Everything You Need to Know and What to Do
Falls & Fracture Prevention
Falls Prevention Basics
A fall in your home or in your community puts you at risk for serious injury. Each year, over 3 million adults are treated for serious fall-related injuries. Falls are the leading cause of injury among older adults, and falling once doubles your chances of falling again.
Having healthy bones means strong bones and more resistance to fractures. It won’t necessarily prevent a fall, but if you do fall, healthy bones may prevent serious injury, such as breaking a hip or other bone.
Reduce the Risk - What You Can Do
Do these things to prevent injuries:
Exercise Regularly
Walking is good for heart and bone health and will keep you strong.
Strength, mobility, and balance exercises are important. Tai Chi, for example, has been shown to prevent falls.
Contact your local community center about fitness programs that focus on building strength and incorporating balance activities.
The Wellness Center provider can help you find an exercise program that’s right for you.
Check your feet and footwear. Wear properly fitting, sturdy, flat shoes with slip-resistant soles.
Have your vision and hearing checked yearly. Even small changes in vision and hearing are linked to an increased risk for falls. Keep glasses within reach at all times.
Speak with your healthcare provider about your medications. Some medications can increase your risk of falling.
Home Safety Checklist
Check your home for hazards.
Remove trip-and-fall hazards such as cords, furniture, and clutter. Don’t leave books, papers, clothes, or shoes on the floor or stairs.
Remove unnecessary area rugs or floor coverings. Use non-slip rugs or attach rugs to the floor with double-sided tape.
Create a clear walking path. Arrange furniture so that you have plenty of space to walk in each room. Keep electrical cords near walls and away from walking paths.
Make sure rooms and hallways are well lit.
Place night lights in bedrooms, bathrooms, hallways, kitchens, and other highly traveled areas.
Keep flashlights in every room in case of an electrical outage or use battery-powered night lights.
Prevent wet or slippery floors. Clean up spills immediately. In the winter, treat outdoor walkways with an ice melt product or sand to make them less slippery.
Move items from higher shelving to countertops to avoid reaching and bending. Keep necessities within easy reach.
Install handrails and grab bars on stairs, showers, and other sitting-to-standing areas.
Install slip-resistant shower chairs and mats.
Use a cane or walker when recommended by your healthcare provider.
Have a Safety Plan
If possible, add telephones in every room for emergency access. If you have a cell phone, make sure it is charged and be sure to carry it with you throughout your day.
Use an alert system such as an alarm, bracelet, or another way to quickly call for help in case you do fall.
Arrange for a friend or family member to check in with you daily.
What to Do if You Fall
A sudden fall can be startling and upsetting. If you do fall, stay as calm as possible and take the following steps:
Breathe. Take several deep breaths and try to relax. Remain still on the floor or ground for a few moments. This will help you get over the shock of falling.
Decide if you are hurt. Getting up too quickly or in the wrong way could make an injury worse.
3. Crawl to a sturdy chair. If you think you can get up safely without help, roll over onto your side. Rest again while your body and blood pressure adjust. Slowly get up on your hands and knees, and crawl to a sturdy chair.
4. Slowly sit down in the chair. Put your hands on the chair seat and slide one foot forward so that it’s flat on the floor. Keep the other leg bent so the knee is on the floor. From this kneeling position, slowly rise and turn your body to sit in the chair.
5. Get help. If you are hurt or cannot get up on your own, ask someone for help or call 911. If you are alone, try to get into a comfortable position and wait for help to arrive. Prepare for a fall by keeping a well-charged cordless or mobile phone with you at all times and arrange for daily contact with a family member or friend. Emergency response systems are another option; these systems enable you to push a button on a special necklace or bracelet to call for help. Some smartwatches also have this feature.
What Can I Do?
Make an appointment with the Wellness Center to discuss:
Your medications - Make a list of all prescription and nonprescription medications including any supplements.
Any previous falls - Write down the details including when, where, and how you fell. Include any examples of times you “almost” fell, but managed to grab hold of something or someone just in time.
Your health conditions - Dizziness, blurry vision, joint pain, and shortness of breath are just some of the common health conditions that can increase your chance of falling.
Get screened for osteoporosis. Osteoporosis, or weak bones, puts you at higher risk for fractures if you do fall. Fractures can cause significant health problems.
Anyone over 65 or with certain risk factors should have a dexa scan. A dexa scan measures bone strength and is the gold standard for osteoporosis screening. It is quick, painless, noninvasive, and is usually covered by insurance. A dexa scan can be ordered by the Wellness Center, PCP, or gynecologist. After getting an order for the dexa scan, you can call any location or use the MyUPMC app to schedule the test. When your test results are available, the ordering provider will discuss them with you. The Wellness Center team can review your results and work with you to develop a personalized care plan to prevent or slow the development of osteoporosis.
