I often ride my bike down a steep hill called Foremaster Ridge before accessing biking trails along the Virgin River. Usually, I’m in a controlled descent, pumping my brakes frequently. But it was raining lightly a few weeks ago and I was in a hurry. I let off the brakes so I could get to the bike trail sooner.
Big mistake. At the bottom of the hill, there’s a slight lip before getting onto the sidewalk. There was also some debris there from the rain that day. In order to avoid it, I turned quickly, then wobbled, and finally skidded along the lip of the curb until crashing at the bottom of the hill. As I was falling, the first thought I had was, “I hope I don’t break a hip!”
I didn’t. But I had a bruise from my shoulder to my knee on my left side for several weeks. Now, I walk my bike down the hill. It takes longer, but it is worth it. I don’t want a fall like that ever again.
According to the Centers for Disease Control, over 14 million adults over age 65 experience serious falls every year. In fact, falls are the leading cause of injury-related deaths in the U.S. in our age demographic.
While cycling injuries are common among frequent riders, many other types of falls occur among older adults, such as falls from ladders, slips on loose rugs or ice in the wintertime, losing balance on stairs, tripping over clutter or extension cords, misjudging a single step on an uneven porch, or toppling while trying to get out of a bed or chair.
Falls from ladders are especially common. My son, who is an emergency management physician, tells me that he sees older people every week in the ER with serious injuries resulting from falls, typically from ladders.
So, a couple of years ago, he made me promise not to trim the trees or hedges at our house anymore by myself — both of which require climbing a ladder. He urged me to find a teenager in the neighborhood to do it instead.
I had to raise my right hand and promise him.
There is such a variety of different causes of slips, trips and falls that there are even slogans to go with them, such as, “Prepare and prevent rather than repair and repent.”
There are two ways prevention can be better than any cure: enhancing balance and reducing hazards.
Better balance
Experts say that regular balance exercises can strengthen lower-body muscles, improve postural stability and enhance coordination, which helps reestablish equilibrium from unexpected slips or trips. Regular training also improves proprioception (the body’s ability to sense its position), increases personal confidence and reduces unnecessary fear of falling.
The Mayo Clinic says that any physical activity that builds core muscle strength can go a long way toward preventing falls. With increased strength, people are able to “catch” themselves even if they temporarily lose their balance.
Two exercises are especially helpful: standing on one leg and doing planks.
Standing on one leg improves balance by strengthening “stabilizer muscles” in the hips, core and ankles. It helps train the brain and the body to automatically respond when an imbalance — like tripping or slipping — occurs. The Mayo Clinic suggests practicing a few minutes a day. Some find tai chi or yoga a helpful way to practice balance. My wife sometimes stands on one foot when brushing her teeth, with a little help from leaning against the bathroom sink.
Don’t forget that last part: It is important to hold onto a stable object for safety. Unfortunately, a neighbor was standing on one foot while putting on a second shoe, but not holding onto a stable object. She lost her balance, hitting her head on the bedroom floor. She spent several days in the hospital with a brain bleed and additional time in physical therapy. Fortunately, she has fully recovered.
In addition to standing on one foot for several minutes, planks are a second important exercise that can help with fall prevention. By strengthening the “weight belt” around the torso (a belt for spinal support), planks improve balance, posture and body control — allowing the body to react quickly when off balance and retain equilibrium without falling.
Fewer hazards
Besides enhancing balance, reducing household fall risks is also important. This can be done by having a safety “audit” in your home to determine if rugs, lighting or household objects can be adjusted to decrease the likelihood of slips, trips or falls.
The National Institutes of Health offers these suggestions, among others:
- Put night lights and light switches close to your bed.
- Keep frequently used pots, pans and kitchen utensils in a place where they are easy to reach.
- Add nonslip material to outdoor stairways.
- When away, keep lights on in the garage or walkways to make it easy to reenter your home or apartment after arriving home.
Checking eyesight and hearing can also be important in fall prevention. It’s the hazards that may be obscured or even hidden that can easily provoke a slip or trip.
Such a proactive approach can significantly reduce risks. Falls are preventable. They are not a normal part of aging. Taking steps to reduce hazards and increase physical strength can make all the difference in the world.