What are the risk factors for falling?
- Age-related changes: as individuals age, factors like muscle weakness, balance problems and reduced vision increase the risk of falls.
- Chronic health conditions: conditions such as arthritis, Parkinsons Disease, diabetes and stroke can contribute to falls.
- Medications: certain medications, such as sedatives, antidepressants and anti-hypertensives can cause dizziness and drowsiness, increasing the risk of falls.
- Environmental factors: hazards at home or in the community, such as uneven surfaces, poor lighting and inadequate handrails can increase the likelihood of falls.
- Chronic diseases: conditions like osteoporosis, cardiovascular disease and cognitive impairment can increase the risk of falls.
- Lack of physical activity: inactivity can lead to muscle weakness, poor balance and reduced flexibility, increasing the risk of falling.
What fall prevention exercise can be performed to prevent the fall?
- Heel to toe walk: practice walking in a straight line, this should be done by placing the heel of one foot directly in front of the toes of the other foot.
- Leg raises: this can be done by holding onto a chair for support and lifting one leg to the side, then lower it again and repeating it on the other side.
- Calf raises: you should stand with your feet hip-width apart and raise onto your toes then lower your legs down.
- Chair squats: when you stand in front of a chair, lower your body as if you were to sit down then rise back up before sitting.
- Back leg raises: when a person should hold onto a chair and lift one leg straight back then lower it slowly and switch sides to do the other leg.
- Balance exercises on one leg: stand on one leg, hold onto a chair if it is needed, and balance for as long as you are comfortable.
- Hip flexor stretch: hold on a well-built surface and step back with one leg lowering into a lunge position, hold on for a few seconds (5 – 10 seconds) then switch sides.
- Toe taps: this can be done by tapping your toes on the ground alternately and gradually increase the pace.
- Sideways walking: take little sideway steps while maintaining a slight bend in your knee
- Step ups: use a robust step or platform, step up with one foot then bring the other foot up, step back down and repeat.
What are Falls prevention strategies?
- Exercise programs:
-strength and balancing training
-multifactorial exercise programs
- Medication review:
– conducting a comprehensive medication review, particularly focusing on medications that can increase fall risk can help identify and minimize medication-related fall hazards.
- Environmental Modifications:
-removing hazards
-installing safety features
-ensuring proper footwear
- Assistive devices:
-encourage the use of appropriate assistive devices
-ensure that assistive devices are properly fitted, regularly maintained and used correctly
- Vision assessment:
-regular vision assessments and updating of corrective lenses can help optimize visual acuity and reduce fall risk associated with visual impairments
- Home safety assessment:
-conduct a comprehensive assessment of the individuals’ living environment to identify and address potential fall hazards
- Education and awareness:
-provide education on fall prevention strategies
-encourage individuals to engage in regular physical activity, maintain good nutrition and seek regular healthcare check-ups
Just a note:
Doing an online Falls Prevention Course with Train Healthcare, which takes approximately 1 hour to complete, will earn you 1 CPD Point. Once you have completed the course, you would receive a certificate thereof.
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