Sure, accidents happen. You set out with the best intentions, but uneven sidewalks, dogs taken by surprise by automatic sprinklers, and even just misplaced footing on your way to answer the telephone can cause unfortunate tumbles. Before you know it, you’re making trips to the fridge’s ice maker to fill up that little ice pack decorated with red stars tucked under your sink. But is there a way to prevent falls? We spoke with Dr, Alexander Legrand with Bridger Orthopedics for some help.
If you’ve taken a fall and have the swollen ankle (and story) to prove it, you know that falls can happen at any time, and any age. If you live in a part of the country that gets snow and ice, you might find that falls are more common in the winter due to slippery surfaces, but Dr. Legrand reminds us that “as we get older, our balance, eyesight, strength and flexibility all decrease, so we are much more likely to fall, and suffer a meaningful injury, in our later years than when we are in our 20s and 30s.”
The Risk Factors
So what can we do to make sure we’re as safe as possible from falls? It’s time to look at the risk factors. “A personal history of falls is probably the biggest risk factor,” said Dr. Legrand. “Beyond that, age and significant medical comorbidities, such as Parkinson’s disease, place people at an extremely higher risk. In addition, the use of alcohol and other mind-altering substances can drastically affect balance as well as judgment leading to a significant increase in falls.”
Fall Prevention Tactics
For those who aren’t at high risk for falls, there are ways that you can help prevent them. Dr. Legrand recommends starting with careful inspection of your home with removal of loose rugs and other hazards to reduce falls. But it’s not just hazards you want to think about. “Any fitness program that focuses on balance, flexibility and especially core strength is invaluable in preventing falls,'' advises Dr. Legrand. A consistent walking practice, especially following coach-led classes through the 99 Walks walking app, is one way to help you build up these necessary foundations. Dr. Legrand also suggests that working with a personal trainer can help mitigate the risk.
Be Prepared
But when you’re walking outside, probably the most important thing you can do is pay attention to your surroundings. If you’re walking in snow and ice, appropriate shoewear can help with traction. Dr. Legrand recommends, after an unfortunate personal experience, Yaktrax Walk Traction Cleats as they can dramatically increase traction and reduce force.
When to Seek Help After a Fall
The injuries associated with falls can be extremely varied. Skinned knees and twisted ankles may make you take a pause from your normal activity, but it’s important to know when to see a doctor after a fall. “Common injuries that require medical attention would include fractures or breaking of the bones, like the wrist, ribs, and hips,” said Dr. Legrand. “More serious injuries would include head injuries such as subdural hematoma. Medical attention should be sought for any change in mental status or significant pain.”
Falls can happen anywhere and at any age, so it’s important to be aware of your risks and be mindful of how you can best keep yourself safe. Fortunately, there is a way to protect yourself as you age, and that has to do with staying active and keeping your body strong. Once you clear out all the hazards and find a safe path, we suggest you take a walk. You’ll be growing stronger, and staying safer with each step.
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