“Every year one in three Canadians over 65 will fall – often with serious consequences. Hip, wrist and pelvic fractures are common in this age group and can take a toll on independence and quality of life.” – Canadian Chiropractic Association.
In honour of Fall Prevention Month, this Dr. Elizabeth, instrument assisted chiropractor who lives and works in Carleton Place will provide some practical strategies to reduce risks of falls, helping individuals of all ages stay safe, confident, and active!
Understanding the Importance of Fall Prevention
Falls can happen to anyone, but risk factors such as impaired vision, certain medications, poor balance, chronic conditions including diabetes, low blood sugar and pressure and anemia, common household hazards can increase the risk. Preventing falls not only protects physical health but also supports independence, mobility, and overall quality of life. Awareness and small lifestyle adjustments can make a big difference in our fall risk.
Fall Prevention Tips For Our Little Ones
Children are naturally active and curious, which can sometimes lead to slips and tumbles. Did you know that the average toddler learning to walk falls 17 times per hour!
Creating safe environments helps them explore while minimizing risks is important for fall prevention.
Fall prevention tips for your little one:
- Keep play areas free of clutter and sharp-edged furniture.
- Use safety gates near stairs and secure windows with locks. *I am a BIG fan of the magnetic locks for kitchen cupboards, bedroom dressers and bathroom drawers!
- Teach children to walk, not run, indoors.
- Encourage wearing well-fitting shoes with good traction. *Talk to Dr. Elizabeth for suggestions!
- Keep a close eye on your little one when playing at the park. Assist them with navigating the play structure, until they gain their confidence and steady gait.
- Take breaks and wind down when you notice signs they are getting tired (ie. rubbing eyes or ears, yawning, getting loud). Falling is more common when we are tired.
- Encourage activities that help them gain the confidence and motor skills to walk through lots of play time!
Fall Prevention Tips for Adults and Older Adults
Busy schedules and multitasking can lead to distractions that increase fall risks. Maintaining awareness and a safe environment helps prevent accidents.
Fall prevention tips for adults and older adults:
- Keep floors clear of cords, rugs, and spills.
- Use adequate lighting in hallways, staircases, and bathrooms.
- Use non slip mats inside and outside the shower, and anti fatigue mats with good grip in your kitchen
- Use nightlights in bedrooms and bathrooms.
- Keep everyday items within easy reach.
- Have a proper step stool for hard to reach items. NEVER use a chair or stool to grab something.
- Avoid wearing slip on shoes in your home * I have had many patients fall (including down the stairs) from wearing crocs while holding items such as laundry baskets
- Wipe up spills and pick up clutter right away
- Take time to do those pesky repairs from your honey to do list such as adding or securing handrails on your staircase.
Tips when out and about:
- Avoid rushing, especially when carrying items or using stairs.
- Look where you go – put your smart device down!
- Choose supportive footwear and avoid slippery soles. *Talk to Dr. Elizabeth if you are looking for some shoe guidance.
- Take multiple trips from the car after a large grocery haul
- Stay active with exercises that improve balance and strength. *Talk to Dr. Elizabeth for some individualized balance exercises.
- In the winter, keep sand/salt near the front and back entrance to help avoid a slippery situation
- Don’t skip your meal! Skipping meal can lead to dizziness and weakness. Ensure to drink water too to avoid dehydration!
Additional Fall Prevention Tips for Older Adults
Older adults face a higher risk of falls due to changes in balance, vision, and muscle strength. Preventive measures can significantly reduce these risks and promote independence.
Fall prevention tips for older adults:
- Schedule regular vision and hearing checkups. Remember to take off your reading glasses when walking.
- Remember to wear your hearing aid if you need one.
- Get your feet assessed! Bunions, corns, calluses, ingrown toe nails and warts can cause pain and contribute to unsteadiness. Talk to Dr. Elizabeth if you are experiencing any pain in your feet or ankles!
- Always wear a good fitting, supportive shoe with non-slip soles.
- Review medications and supplements with your healthcare provider to identify side effects that may be contributing to your dizziness.
- Ensure to see your family doctor for your regular check ups especially if you have chronic health conditions including diabetes, heart conditions, and anemia.
- Install grab bars in bathrooms and handrails on both sides of stairways.
- Keep frequently used items within easy reach to avoid overreaching or climbing.
- Stay Active! Engage in balance-focused activities such as tai chi, yoga, or gentle strength training.
Staying Active to Prevent Falls
Regular physical activity strengthens muscles, improves coordination, and enhances balance. Activities such as walking, swimming, Tai Chi, yoga or dance can help maintain stability and confidence in movement. Strength training that targets leg muscles can also boost your balance. Try joining local group activities such as the Carleton Place Aquafit programs or adult swims, or the Station Active Living Centre chair yoga. Consistency is more important than intensity—small daily efforts lead to long-term benefits.
Fall prevention is a lifelong commitment that benefits everyone, from toddlers to older adults. By creating safe environments, staying active, and being mindful of potential hazards, falls can be significantly reduced. This Fall Prevention Month, take time to assess your home, your health and stay active, because every step toward safety is a step toward better health and independence.
~ Dr. Elizabeth, Chiropractor
Carleton Place, ON
Source:
Canadian Chiropractic Association: Fall Prevention
