Taking an unexpected tumble can turn a normal day into a trip to the emergency department and possibly an extended hospital stay. Fortunately, there are several steps we can take to stay on good footing to avoid a harmful fall.
“Sometimes it’s just about paying attention,” says Pam DiGiovanna, a physical therapist at Tidelands Health Rehabilitation Services.
The key to avoiding falls is making sure our feet are firmly on the ground. At home, that means keeping your floor free of potential hazards, such as toys, and adding non-slip pads under rugs.
Pay attention to the transition between carpet or rugs and hardwood or tile, which can also be a potential fall hazard because each surface requires us to subtly adjust the way we walk on it. And don’t walk around your house in the dark.
“Walking in the dark can be very challenging, so turn on the light,” DiGiovanna says.
Insecure footwear, such as flip-flops and high heels, can put you at an increased risk of losing your balance. Instead, try shoes with lower heels, rubber soles and a more secure fit around your foot and ankle.
“Our balance starts to decline naturally as we age, so we start to become more of a fall risk,” DiGiovanna says.
Regular exercise can keep our ankles, legs and core strong, and, in turn, help us keep our balance. For anyone with previous injuries or surgeries, physical therapy plays an important role in rebuilding and maintaining balance and a sense of your body’s location in space, known as proprioception.
Some prescription medicines can cause lightheadedness or dizziness, increasing the risk of losing your balance and taking a tumble.
Conditions such as diabetes, cardiovascular issues and obesity can likewise create issues with balance and proprioception that may lead to falling. In general, any unexplained or unexpected sense of vertigo or loss of balance should be cause for concern and a reason to consult your physician.
“Any noticing of instability is worth looking at,” DiGiovanna says.