How to Prevent Falls in the Elderly
Fall prevention is critical to senior health.
Thirty percent of independent living seniors fall at least once each year and 40% of those falls result in hospital stays associated with hip fracture.
Sixty-five percent of all injuries are the result of falls accounting for 41% of healthcare costs.
Even more frightening, the rate of fall-related deaths among the elderly has risen over the past decade.
Therefore, fall prevention strategies are needed to decrease this problem.
How to Prevent Falls: Preventing falls starts with identifying those at risk.
From a musculoskeletal point of view, this can be performed using a simple assessment called an Overhead Squat.
The individual stands with feet shoulder width apart and squats with arms extended overhead holding a dowel or a towel.
If he/she is not able to perform this maneuver with: 1) heels on the ground 2) feet not turned outward 3) hips below parallel 4) head in a level position 5) knees over the toes 6) Dowel behind knees while overhead 7) no shifting and 8) no pain then they may be at risk.
There are also more advanced computerized balance assessment devices which are able to detect differences in weight from one foot to the other for example.
Also important are any non musculoskeletal issues that the individual has which may contribute to falls such as hypotension (low blood pressure), inner ear issues, or the use of multiple prescription medications.
Balance Training: A fall prevention program can begin at home.
The single leg stance is a good beginners exercise where the person stands on one leg with eyes open for 10 to 30 seconds and increases this time as they improve.
An added challenge would be to closed the eyes and attempt to balance.
It is very important that someone be with the individual as they perform this exercise.
Strength and flexibility exercises can be added to improve areas that the individual may have had problems with during their assessment.
Core strengthening (back, abdominal and pelvic muscles) is essential since this area is the body's center of gravity.
Other Considerations: In addition to the exercise regimen, the individuals joints need to be assessed.
Joints contain "balance sensors" called proprioceptors.
If the joints are not moving properly or if the joint is injured, these proprioceptors do not function well and balance may be altered.
The services of a physical therapist or chiropractor will be of benefit in this area.
Improvement in nutrition may be needed.
Many seniors do not eat properly and as a result lack important nutrients needed for the health of their tissues.
Nutrients such as Calcium, Vitamin D and protein; to name a few, are needed to help improve bone health and reduce the incidence of a fracture in case a fall does occur.
Care of our senior population is imperative in order to improve their quality of life and fall prevention is one way to bring this about.
Thirty percent of independent living seniors fall at least once each year and 40% of those falls result in hospital stays associated with hip fracture.
Sixty-five percent of all injuries are the result of falls accounting for 41% of healthcare costs.
Even more frightening, the rate of fall-related deaths among the elderly has risen over the past decade.
Therefore, fall prevention strategies are needed to decrease this problem.
How to Prevent Falls: Preventing falls starts with identifying those at risk.
From a musculoskeletal point of view, this can be performed using a simple assessment called an Overhead Squat.
The individual stands with feet shoulder width apart and squats with arms extended overhead holding a dowel or a towel.
If he/she is not able to perform this maneuver with: 1) heels on the ground 2) feet not turned outward 3) hips below parallel 4) head in a level position 5) knees over the toes 6) Dowel behind knees while overhead 7) no shifting and 8) no pain then they may be at risk.
There are also more advanced computerized balance assessment devices which are able to detect differences in weight from one foot to the other for example.
Also important are any non musculoskeletal issues that the individual has which may contribute to falls such as hypotension (low blood pressure), inner ear issues, or the use of multiple prescription medications.
Balance Training: A fall prevention program can begin at home.
The single leg stance is a good beginners exercise where the person stands on one leg with eyes open for 10 to 30 seconds and increases this time as they improve.
An added challenge would be to closed the eyes and attempt to balance.
It is very important that someone be with the individual as they perform this exercise.
Strength and flexibility exercises can be added to improve areas that the individual may have had problems with during their assessment.
Core strengthening (back, abdominal and pelvic muscles) is essential since this area is the body's center of gravity.
Other Considerations: In addition to the exercise regimen, the individuals joints need to be assessed.
Joints contain "balance sensors" called proprioceptors.
If the joints are not moving properly or if the joint is injured, these proprioceptors do not function well and balance may be altered.
The services of a physical therapist or chiropractor will be of benefit in this area.
Improvement in nutrition may be needed.
Many seniors do not eat properly and as a result lack important nutrients needed for the health of their tissues.
Nutrients such as Calcium, Vitamin D and protein; to name a few, are needed to help improve bone health and reduce the incidence of a fracture in case a fall does occur.
Care of our senior population is imperative in order to improve their quality of life and fall prevention is one way to bring this about.
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