Fall prevention
Hi All,
As we confront the first icy sidewalks of the year I thought it would be a good time to review some ways we can safeguard ourselves against falling.
We all know how much falling can hurt and how common it is to get injured in the process, sometimes seriously.
We will discuss the 3 types of modifiable risk factors [1] that can affect the likelihood you might fall:
Intrinsic - personal characteristics. For example: poor balance acuity, compromised strength or a visual impairment.
Extrinsic - conditions outside of you. For example: icy sidewalks, bad lighting or obstacles.
Situational - what is going on around you. For example: being distracted, being in a hurry or being in a crowded space.
Intrinsic risk factors: These are risk factors that are present as part of your personal characteristics.
Lack of balance acuity
Being able to achieve balance is very complicated. Your brain gets signals from your muscles, inner ear, visual field and proprioceptors (movement sensors throughout your body) to help you achieve equilibrium by engaging your muscles to stabilize you. You can improve balance acuity with practice.
Take away: Practice balance drills regularly.
Muscular strength and endurance
One of the most important modifiable risk factors for falling is muscular strength and endurance. How much strength you have determines, in large part, how likely you are to fall.
Take away: Engage in strength training to get and stay strong.
Vision
Another modifiable intrinsic risk factor is vision. It’s not always convenient to get your glasses or maybe you have been putting off your eye exam. If you do not see well your chance of falling is much higher. This is obvious but sometimes overlooked.
Takeaway: Don’t skip your eye exam and always wear glasses if needed.
Medications
Prescription drugs can have powerful side effects. They can directly cause dizziness or loss of equilibrium. They can also indirectly cause dizziness or loss of equilibrium by affecting blood pressure, alertness as well as heart rate, among others.
Take away: If you're on medications be aware of what to expect and take the necessary precautions to stay safe.
Extrinsic risk factors: These are risk factors that are present as part of your external world.
Lighting
As with vision, if you cannot see what you're navigating it is way more likely that you could fall.
Takeaway: Be alert in areas of poor lighting and make sure your personal space is properly lit.
Slippery conditions
We can come across Icy sidewalks, freshly mopped floors or loose carpeting at any turn. Recognize that these surfaces pose a risk and be proactive in dealing with them.
Take away: Anticipate slippery surfaces as best as possible, slow down and always wear good footwear.
Obstacles
From large to small we have many obstacles to navigate while moving around in space. Missing a step or stumbling off a curb can be catastrophic.
Take away: Avoid obstacles when you can and go slow with the ones you can’t.
Situational risk factors: These are risk factors that arise from what is going on around you.
Being distracted
Having a conversation, looking at your phone or trying to figure out where you are are all important. But, while you are walking, running, riding or otherwise mobilizing yourself you need to prioritize safety.
Take away: Pay close attention to what you are doing while you are moving around.
Being in a hurry
Rushing around can lead to falls. Slow down enough to ensure that you are always safe. The few extra seconds you might save are not going to make a huge difference anyway.
Take away: Be careful and deliberate while moving around even if you feel pressed for time.
Being in a crowded space.
Sometimes we find ourselves in crowded or hectic spaces that are challenging to move around in. For example, a busy airport, shopping mall or entertainment venue. It’s easy to get jostled or disorientated and end up falling.
Take away: When moving in a busy or hectic space; slow down, pay attention and plan a route if possible.
Fall prevention comes down to being proactive and aware.
Please be intentional with your movements and make safety the #1 priority as you move around, especially on those first icy sidewalks of the year.
I would love to hear your thoughts or questions: George@zoeticcoaching.com
Be well, George
