Young people are masters at slipping, falling, and practically bouncing back to their feet with nothing more than an embarrassed laugh. However, as people age, reaction time, strength, flexibility and range of motion may decrease, and slips or falls become much more than a comical mishap—they can cause serious injury or death.
Michael Kagen, MD, of ThedaCare Physicians-Internal Medicine in Appleton, shared these tips for avoiding slips and falls and making a plan for getting help in case you do take a tumble:
Stay active. Exercise not only releases endorphins to boost your mood and energy, it helps promote a better sense of balance, strength, and overall health. “Stretching, yoga and core strength exercises are especially helpful in preventing falls,” Dr. Kagen said.
Maintain your balance. Keep moving, even if you’ve had a fall in the past. Your brain can be “inoculated” against slips and falls by keeping active and alert to the sensations of walking on different surfaces. Self-imposed restrictions of activities actually increase the risk of falls.
Manage orthostatic hypotension (lightheadedness, dizziness or faintness) when you shift from sitting or lying down to standing. This is caused by a blood pressure drop, especially in people over 65 or those who are dehydrated, have low blood sugar, or got too warm in the sun or hot tub. For starters, move slowly, sit in the end of the bed before standing, and drink plenty of fluids.
Tips for Avoiding Slips and Falls:
- Teach children to pick up their toys
- Completely close all drawers
- Remove or anchor down throw rugs and mats and keep electrical cords tucked away.
- Don’t carry objects that obstruct your view or range of motion
- Wear well-fitting shoes. “If your shoes are several years old, they’ve already lost some of their traction and much of their foot support, so go shoe shopping,” said Dr. Kagen.
- Add handrails to stairs and add non-slip treads to hardwood steps
- Use non-skid bath mats in the tub or shower, and a shower chair if necessary
- Wipe up spills and splashes immediately. “Wet floors are one of the biggest dangers in a person’s home, especially stepping out of the shower onto a slippery surface,” Dr. Kagen said.
Recovering from a Fall
Sign up for a medical alert service like Lifeline through ThedaCare. A large percentage of non-injured fallers (47 percent) cannot get up without assistance, and the longer a person stays immobile, the more likely he or she is to suffer dehydration, pressure sores, hypothermia, or pneumonia. Getting help after a fall improves the chance of survival by 80 percent and increases the likelihood of a return to independent living.
Try therapy. Consider physical or occupational therapy to get you back to your normal range of motion after a fall, illness or injury. “Building up muscles in a supervised environment with a professional who is aware of your medical history can be very beneficial to your well-being,” Dr. Kagen said.
Find a doctor. who can help you maintain or restore your health and keep you steady on your feet. Dr. Kagen is accepting new patients at ThedaCare Physicians-Internal Medicine in Appleton inside Encircle Health at (920) 731-5811. Or call ThedaCare On Call at (920) 830-6877 or go to www.thedacare.org and click on “Find a Doctor.”
