Fend Off Falls this Winter

NHS Western Isles is launching a falls prevention campaign to share helpful tips for reducing the risk of falls, and therefore preventing injury.

One in three people over the age of 65 experiences a fall at least once a year. We can all experience a fall, at any age, but as we get older, falls can become more frequent and can end up resulting in a serious injury.

Although falls are more likely as we get older, they are not inevitable, and there are several things we can do to stay steady on our feet and reduce the risk of falls.

The ‘Fend Off Falls’ campaign which launches this month, will promote the following helpful advice.

Staying Active:

Being active can help you maintain your strength, balance and coordination, which can help to prevent falls. This doesn’t mean you have to undertake vigorous exercise. NHS Western Isles has Gentle Exercise Classes available both in person and online, for more information contact Marion Matheson, marion.matheson1@nhs.scot.

Check Your Eyesight:

Eyesight changes as we age and can lead to a trip or loss of balance. Get your eyes and glasses checked regularly – at least every two years. This will detect any vision problems early, before they cause you to lose your balance and coordination.

Look After Your Feet:

Problems with your feet can affect your balance and increase your risk of tripping or falling. Neglecting foot problems can lead to reduced mobility, consequently there is reduced muscle strength which results in less stability when walking, increasing your falls risk. If you have problems with your feet, contact the Podiatry department on 01851708285.

Wear Suitable Footwear:

Footwear is an important factor in the consideration of walking and mobility. Inappropriate footwear can increase the risk of falls. Poor footwear may impair the ability of the foot to balance and adjust position appropriately and quickly, this is important for walking especially on uneven surfaces.

Qualities of a good shoe are:

•     Comfortable for you and deep enough to accommodate an insole (if required)

•     Have a secure fastening over the top of the foot e.g. lace or Velcro.

•     Are wide enough and not tight across the foot.

•     Are long enough, there should be a gap of about 1cm between the big toe and the end of your shoe when you are standing.

•     Have a firm support at the back of the heel.

•     Have a thick sole for cushioning and shock absorption.

•     Have a removable insole if possible.

•     Have a broad base of support.

•     Avoid totally flat shoes – ideally look for a ‘drop’ of about 10mm.

•     Consider re-lacing so that you miss out the eyelets over a painful area.

•     Avoid shoes which narrow towards the toes – choose a squarer-fronted style.

•     If buying walking boots, you may need to go up a size to accommodate the walking socks.

Remember to tie the laces – ensure your heel is right in the back of the shoe before tying laces.

Using and Maintaining Walking Aids:

•     Make sure it has been chosen and fitted especially for you. A stick or frame that’s the wrong height can make your walking, balance and posture worse.

•     Keep it clean and in good working order, and check the rubber stoppers or wheels for wear. Your local pharmacy or physiotherapy department should be able to help you replace worn down rubber stoppers.

Home Modifications:

Modifications to the home can improve safety and help prevent accidents, especially for individuals with limited mobility, visual or balance issues. Here are some modifications to consider:

•     Enhance lighting by using brighter bulbs, motion sensor lights and night lights

•     Reduce trip hazards such as loose rugs

•     Clear walkways of clutter

•     Reorganise frequently used items to minimize the need to bend or reach

•     Install handrails and grab bars

•     Use items like non-slip mats, shower chairs and handheld showerhead in the bathroom

•     Ensure any stair coverings are secure and non-slip

•     Make flooring safer by changing to a low-pile carpet or hard flooring

•     Adjust furniture height to make getting up and down from sitting easier

•     Avoid furniture with sharp edges to reduce the risk of injury

•     Consider a community alarm system

•     Keep a phone in easy-to-reach locations

•     Set up an emergency contact list beside the phone

Tips on Avoiding a Fall at Home:

•     Organise your home to keep climbing, stretching and bending to a minimum and to avoid bumping into furniture

•     In the kitchen, move crockery and heavier items that you use regularly to a waist-high shelf

•     Mop up spillages straight away so there is no risk of slipping

•     Take care when getting up in the night to go to the bathroom. Have a lamp with a switch nearby to light your way.

•     Remove trip hazards like clutter, trailing wires, frayed carpet and remove rugs

•     Use non-slip mats, or put a carpet grip underneath

•     Avoid long, trailing clothes that might trip you up

•     Wear well-fitting slippers and shoes in good condition that support the ankle and have a good grip

•     Avoid walking on slippery floors in socks or tights