Falls in the elderly are not to be taken lightly. If they accompany a fracture, they can lead to significant death and disability. Aging in itself is not a risk for falls, but the muscle changes that occur with aging are the culprits.
As we age, we lose the strength in the large muscles in our legs which are some of the largest in our bodies. The quadriceps is the big muscle in the front of your upper leg. The hamstrings and inner thigh muscles also lose strength. Because of the importance of these muscles, weakness leads to falls and injury. So the saying 'use it or lose it' is not to be overlooked when we want to prevent falls and injury.
There are some things that you can do to minimize or prevent falls that are common sense. They include:
1. Environmental safety – Your home can be one of the most unsafe places for you. Some of the items to look for are slip, trip and falls hazards. Things like extension cords, throw rugs, step stools, slippery floors, chairs with rollers, beds that are too high to get safely in and out, stairways without handrails, showers without nonslip mats, bath tubs and inadequate lighting. None of these things are expensive or difficult to fix.
2. Movement and activity – Muscles that are not used become flabby and inefficient. They cannot withstand the stress of walking or moving. Keep moving even if it is for short periods. Even 10 minutes of exercise is beneficial. Flexibility and core strength are important for balance and fall prevention. You do not need to join a gym or have exercise equipment. Isometric exercises and light weights like a can of food are enough to keep the muscles strong and resilient.
3. Footwear – Those favorite slippers that are slick on the bottom and are slip on rather than snug to the foot can be a fall waiting to happen. You do not have to have an expensive running shoe, but a shoe that supports the foot is necessary. Get shoes that are easy to get on and off and use Velcro. Use a shoe horn, so you do not fall attempting to put your shoes on. You need shoes with a safe bottom, but not ones that are so sticky they make you fall. If your shoes don't fit properly, get new ones. If you have diabetes, wearing shoes at all times to prevent injury to the foot that you cannot feel can prevent an amputation.
Aging is not for the faint at heart. However, as with every other stage of one’s life, there are choices to be made about safety and well being. Do not ignore the changes in your body and risk a fall and potential injury that could have been prevented with some easy proactive changes. Don't hesitate to reach out if you have concerns. We are always here to help.