Today’s speaker was Makenzie Whimple, PT, DPT from Carson Valley Health. Makenzie spoke about prevention of fall risks among seniors. Her comments are summarized in the following paragraphs.

Falls are the number one cause of injury in adults over the age of 65. Common causes of falls include poor balance, limited muscle strength, side effects of medications that can result in feelings of dizziness or lightheadedness, vision problems, and tripping hazards. However, falls are not inevitable, and there are things that you can do to reduce the risk. Makenzie’s presentation listed several mitigation steps. 

Mitigating Tripping Hazards in the Home

• Keep walkways clear of items such as shoes, clothes, toys and paper.

• Move extension cords out of walkways or tape them down.

• If you have throw rugs, either remove them or tape down the edges.

• Be aware of where your pets are so they are not underfoot.

• Use a non-slip mat in the shower.

• Use night lights at night.

Mitigating Strength and Balance Issues

• Install grab bars or handrails in areas such as the shower, near the toilet or along stairs.

• Install a raised toilet seat or shower chair.

• Install a bed rail to assist with getting in and out of bed. 

• If you have an assistive device, such as a walker or a cane, use it to help you feel steadier when standing or walking. It’s not a sign of weakness to use one. Make sure the device is the right size and have it adjusted if necessary.

• Keep frequently used items in easy-to-reach places so you don’t have to use ladders or step stools. If you are in doubt, ask someone to get something for you.

• Wear appropriate footwear. Shoes such as flip-flops don’t provide much foot support; your foot can slide around in them, and the soles may not provide enough traction. Closed toed shoes are generally a better choice.

• Review your prescriptions with your primary care or pharmacist to identify medications that may cause balance or dizziness issues, as well as drug combinations that can cause these issues.

• Be aware of alcohol’s effect on balance and also any interactions alcohol may have with your medications.

• To maintain strength and balance, consider lifestyle changes that will help you become more physically active. It is recommended that adults get 150 minutes of moderate-intensity exercise each week. That’s about 30 minutes a day, five days a week. It doesn’t have to be 30 minutes at a time. It can be broken up into shorter periods, such as 10 minutes in the morning, 10 minutes in the middle of the day, and 10 minutes at night.

• Consider physical therapy to undertake strength and balance training.

• For some people, changing positions – such as getting out of bed, standing up from a chair, or bending over to pick something up off the floor may cause lightheadedness or dizziness. If this is an issue, take the time to stabilize yourself before moving. Use grabbers to pick things up off the floor.

• Both hearing and vision loss can cause balance issues. Wear glasses if you need them, and have your prescription checked annually. Be aware that bifocals and progressive lenses can alter your depth perception. Get an annual vision and hearing exam.

Despite your best efforts you may find yourself in a situation where you have fallen. Stay calm and perform a self-assessment before attempting to get back up. Check for injuries, and if you need help, call for assistance. You may also want to let your primary care physician know what happened so they can assess whether there is an underlying medical reason for the fall.
 

Community Resources for Seniors
 

Senior center
 

Several resources are available, some of them free:

• Exercise classes

• Line dancing

• Indoor track 

Home Health Physical Therapy
 

Home Health Physical Therapy can provide:

• Safety evaluations to help assess possible modifications to make the home safer

• Assistance identifying appropriate assistive devices

• Information about medical equipment that could be helpful in the home

At the end of the prepared presentation, Makenzie challenged the audience to choose one of the fall-mitigation steps she had presented earlier—for example, scheduling an eye exam or getting rid of a rug that you sometimes trip over.
 

She then asked if anyone wanted to do a balance screening. One of the club members volunteered, and Makenzie performed the screening, explaining what each test was evaluating and how the results are scored.