From the moment we first try to walk, we learn about falling down. We've all done it at some point, and do it an awful lot in childhood. Since we are all so familiar with falling, we may not take it as seriously as we should. Accidents may not have the same numbers as heart disease, cancer, diabetes, COPD or other illnesses, but just like disease, injury causing accidents are preventable.
According to 2007 data by the Center of Disease Control, unintentional falls were the most common non-fatal injury treated in emergency rooms in the United States, with more than 8 million recorded cases. While seniors over 65 accounted for the lion's share of the numbers, at 1,927,766 cases, falling was still the most common injury treated in emergency rooms across all age categories except one (15 to 24 year-olds).
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Falling is also the third most common cause of fatal injuries according to 2006 CDC data, and #1 for folks 65 and over (16,650 in 2006).
Most falling accidents do happen at home, from unsafe step ladders, improperly placed cords, and other lapses of care, but they can also happen at the workplace. Certain occupations are certainly at a higher risk (construction, window washers, minor characters in the Sopranos) but most of the prevention related to those specialties are best left to occupational experts like OSHA (and are beyond the scope of this article). The rule of thumb however, is to be certain you have safety rails if you are working in any area elevated more than six feet.
Falling data, indecently also includes "Defenestration," which is the act of throwing someone out a window, so I defend the right to make a pop culture reference to "Little Paulie" from the Sopranos. Before I get into ways to prevent injuries from falling, I'd also feel like I was cheating the audience if I failed to mention Serbian national hero Vesna Vulovi?, a flight attendant that survived a fall from more than 33,000 feet when her airliner crashed in multiple sections after a bombing of the plane in 1972 over Czech airspace. Vesna, considered one of the luckiest people on Earth, has made a name for herself in politics and according to the Guinness Book of Records, hold the record for surviving the "highest fall without a parachute." This is a record unlikely to be beaten any time soon.
If you are over 65, your odds of falling in any given year (according to the Mayo Clinic) are about 1 in 3, and as I stated before, falling is the leading cause of both lethal and non-lethal injury to seniors. Here are some steps you can take to really reduce your risk and keep your mobility from being compromised.
See Your Doctor
A primary care physician is a first stop in creating your fall prevention plan. Together, you and your doctor can look for leading falling risks in your environment, activities, and medication side effect profiles.
Your doc needs to know all medications you take (including non-prescription meds) and any health conditions that can be at risk (eye and ear problems, dizziness, joint pain are big flags). Part of this is to look to ways to wean yourself off off certain kinds of medication, such as pills for anxiety and insomnia, which can impair your balance. Your doctor may also want to help you strengthen your posture and help you walking style, which can really make a huge difference in reducing your risk.
Exercise
Your doctor can also help you pick up some new activities if you aren;t currently active. Couch potatoes are at a much higher risk of injury from falls, and regular exercise that emphasizes gentles movement, like walking, water workouts, and tai chi especially have been proven to help balance and overall mobility fitness.
Shoes
High heels can be a killer. Oversized slippers are definately a no-no as well. You'll want to carefully measure both feet when buying new shoes. Sizes can change, and your old favorite shoes may not fit any more. You'll want a proper fit, with non-skid soles. My eccentric grandmother used to love gardening in combat boots, but extra-thick soles are a big risk for tripping. Avoid these as well.
Tying shoes can be problem for some. Do not far velcro fasteners and if you are a woman with wide feet, do not be afraid to buy men's shoes. I personally think there is a conspiracy to purposely design to women's shoes to be as ill-fitting and uncomfortable as possible. Do not let vanity stand in the way of mobility.
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Assistive Devices
Don't try to be a gymnast. A few bucks spent on grab bars inside and outside the shower, raised toilet seats, and a plastic seat mounted in the shower are all good ideas. Rails are a must for any stairways, and as long as we are talking stairways...
Let There Be Light
As we age, our eyes lose sensitivity to light. An awful lot of falling happens simply because we try to make our way in dim rooms like we did when we were younger. Install brighter bulbs in your fixtures and lamps, and plant night lights throughout your home. Create "lightpaths" in your house, with illuminated or glow in the dark light switches, so that you never have to spend a moment in the dark. Consider placing flashlights in strategic locations in case of a power outage, which by no coincidence, is a major cause of falls for people of all ages.
Eliminate Clutter
My eccentric grandma was a pack rat, and always had boxes and newspapers stacked around her home. She also had some scary cable runs going on and I have no idea how she navigated as well as she did. Keep clutter out of all walkways: newspapers, boxes, and cords are the enemy. Move them out of the way. Ditto for magazine racks, coffee tables, and plant stands. Put them in the corner and not in the middle of rooms.
Secure loose rugs with double sided tape or tacks and fix loose floorboards or carpeting as soon as you notice them giving way.
The kitchen and bathrooms are especially dangerous places for a fall. Put nonslip mats in the tub. Use non-skid floor wax. Clean spills immediately. Anything you need to reach, such as food, dishes, utensils, clothing, and so on should all be within easy reach.
