Trips, falls, bruises and broken bones

While staying on your feet seems easy enough, all it takes is one wrong move to lose your balance and take a tumble. And bouncing back takes longer for people who are older.

What’s really at risk?

Falls can lead to bruises, pulled muscles and broken bones. That might not seem like a big problem, until you know what’s really at risk. Being hurt in a fall can make it hard to do things like take a bath or go for a walk. Falls can also be serious, especially as you get older. The Centers for Disease Control and Prevention (CDC) reports that each year, 2.8 million people 65 or older are treated in emergency departments for fall injuries¹.

There’s good news!

According to the National Institute of Arthritis and Musculoskeletal and Skin Diseases research also shows that if you avoid broken bones, especially near a joint like your ankle, you’re likely to have less chronic arthritis pain as you get older². You’ll also be able to get around more easily by yourself. Talk to your doctor about steps you can take to reduce the chance you will fall or break a bone - or keep from falling again.

Nine tips to prevent trips and falls³

1. Make sure you can see where you’re going. This might seem simple, but some people fall because they can’t see well. Have your vision checked every year. Take reading glasses off before you take a step. Make sure areas are well-lit, and walk carefully if it’s dark.
2. Get moving. Better balance and more strength come with exercise. Consider weight-bearing exercises such as walking, weight training, dancing, or climbing stairs regularly to maintain healthy bones and muscles.
3. Get screened. Talk to your doctor about a bone density test to help catch bone loss early. Review your diet with your doctor to ensure you’re getting enough calcium. Take a calcium supplement if your doctor recommends it.
4. Wear rubber-soled or nonslip footwear that’s comfortable, sturdy, and fits. Keep laces tightly tied, and if you have trouble tying laces, look for shoes with Velcro®
5. Arrange your furniture so that it does not block walkways. Be sure that sofas and chairs are high enough, so you can easily sit down and get up.
6. Consider installing handrails on both sides of stairwells. Be sure they are firmly fastened in place.
7. Review medications with your doctor or pharmacist to learn about any potential side effects that could lead to a fall.
8. Install grab bars next to the toilet and in the shower to improve your stability on slick or wet surfaces.
9. Reduce or remove tripping hazards. Keep your floors free of papers, books, shoes, and clothing that could easily entangle your feet. Tape down or move any electrical or telephone cords. Remove area rugs or check that they have a nonslip backing on the bottom.

This information is for educational purposes only and does not replace treatment or advice from a healthcare professional. If you have questions, please talk with your doctor.

Sources

1. “Keep on Your Feet—Preventing Older Adult Falls ,” Centers for Disease Control and Prevention, last accessed August 14, 2023, https://www.cdc.gov/injury/features/older-adult-falls/index.html.
2. “Osteoarthritis,” National Institute of Arthritis and Musculoskeletal and Skin Diseases, last accessed August 14, 2023, https://www.niams.nih.gov/health_info/osteoarthritis/.
3. “Preventing Falls and Related Fractures, ”National Institute of Arthritis and Musculoskeletal and Skin Diseases, last accessed August 14, 2023, https://www.niams.nih.gov/Health_info/bone/Osteoporosis/Fracture/prevent_falls.asp.