Preventing falls - a guide for older people & their carers

• Poorer balance - the body’s balance reactions slow down with age. Conditions like Parkinson’s Disease and strokes also affect balance.

• Weaker muscles/unstable joints - osteoarthritis is a very common condition that may make it difficult to move around, leading to a lack of exercise which in turn results in weaker muscles and stiff joints.

• Poor eyesight - eyesight can deteriorate with age, and is more likely to be affected by cataracts and weakening muscles. This increases the likelihood of tripping and falling, especially if combined with poor lighting.

• Medication - tranquillisers, antidepressants, sleeping pills and some heart tablets can lead to dizziness. Always take prescribed medication, but consult your doctor if new medication makes you feel dizzy.

Action plan to prevent falls

• Take regular exercise, even if this is only a short walk, to keep muscles strong and joints supple.

• Fit easy grip handrails on both sides of the stairs. Avoid/minimise climbing stairs if you don’t feel safe climbing them.

• Keep stairs and living areas well lit, use 100 Watt bulbs where appropriate. Keep a torch by the bed.

• Never leave objects that may be tripped over, on stairs or in walking areas. Avoid flexes and cables crossing walking areas.

• Use non-slip rubber mats in the bath/shower. Fit a handrail near the bath/toilet. Avoid small rugs in the bathroom.

• Replace worn rugs and carpets. Nail or tape down the edge of rugs to avoid slips and trips.

• Minimise bending/climbing. Keep frequently used items on racks or in drawers at an easy level. Have a letter tray and rack for milk deliveries fitted.

• If you must climb, use proper steps. Never use chairs or tables, which may be unstable.

• Get up from chairs/bed slowly. Blood pressure falls as you get up, and your body may take longer to adjust as you get older.

• Avoid poor fitting shoes or slippers, and heels.

• Have regular eye tests. It is possible in many areas now to have an eye test in your home.

• Avoid clothes that may trip you – like trailing nightdresses.

• Don’t rush to answer the telephone. Warn friends that it may take you longer to reach the telephone. Have an extension socket fitted upstairs.

• If prescribed medication is making you feel dizzy, keep taking it, but consult your GP.

• Keep rock salt at hand to put on external paths in cold weather.

What to do if you have a fall

• Don’t panic - you will probably feel a little shocked and shaken, but try to stay calm.

• Assess the situation

  • if you’re hurt or feel unable to get up, follow the rest and wait plan

  • if you’re unhurt and know you’re able to get up, follow the Up and about plan

• See your GP - all falls are potentially serious and you should see your GP afterwards.

The rest and wait plan

If you’re hurt or unable to get up, wait for help –

• Try to summon help - use a pendant alarm if you have one, bang on the wall, call out for help, crawl towards your telephone, (keep the telephone at a low level).

• Move to a soft surface - if you’ve fallen on a hard floor, try to move to a carpeted area.

• Keep warm - try to reach for something to cover yourself with. Try to move out of drafts.

• Keep moving - do not lie in one position for too long, as you may get cold and suffer from pressure sores. Roll from side to side and move arms and legs if possible. If you need to empty your bladder while on the floor, use a newspaper or item of clothing to soak up the wet, and try to move from the wet area.

The up and about plan

Before you attempt to get up, make sure that you’re not hurt. The method below is a safe way to get up from a fall but there are others. We strongly recommend that you ask for an assessment from a physiotherapist who can advise you on the most appropriate way to get up.

• Roll onto hands and knees -  crawl to a stable piece of furniture – like a bed, stool or chair

• With hands on the support, place one foot flat on the floor bending your knee in front of your tummy.

• Lean forwards, push on your feet and hands until you bring the other foot to be beside the first.

• Turn and sit on the seat. Rest for a while before getting up.

Further information

For more information contact –

• Your GP

• RoSPA

• Occupational therapists

• Physiotherapists

• Age concern

• Pendant alarms

Your GP

Always consult your GP following a fall. He or she can determine the cause of the fall and refer you on to appropriate help – if necessary.

RoSPA

RoSPA produces a safety briefing Safety for Older People at Home Write to –
RoSPA
Edgbaston Park
353 Bristol Road
Birmingham B5 7ST.

Occupational therapists

Occupational therapists will be able to advise you on how to make your home safer, advise you on the safe way to do things, and the supply of equipment – if necessary.

Physiotherapists

Some physiotherapists specialise in the needs of older people and can assess your ability to get up from a fall without help, advise on the safest method of getting up from a fall and –where appropriate – teach specific exercises and supply mobility aids.

Age Concern

Age Concern has an information service providing fact sheets, books and leaflets on a wide range of subjects relevant to older people. Telephone 0800 00 99 66 and ask for a general information pack or write to –

Age Concern Information Line
Freepost (SWB 30375)
Ashburton
Devon TQ13 7ZZ

Pendant alarms

Contact Age Concern Aid Call for more information 0845 741 3103