Top tips to help reduce your risk of falls

11 January 2023 | Falls prevention

Falls are the main cause of someone losing their independence and having long term care. Below, I’ve compiled 4 top tips to help you immediately reduce the risk of falls in your home.

There are many different factors that can contribute towards the risk of a fall. It is therefore first important to identify these factors to help reduce the risk of falls.

Common causes of falls

• Frailty: As we age, our muscles become weaker, our balance deteriorates, our joints become stiffer, and we can develop postural changes. All these combined puts us at more risk of falls. However, the good news is this is absolutely something we can combat and improve.
• Vision: Our vision plays a huge role in maintaining good balance, it is therefore important to get your eyes tested regularly – every one to two years. If you do wear glasses, it is strongly advisable to wear single lens glasses when mobilising, not varifocals or bifocals. Bifocal or varifocal lenses in your glasses are fine to use when sitting but wearing them when mobilising increases your risk of falls as you can misjudge steps, stairs and kerbs.
• Medications: All medications have potential side effects. There is evidence indicating that individuals taking more than three medications at one time have an increased chance of falling. If you have fallen, and are taking three or more medications, it is recommended to discuss with your GP whether this could be a contributing factor.
• Dizziness: Common causes are a drop in blood pressure when going from lying/sitting to standing (Postural Hypotension) and Benign Paroxysmal Positional Vertigo (BPPV) which is an inner ear problem, both of which are treatable but can increase your chances of falling.
• Alcohol: Drinking over the recommended daily limits will impact your balance and co-ordination, increasing your risk of falling.

Key areas that will help to reduce the risk of falls

• Strength and balance exercises: Falls prevention exercise has been proven to be extremely effective in reducing falls. A tailored exercise programme can reduce your risk of falls by 54% – see falls prevention and rehab for more.
• Footwear: Wearing supportive footwear with decent grip is extremely important. If you have wooden/vinyl type flooring with a slippery surface, avoid walking around in socks. If you prefer to wear slippers around the home, it is better to wear enclosed ones that have a back, rather than open backed ones.
• Improving urinary urgency through bladder control: If you find yourself rushing to the toilet, there are exercises that can help to improve your bladder control. You could also consider having a urine bottle or commode next to your bed/chair as a back-up.
• Home environment: Making your home environment as safe as possible and identifying possible risks is key to reducing the risk of a fall and the likelihood. Here are some examples:
  1. Keeping walkways clear.
  2. Coil or tape telephone cords or electrical extension cords next to a wall. Do not run cables across a room.
  3. Remove any hazardous rugs that either slip or could be a potential trip hazard.
  4. Ensure carpet/flooring is in good condition.
  5. Have sufficient lighting throughout your home. A night light on the landing is a good idea for when using the toilet at night.
  6. Consider grab rails/additional handrail for the stairs.
  7. Use a non-slip bathmat.
  8. Ensuring you can manage getting in/out of bed, chair, toilet, shower safely and consider installing some equipment if this is something you find difficult.

For further information on how Bath Home Physio can advise further to reduce the risk of falls in and around your home, please see our falls prevention and rehab page or send an enquiry via the below form.

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