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Fall prevention: 6 ways to reduce your falling risk
Falls put you at risk of serious injury. Prevent falls with these fall-prevention measures.
By Mayo Clinic staffThe odds of falling each year after age 65 in the United States are about one in three. Fortunately, most of these falls aren't serious. Still, falls are the leading cause of injury and injury-related death among older adults. You're more likely to fall as you get older because of common, age-related physical changes and medical conditions — and the medications you take to treat such conditions.
You needn't let the fear of falling rule your life. Many falls and fall-related injuries are preventable with fall-prevention measures. Here's a look at six fall-prevention approaches that can help you avoid falls.
Fall-prevention step 1: Make an appointment with your doctor
Begin your fall-prevention plan by making an appointment with your doctor. You and your doctor can take a comprehensive look at your environment, your health and your medications to identify situations when you're vulnerable to falling. In order to devise a fall-prevention plan, your doctor will want to know:
- What medications are you taking? Include all the prescription and over-the-counter medications you take, along with the dosages. Or bring them all with you. Your doctor can review your medications for side effects and interactions that may increase your risk of falling. To help with fall prevention, he or she may decide to wean you off certain medications, especially those used to treat anxiety and insomnia.
- Have you fallen before? Write down the details, including when, where and how you fell. Be prepared to discuss instances when you almost fell but managed to grab hold of something just in time or were caught by someone.
- Could your health conditions cause a fall? Your doctor likely wants to know about eye and ear disorders that may increase your risk of falls. Be prepared to discuss these and how comfortable you are walking — describe any dizziness, joint pain, numbness or shortness of breath that affects your walk. Your doctor may then evaluate your muscle strength, balance and walking style (gait).
Fall-prevention step 2: Keep moving
If you aren't already getting regular physical activity, consider starting a general exercise program as part of your fall-prevention plan. Consider activities such as walking, water workouts or tai chi — a gentle exercise that involves slow and graceful dance-like movements. Such activities reduce your risk of falls by improving your strength, balance, coordination and flexibility. Be sure to get your doctor's OK first.
If you avoid exercise because you're afraid it will make a fall more likely, tell your doctor. He or she may recommend carefully monitored exercise programs or give you a referral to a physical therapist who can devise a custom exercise program aimed at improving your balance, muscle strength and gait. To improve your flexibility, the physical therapist may use techniques such as electrical stimulation, massage or ultrasound. If you have inner ear problems that affect your balance, balance retraining exercises (vestibular rehabilitation) may help. These involve specific head and body movements to correct loss of balance.
Fall-prevention step 3: Wear sensible shoes
Consider changing your footwear as part of your fall-prevention plan. High heels, floppy slippers and shoes with slick soles can make you slip, stumble and fall. So can walking in your stocking feet. Instead:
- Have your feet measured each time you buy shoes, since your size can change.
- Buy properly fitting, sturdy shoes with nonskid soles.
- Avoid shoes with extra-thick soles.
- Choose lace-up shoes instead of slip-ons, and keep the laces tied.
- Select footwear with fabric fasteners if you have trouble tying laces.
- Shop in the men's department if you're a woman who can't find wide enough shoes.
If bending over to put on your shoes puts you off balance, consider a long shoehorn that helps you slip your shoes on without bending over.
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