10 Tips to prevent falls:

It is Physiotherapy Back Week11 – 15 September 2006 

Falling could be a serious blow to anyone’s confidence! As we age, we loose bone and muscle mass. Loosing too much strength affects our balance, which increases the risk of falling and bones break much more easily in the elderly.   

Your PhysioFriend wants to share some secrets with you…  

 1.       It’s never too late to start exercising! Balance is a skill you can keep or recapture at any age.

2.       Exercise regularly – this keeps the balance “in tune”, and the bones and muscles strong.

3.       Exercise within your own limits – conditions such as diabetes, arthritis or asthma should not stop you from exercising. Your Physiotherapist can provide you with a tailor-made exercise program.

4.       Maintain good posture – good back care throughout your life will assist with your posture and balance.

5.       Walking aids such as sticks and frames should be correctly prescribed and fitted. Do not borrow from other people.

6.       Choose proper foot wear – firm fitting, flat shoes improve your stability.

7.       Take extra care on uneven ground – surfaces such as gravel and grass are more challenging to your balance.

8.       Good vision helps your balance – be careful if lighting is poor. o        Avoid walking in the dark. Keep night lights on the route from the bedroom to the bathroom and kitchen. o        Mark steps and banisters with bright tape. Install handrails if none are available.

9.       Be aware of home hazards – o        Slippery mats should be removed. Alternatively, place a sticky or non-skid material under them. Tack down any loose edges.o        Dangling electrical cords should be taped down.o        Clutter can turn your home into an obstacle course. Arrange tables, footstools and chairs so there is plenty of room to walk around them.o        Pets – become more aware of any small pets as they can sometimes get underfoot and cause a fall.o        Commonly used items should be placed in easy to reach cabinets to reduce your need to climb on chairs and stools.o        The bathroom: Install handrails. Make use of an elevated toilet seat, a shower seat and/or non slip rubber mats in the bathtub.

10.   Have a “Falls Emergency Plan” – know how to summon help if you do have a fall.·         Wear a whistle / remote control for an alarm system around your neck;·         Have your cell phone charged and active on your person;·         Have a list of emergency – and contact telephone numbers at your telephone. 

      For more information, free advice during Physiotherapy Back Week orto find a Physiotherapist who is also a member of the SASP, ( 0800 001870 

DISCLAIMER: The content of these pages is for information and educational purposes only. The South African Society of Physiotherapy has attempted to provide up-to-date and accurate information at the time of publication. The South African Society of Physiotherapy does not assume liability for the use of the information contained on these pages. It does not replace, nor should it be considered an alternative to a medical consultation. In case of illness or injury, individuals should consult their own physiotherapist or doctor.