Falls are a significant concern, particularly as we age. In the UK, falls are the most common cause of injury-related deaths in people over 75, and nearly one in three adults aged 65 and over will experience at least one fall a year. However, falls aren’t an inevitable part of growing older. With the right strategies and support, it’s possible to significantly reduce the risk of falls while boosting confidence in everyday movements. At Home Physio Group, we’re dedicated to helping you stay safe, active, and independent. This guide will walk you through practical tips and advice on falls prevention and how to maintain your confidence.
Understanding the Risk of Falls
Falls can happen to anyone, but certain factors increase the risk. These include age-related changes like reduced muscle strength, balance issues, and slower reflexes. Medical conditions such as arthritis, vision problems, or neurological disorders can also contribute to the likelihood of falling. Additionally, environmental factors like uneven surfaces, poor lighting, or slippery floors can turn everyday activities into potential hazards.
UK Falls Statistics
In the UK:
- Falls account for 87% of all fractures in people aged 65 and over.
- Around 220,000 older people are admitted to hospital annually as a result of falls.
- Hip fractures are particularly common, with over 70,000 occurring each year due to falls.
- Approximately 50% of falls happen at home, highlighting the importance of home safety measures.
These statistics underscore the importance of falls prevention, not just to avoid injury but to maintain a higher quality of life.
The Importance of Falls Prevention
Preventing falls is about more than just avoiding injury; it’s about maintaining your quality of life and independence. A fall can lead to serious injuries, such as fractures or head trauma, which can have long-term consequences on your health and mobility. Beyond the physical impact, the fear of falling can also lead to a reduction in activity levels, which in turn can cause further weakening of muscles and balance, creating a cycle of increased fall risk.
Steps to Prevent Falls
1. Stay Active
Regular physical activity is one of the most effective ways to reduce the risk of falls. Exercise helps maintain muscle strength, flexibility, and balance. Activities like walking, swimming, or specific balance exercises can make a big difference. At Home Physio Group, our physiotherapists can design a personalised exercise programme tailored to your needs, helping you build strength and confidence.
2. Assess Your Home Environment
Making small changes at home can significantly reduce fall risks. Ensure that walkways are clear of clutter, secure loose rugs, and install grab bars in areas like the bathroom. Good lighting is essential, consider adding night lights in hallways and staircases to help you navigate safely in the dark.
3. Footwear Matters
Wearing the right shoes is crucial in preventing falls. Choose well-fitting, non-slip shoes with good support. Avoid walking around in socks, slippers without grip, or shoes with high heels, as these can increase the risk of slipping or tripping.
4. Manage Health Conditions
Regular check-ups with your GP are important to manage any health conditions that could affect your balance or mobility. If you’re on medication, ask your doctor or pharmacist about any side effects that might increase your fall risk, such as dizziness or drowsiness.
5. Vision and Hearing Checks
Poor vision or hearing can lead to misjudging distances or missing potential hazards. Regular eye and ear checks are essential. If you wear glasses or hearing aids, ensure they are the correct prescription and in good working order.
6. Use Assistive Devices
If your physiotherapist recommends a walking stick or walker, use it consistently. These devices are designed to provide extra support and stability. Make sure your device is adjusted to the correct height and learn how to use it properly for maximum benefit.
Building Confidence After a Fall
If you’ve experienced a fall, it’s natural to feel a loss of confidence in your ability to move around safely. However, rebuilding this confidence is key to avoiding further falls. Here at Home Physio Group our physiotherapists will work with you to regain your confidence following a fall.
1. Gradual Return to Activity
Start with gentle activities and gradually increase your level of physical activity as your confidence improves. Our physiotherapist’s can guide you through exercises that rebuild strength and balance at a comfortable pace.
2. Education and Awareness
Understanding what caused your fall can help you prevent future incidents. Work with your physiotherapist to identify and address any specific issues.
3. Support Networks
Don’t hesitate to reach out to family, friends, or caregivers for support. They can provide encouragement and assistance as you regain your confidence.
How Home Physio Group Can Help
At Home Physio Group, we specialise in helping individuals stay safe, mobile, and independent. Our experienced physiotherapists can provide personalised falls prevention programmes, including home safety assessments, strength and balance exercises, and education on managing health conditions. We work with you to build your confidence and ensure you feel secure in your daily activities.
Falls are a serious concern, but with the right precautions and support, they can be prevented. By staying active, making your environment safer, and addressing any health issues, you can reduce your fall risk and maintain your independence. Remember, you’re not alone. Home Physio Group is here to help you every step of the way.
For more information, please contact us on 0330 335 1016 or alternatively please fill out our contact sheet and we will get back to you.