What should you do if you fall?
If you fall, it's important to keep calm.
If you're not hurt and you feel strong enough to get up, don't get up quickly. Roll onto your hands and knees and look for a stable piece of furniture, such as a chair or bed. Hold on to the furniture with both hands to support yourself and, when you feel ready, slowly get up. Sit down and rest for a while before carrying on with your daily activities.
If you're hurt or unable to get up, try to get someone's attention by calling out for help, banging on the wall or floor, or using your aid call button (if you have one). If possible, crawl to a telephone and dial 995 to request an ambulance. Try to reach something warm, such as a blanket or dressing gown, to put over you, particularly your legs and feet. Stay as comfortable as possible and try to change your position at least once every half an hour or so.
You should also have a good way to call for help. People who have fallen several times may keep a telephone in a place that can be reached from the floor. Another option is installing a personal emergency response system (a medical alert device) that signals someone to check in on you.
The first priority is treatment of injuries, such as head injuries, fractures, sprained ligaments, and strained muscles.
The next priority is to prevent subsequent falls by treating disorders that may have contributed to the fall. Physical and occupational therapists can help improve people's walking and balance as well as their self-confidence after a Fall. They can provide tips on how to avoid falling. Therapists can also encourage people to remain active. Physical therapy and supervised balance training and stretching can help reduce the risk of falling.
How can you prevent falls?
These are some simple things you can do to keep yourself from falling.
- Talk to your doctor to:
- Evaluate your risk for falling and talk with them about specific things you can do;
- Review your medicines to see if any might make you dizzy or sleepy. This should include prescription medicines and over-the-counter medicines. Your doctor may recommend alternative medication or lower doses if they feel the side effects increase your chances of having a fall. In some cases, it may be possible for the medication to be stopped.
- Do strength and balance exercises.
- Do exercises that make your legs stronger and improve your balance. This can take the form of simple activities such as walking and dancing, or training programmes. Tai Chi is a good example of such an exercise.
- Wear proper clothes and footwear.
- Avoid loose-fitting, trailing clothes that might trip you.
- Wear well-fitting shoes that are in good condition and support the ankle
- Take care of your feet by trimming your toenails regularly and seeing a doctor about any foot problems.
- Have your eyes checked.
- Have your eyes checked by an eye doctor at least once a year, and be sure to update your eyeglasses if needed. If you have bifocal or progressive lenses, you may want to get a pair of glasses with only your distance prescription for outdoor activities, such as walking. Sometimes these types of lenses can make things seem closer or farther away than they really are. Not all visual problems can be treated. However, some problems, such as cataracts, can be surgically removed.
- Make your home safer:
- Add grab bars inside and outside your bathroom
- Use non-slip mats in the bathroom
- Mop up spills to prevent wet, slippery floors
- Get help lifting or moving items that are heavy or difficult to lift
- Remove clutter that you could trip over
- Ensure all areas of the home are well lit
- Avoid alcohol
- Drinking alcohol can lead to loss of co-ordination and exaggerate the effects of some medicines. This can significantly increase the risk of Falls, particularly in older people. Avoiding alcohol or reducing the amount you drink can reduce your Fall risk. Excessive drinking can also contribute to the development of osteoporosis.
If you've fallen in the past, making changes to reduce your chances of falling can also help you overcome any fear of falling.