It is scary to think that falling is one of Australia’s leading causes of hospitalisation – and majority of these injuries are experienced by people over the age of 70. A big reason for this is that as we get older, our muscle strength, bone strength and ability to correct our balance all decline. As a result, when you misstep, catch your foot on something or get bumped in a busy environment, the ability to regain your balance or to absorb the impact of hitting the ground are greatly diminished.
Falls in older adults can often cause serious injuries; anything from muscle and tendon tears in the shoulder to fractures of arm, hip and pelvis.
How to reduce your risk?
· Improve your balance
It is important to practice both static (stationary) and dynamic (moving) balance exercises to reduce your falls risk. Our balance is contributed to by 3 systems – visual, vestibular (inner ear) and proprioceptive (nerves that sense our position). An assessment of your balance will highlight which of these systems needs to be improved. Exercises can then be made more challenging by decreasing your base of support, having you stand on an unstable surface, closing your eyes, moving your head or body and multi-tasking. Like anything, the more you practice the exercises you are given, the more improvement you will make.
· Improve your overall strength
Vital movements for independent living (getting out of bed, sitting to standing, getting up from the floor and walking) all rely on us having adequate strength and control in our legs. If you don’t have the strength required to efficiently complete these movements, you will compensate for this and move in ways which can be unstable and unsafe. This results in an increased risk of falling.
Upper body and core strength are also important to build and maintain, to ensure that your daily tasks are undertaken in a safe and independent manner. Increased muscle mass will also not only provide more cushioning, but allow you to absorb impact more effectively if you do fall.
Strengthening your muscles will also strengthen your bones. This is particularly important for those with decreased bone strength (osteoporosis or osteopaenia). As we age, our bones naturally lose their strength, which means that in the event of a fall, we are much more likely to experience a fracture – and very long and slow rehab. In many cases, broken bones from falls are the trigger for a steep decline in function and mobility.
· Use appropriate mobility aids
There is no shame in using a walking aid if it decreases your risk of falling – and there are lots of different options to choose from. If you feel unstable walking or turning, and think you would benefit from some assistance, a walking stick or walking frame can greatly assist. These don’t always need to be permanent either. They can be a temporary solution while you build your strength and improve your balance and confidence. Your physio can help you select the most appropriate walking aid for you.
· Medical / GP check up
In addition to the factors listed above, there are a number of other medical factors that can contribute to an increased risk of falling. It is important to have regular check ups and medication reviews with your GP to ensure that you have all bases covered.
It is never too late to start working on your strength and balance! Falls risk screening and assessment should be completed yearly for those aged 65 and above. If you or a loved one would like a falls risk assessment or is interested in a tailored exercise program to improve your strength and balance to reduce risk of falls, please contact our clinic to book an appointment with one of our physiotherapists.
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