A few things you can do to help prevent falls
This time of year, when the temperatures have dropped, we want to be especially careful of slipping and falling outside on the ice.
Here are a handful of things you can do to help prevent a fall both outside and inside your home:
1. Try to keep at least one hand free and use the handrails when available if you are going up or down stairs or an unevenly sloped surface. Carrying a large bulky object can obstruct your view of obstacles and challenge your balance and stability.
2. Don’t walk while looking at your cell phone, both inside and outside the home. This is very important. It is much too easy to forget a step on the stairs, or land awkwardly after tripping over a curb you may not have noticed!
3. Be aware of where your rugs are placed, and rugs that do not lie flat. Falls can happen easily when your foot catches the edge, or if the rug itself is on a slippery surface.
4. Slow down when walking and changing directions. Be sure to scan the area ahead of you for obstacles or changes in condition. Be aware of curbs and sidewalks. All these small adjustments require balance shifts which are easier to accommodate when walking at a slower pace.
5. At home remove obstacles on the floor such as magazines, clothing, and charging cords. Be extra aware of pets who tend to get underfoot.
6. Think twice about using a ladder, indoors and out. If you need to use one, be extra mindful of placement and be sure you have someone around to hold the ladder. Do not be stubborn, ask for help. If you need to get something just out of reach and plan to use a chair, make sure it is a sturdy one, and that you have something else to hold onto that won’t move if you lose your balance.
7. Do core exercises to strengthen abdominal muscles, quads, and glutes. They are all very much needed for balance. Also do stretches. Older people who are less flexible tend to move their upper and lower body as one unit. Practice turning your head to the side one way and the other. Turning your head to see something is better than turning your whole body. You can find plenty of suggestions on our website (OrthoWellpt.com) Remember core stability is essential for balance!”