Falls are a major public health concern for older adults, representing the leading cause of injury for those aged 65 and over. More than one in four seniors report falling each year, and approximately one in five of those incidents causes a serious injury, such as a broken bone or head trauma. These injuries, especially hip fractures, often lead to hospitalization and a significant decline in independence. Many falls are preventable, and learning how to minimize injury during a fall is a practical skill for maintaining safety and autonomy.
Proactive Strategies for Preventing Falls
Internal factors, such as physical health and medication effects, significantly influence the likelihood of a fall. Regular strength and balance training is an effective defense, as it helps maintain the stability and reflexes needed to quickly correct a stumble. Activities like Tai Chi, which involves slow and graceful movements, have been shown to improve coordination and body awareness, directly reducing fall risk.
Muscle weakness, particularly in the legs, is a common contributor to instability. Exercises like sit-to-stands or heel-to-toe walking drills are beneficial for building lower body strength and improving gait. Beyond exercise, managing health conditions that cause dizziness or numbness is important, as is ensuring vision and hearing aids are current and used consistently. Sensory impairments make it harder to perceive environmental hazards, so annual checks are a simple preventative measure.
Medication review is another preventative step, as many common drugs can cause side effects like drowsiness, dizziness, or low blood pressure, increasing fall risk. It is advisable to discuss all prescription and nonprescription medications with a healthcare provider or pharmacist to identify any combinations that may impair balance or cognition. Adjustments to dosage timing or type can mitigate these side effects without compromising treatment.
External factors within the home environment also contribute to falls, as about 60% of falls occur inside the home. Removing tripping hazards is a primary objective.
- Loose throw rugs should be removed entirely or secured firmly with double-faced tape or a non-slip backing.
- Clear pathways are necessary, meaning clutter, electrical cords, and excess furniture should be moved out of high-traffic areas.
- Improving lighting throughout the home ensures objects and changes in floor level are visible, especially by installing bright bulbs and nightlights in hallways and bathrooms.
- Installing grab bars in the bathroom, particularly near the toilet and in the shower or tub, provides support where surfaces are frequently wet and slippery.
Techniques for Minimizing Injury During a Fall
When a fall is already in motion, the goal shifts from prevention to mitigating the force of impact, particularly to the head and major joints. A natural, but counterproductive, reaction is to stiffen the body or try to brace the fall with outstretched arms. Instead of tensing up, which concentrates the force on a smaller area like the wrist, it is safer to try to relax and allow the body to absorb the energy.
Protecting the head is paramount, especially when falling backward. Tucking the chin firmly into the chest can prevent the head from whipping back and striking the ground, which reduces the risk of serious head trauma or concussion. If the fall is to the side, turning the head away from the direction of the fall helps shield the face and temples from direct impact.
When possible, attempt to direct the landing toward the body’s more cushioned areas rather than bony prominences. Landing on the fleshy part of the thigh or the buttocks is preferable to impacting the hip directly, as muscle and fat tissue can dissipate impact energy more effectively than bone. Rehearsing the motion of bending the elbows and knees slightly can make it more likely to roll onto a protected area.
Another technique is to try to “roll” with the fall to spread the impact over a greater surface area of the body. This motion helps slow the body’s momentum and prevent the force from being absorbed entirely by one point, like the hip or wrist. Practicing ways to gently lower oneself to the ground, rather than fighting the fall, can reduce the severity of the eventual impact.
Essential Steps for Recovery and Seeking Assistance
Immediately following a fall, the first step is to remain still for a moment to regain composure and assess the situation. Do not attempt to get up right away, as a sudden movement could aggravate an unseen injury, such as a fracture or internal bleeding. Take a few deep breaths and check for pain, cuts, or the inability to move a limb.
If serious injury is suspected, such as severe pain, an inability to move, or signs of head trauma, call for emergency medical help immediately. It is advisable to keep a phone or a wearable emergency device accessible to ensure help can be summoned quickly. If the individual is alone and cannot reach a phone, they can use a pre-programmed emergency contact device or call out to neighbors.
If no serious injury is apparent and the decision is made to attempt to get up, proceed slowly and methodically. Roll over onto one side, then move onto the hands and knees, and crawl toward sturdy furniture like a chair or sofa. Use the furniture for support, placing both hands on the seat or armrest. Slide one foot forward so it is flat on the floor, keeping the other knee on the ground, then slowly push up using the strength of the arms and the front leg to sit down on the stable surface. Even if the fall seems minor and the person gets up successfully, contact a healthcare provider afterward to check for delayed injuries or to determine the underlying cause of the fall.