One in three seniors fall every year, and these falls can lead to injury and extreme pain. Even if you’re not a senior or someone with balance issues, it’s important to prevent falls.
1. Assess Your Home
One of the most common causes of falls is tripping over clutter or encountering slippery surfaces. Take a moment to walk through your home with a critical eye. Here are a few things to look out for:
Clear Pathways: Remove unnecessary items from walkways and stairs. Ensure cords and rugs are securely fastened or removed.
Non-Slip Mats: Place non-slip mats in the bathroom and kitchen areas where spills and slips are more likely.
Good Lighting: Ensure all areas are well-lit, especially stairs and hallways. Consider night lights in bedrooms and bathrooms.
Organizational Tools: Make sure that there is adequate space and storage for belongings so that they do not rest on the floor, where they could become a hazard.
Ensure Handrails are Available and In Good Repair: Do you have a front step that has no handrails? Or do you or someone visiting have a challenging time using them or do not feel comfortable with them? Do you find yourself grabbing a towel bar in the bathroom for that little bit of support? Do you go down the stairs with a hand on the wall? Maybe these areas could use an upgraded handrail or grab bar.
2. Strengthen Your Core
A strong core and lower body can significantly improve your balance and stability. Incorporate these exercises into your routine:
Balance Exercises: Simple exercises like standing on one leg or using a balance board can enhance your stability, as well as lead to more confident movement.
Strength Training: Work with your physiotherapist on strengthening your legs with exercises like squats, lunges, and calf raises. Stronger leg muscles help in maintaining balance.
Core Exercises: Engage in exercises such as planks and bridges to build core strength, which supports overall stability.
Coordination Exercises: Our bodies often do not follow what our mind is trying to tell it— we over or under step or reach, or we have trouble linking movements together fluidly. Often, one wrong step leads to another, increasing your risk of falls. Activities that focus on linking movements together will improve your coordination and balance.
3. Wear Proper Footwear
Footwear plays a crucial role in preventing falls, especially during our colder Edmonton months. Ensure your shoes are:
Well-fitting: Shoes should fit well and provide adequate support without being too tight or too loose.
Non-slip: Choose shoes with non-slip soles, especially if you’re walking on potentially slippery surfaces.
Stable: One thing to pay close attention to is the design of the sole. Is the bottom of the shoe narrower than the heel? If so you will be by nature more wobbly on your feet. If it is wider, it improves your stability. Every step is important.
4. Be Aware of Weather Conditions
Edmonton fall can be snowy, rainy, and for those who are at risk of a fall, even dangerous. Mitigate the risk by:
Avoiding Ice: Be cautious of icy patches on sidewalks and driveways. Use salt or sand to improve traction where possible and hold onto handrails when possible.
Wearing Appropriate Gear: Choose footwear with added traction and ensure you are wearing enough layers to stay warm. Adding slip on grips or spikes is a great way to be more safe on ice!
Taking It Slow: Allow for extra time when walking to and from locations. Make sure you are steady with your pace and do not rush yourself.
We hope that these tips can allow you or your loved ones to avoid falls throughout the year, if you are interested in learning more be sure to visit www.fallpreventionmonth.ca or consult your physio or another medical professional.
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