Patient education: Preventing falls in adults (The Basics)

Am I at risk of falling? — Falls can happen to anyone, no matter how old they are. Several things can increase your risk of a fall, including:

●Vision problems

●Having certain chronic health conditions, being sick, having recently been in the hospital, or having had surgery

●Changing the medicines you take

●An unsafe or unfamiliar setting (for example, a room with rugs or furniture that might trip you, or an area you don't know well)

Your risk of falling increases as you grow older. That's because getting older can make it harder to walk steadily and keep your balance. Also, the effects of falls are more serious for older people.

Overall, 3 to 4 out of every 10 people over the age of 65 fall each year. Many people who fracture a hip never fully recover to how they were before the fracture. If you have fallen in the past, you are at higher risk of falling again.

How can my doctor help me avoid falling? — Your doctor can talk to you about the following things:

●Past falls – It is important to tell your doctor about any times that you have fallen or almost fallen. They can then suggest ways to prevent another fall.

●Your health conditions – Some health problems can put you at risk of falling. These include conditions that affect eyesight, hearing, muscle strength, or balance.

●What to do if you are in the hospital – Falls can happen in the hospital because you are in an unfamiliar place. You might feel unsteady or drowsy from medicines or anesthesia. Or you might be attached to catheters or IV tubing that you could trip over. You are also likely to be weaker than usual.

●Your medicines – Certain medicines can increase the risk of falling. These include some medicines for sleeping problems, anxiety, high blood pressure, or depression. Adding new medicines, or changing doses of some medicines, can also affect your risk of falling.

The more your doctor knows about your situation, the better they can help you. For example, if you fell because you have a condition that causes pain, your doctor might suggest treatments to help with the pain. Or if any of your medicines are making you dizzy and more likely to fall, your doctor might switch you to a different medicine.

Is there anything I can do on my own? — Yes. To help keep from falling, you can:

●Make your home safer – To avoid falling at home, get rid of things that might make you trip or slip. This can include furniture, electrical cords, clutter, and loose rugs (figure 1). Keep your home well lit so you can easily see where you are going. Avoid storing things in high places so you don't have to reach or climb.

●Wear non-slip socks or sturdy shoes that fit well – Wearing shoes with high heels or slippery soles, or shoes that are too loose, can lead to falls. Walking around in bare feet, or only socks, can also increase your risk of falling.

●Take vitamin D pills – Taking vitamin D might lower the risk of falls in older people. This is because vitamin D helps make bones and muscles stronger. Your doctor can talk to you about whether you should take extra vitamin D, and how much.

●Stay active – Moving your body regularly can help lower your risk of falling. It might also help prevent you from getting hurt if you do fall. It is best to do a few different activities that help with both strength and balance. There are many kinds of exercise that can be safe for older people. These include walking, swimming, and tai chi (a Chinese martial art involving slow, gentle movements).

●Use a cane, walker, or other safety devices – If your doctor recommends that you use a cane or walker, make sure that it's the right size and you know how to use it. There are other devices that might help you avoid falling, too. These include grab bars or a sturdy seat for the shower, non-slip bath mats, and hand rails or treads for the stairs (to prevent slipping).

●Take extra care if you have had surgery or are in the hospital – Ask for help with getting out of bed, getting up from a chair, or going to the bathroom. Your body needs time to heal, and it's normal to need help with these things while you recover. It can also help to keep your belongings within reach, and avoid walking around in the dark. If you need help, use the call button instead of trying to get up.

If you worry that you could fall, you can get an emergency alert system. This is usually an alarm button that lets you call for help if you fall and can't get up. If you live alone and you do not have an emergency alert system, always carry a cell phone or portable phone with you when moving around the house.

How do I get up from a fall? — If you do fall, try not to be afraid. Stay calm, and take slow, deep breaths. If someone is near you, call for help right away. If you have an emergency alert system, use it.

Try to find out if you are hurt. If you are hurt badly, trying to get up can make things worse. If you do not think that you are hurt badly, come up with a plan to get up off of the floor.

Some tips to get up after a fall if you are alone:

●Look around you for a piece of sturdy furniture such as a couch or chair. Try to move your body to the furniture. You might need to scoot, crawl, or roll to get close. Do these movements very slowly. If you feel any sharp pains, you might need to stop.

●Once you are close to the furniture, roll onto your side. Pull your knees up toward your chest, and try to get on your hands and knees.

●Put your hands on the seat of the couch or chair.

●Bring 1 leg forward so the foot is flat on the floor. If you have a stronger leg, move this leg first.

●Now, try to stand up. Once both feet are on the ground, slowly turn and lower yourself to sit down on the seat.

What should I do after a fall? — If you had a fall, see your doctor right away, even if you aren't hurt. Your doctor can try to figure out what caused you to fall, and how likely you are to fall again. They will do an exam and talk to you about your health problems, medicines, and activities. They can also check how well you walk, move, and balance. Then, they can suggest things you can do to lower your risk of falling again.

Many older people have a hard time recovering after a fall. Doing things to prevent falling can help you protect your health and independence.

More on this topic

Patient education: Preventive health care for older adults (The Basics)
Patient education: Osteoporosis (The Basics)
Patient education: Bone density testing (The Basics)
Patient education: Calcium and vitamin D for bone health (The Basics)
Patient education: Vitamin D deficiency (The Basics)
Patient education: Hip fracture (The Basics)
Patient education: How to use a walker (The Basics)
Patient education: Staying safe in the hospital (The Basics)

Patient education: Osteoporosis prevention and treatment (Beyond the Basics)
Patient education: Bone density testing (Beyond the Basics)
Patient education: Calcium and vitamin D for bone health (Beyond the Basics)
Patient education: Vitamin D deficiency (Beyond the Basics)