting everywhere; bring your own and use it!

5. Don’t carry items in both hands while descending stairs, inclines, or on uneven surfaces. Not only do you not have a hand free to take the handrail (you did install a handrail, right?), but these items may block your ability to see where you’re going (are you on the last step or the second to last step?). Also, if you should fall, your hands aren’t free to help catch yourself.

6. Routinely scan ahead to note obstacles and changing conditions. Keep your eyes up and look ahead, so you know what’s coming. Do this whether you’re walking on a “clear” sidewalk or in our lovely forested home, because you never know when your clear path might become not-so-clear.

7. Speaking of scanning ahead… never look at your cell phone while walking. This applies to outside or inside the home. You certainly can’t keep an eye out for obstacles if both eyes are glued to your phone.

8. When getting up in the middle of the night, turn on a light, use a flashlight, or install a motion-activated nightlight. Before going to bed, check that the path between the bed and the bathroom is clear. But if you don’t live alone (or have pets), don’t assume it’ll stay that way. Make sure there’s some light available so you can look out for unexpected trip hazards.

9. Be careful where you place throw rugs (or better yet, don’t use them). It’s easy to catch your foot on the edge of a throw rug or have one slide out from under you. Throw rugs are huge trip hazards, and while they make nice décor accents, it’s safer to avoid them altogether, especially if you or a loved one has any balance issues.

10. Install grab bars in your bathroom. Almost 80 percent of falls in the home occur in the bathroom, and more than 200,000 seniors are treated in emergency rooms each year for bathroom-related injuries. It’s no surprise that tubs and showers get slippery, and it’s easy to fall when stepping over the side of a tub, when all your weight is on one foot. Install grab bars inside and outside the tub, to make it easier to get in and out without slipping. Also install a grab bar near the toilet, so older friends and relatives can get up with greater ease and without pulling your towel bar off the wall.

11. Be careful getting in and out of cars. When it’s slippery out or if you have balance issues, get into the car by sitting on the seat, then swinging your legs into the car (and the reverse when exiting). You’re a lot more stable with both feet on the ground than with one foot in the car and all your weight on the other one.

12. When getting things down from high shelves, use a stepstool or ladder. And make sure it’s placed on a stable surface and you’re using it properly. No matter how tempting it is to climb on that chair or other nearby object, take the time to get out the right tool for the job and do it safely.

If you want to install railings, grab bars, and other safety features but don’t have the skills or funds to take those projects on, check with the Volunteers of America Handyperson Program (click here for the Northern Colorado chapter). They’ll help install these kinds of safety features for free (you buy the materials, they provide the labor). They’re also looking for volunteers, if you’d like to help out, and there's a link on that page with more information.