Falls are Here

Brace Hayden, DPT performing a falls risk screen with seniors in Sandy Harris's group fitness class.

As we head into the season of darker and shorter days; slippery snow 'n ice on the walk ways; and autumnal wet leaves everywhere; Alpine PT has collected the top 10 pro-tips from our PT staff on their thoughts for falls prevention.  The CDC also puts out a lot of helpful information on falls prevention on their website to aid in risk reduction for our potentially vulnerable, older adults in our community. 

1. To our fellow health care providers, don't feel you have to reinvent the wheel on assessing falls risk. The CDC STEADI test can accurately measure falls risk for independently living older adults. The website has resources for patients including  brochures, educational explanations on ways to reduce risk for falls, and empowerment tools to promote independence with age.  
2. A daily balance practice is one of the best falls prevention investments you can make. Be sure your balance exercises are sufficiently challenging. Ideally each challenging drill should be at the "edge of success." If it's not difficult enough or too difficult you won't benefit from the drill. Make sure each drill has you "wobbly, but able to safely recover". (eg. If your single leg stance drill is too hard, try putting your opposite toe down. Conversely, if it is too easy, try closing your eyes.)
3. Improving balance requires 2-3 short (2-3 minute) sessions per day. Steady balance is a multiple system integrated skill.  A few minutes of balance practice a few times per day can go a long way. Try pairing balance drills with other tasks you frequently do in a safe place (eg. while brushing your teeth or while waiting for your coffee or tea to brew).
4. Perform a seasonal home safety check for potential fall hazards. The CDC has a home safety checklist that helps identify things like thick edged throw rugs and
   insufficient lighting for those night time bathroom runs.
5. Up your dynamic balance improvement game by taking a fitness class at a local gym or a Lifelong Learning Center fitness class.
6. Don't wait until you have already had a few falls, be proactive. There is certainty with the aging process that our balance tends to gradually get worse each decade after 30 years.  Start to work on your balance before you are having difficulty with it. Start today by getting sufficient cardiovascular exercise, strength training and performing balance drills to reduce the likelihood of a traumatic injury from a fall.
7. There are many tools that help you get a better/safer walking or hiking workout and reduce your falls risk.  If you are able to walk farther, have less joint discomfort, and better your balance using a tool (eg. trekking poles or a cane) use them!  Wearing shoes indoors and outdoors is also recommended as wearing slippers or going barefoot has a higher likelihood of causing falls. 
8. Have your health care provider or pharmacist review all the medicines you take, even over-the-counter pills. Some medications or combinations of meds, can make the aging adult more sleepy or dizzy and can cause falls.
9. Get in for an annual eye exam. There is a chance your vision has changed, you may have a condition like glaucoma or cataracts that limit your vision. Poor vision and wearing bifocals/trifocals can increase falls risk.
10. If you are unsure of your falls risk, the National Council on Aging has a Falls Free Checkup with a helpful online questionnaire tool that assesses your relative risk. 

If you are concerned about your balance, Alpine PT is offering free falls-risk screens at all 3 clinics throughout the month of November. Please feel free to contact us to schedule a free screen.  We will also be offering a few short presentations and screens during senior group fitness classes at the Peak.

Contributors:  Brace Hayden, DPT; Colter Brown, DPT, Leah Versteegen, DPT, Kristina Pattison, DPT, Angela Listug-Vap, DPT, Dennis McCrea, DPT, Antara Quinones, DPT, Matt Schweitzer, DPT.