Over the winter months, it is easy to want to stay inside, drink your favorite hot beverage, and snuggle up on the couch. However, keeping up with normal activity is important year-round, to maintain strength and reduce the risk of falling. 

Injuries from falls are the top reason a patient is admitted to the trauma service at WellSpan York Hospital, which has the only Level 1 accredited trauma center serving York, Adams and Franklin Counties. About 1,200 falls are treated per year in the hospital’s trauma department.

“Falls are a leading cause of trauma-related deaths and can result in a variety of injuries,” says Dr. Joshua Hazelton, trauma program medical director at WellSpan York Hospital. “When a person is less active, they become weaker which could increase their risk of falling.”

The risk of falling and fall-related injuries rises with age.

“Many of the falls we see are in people over the age of 80. Patients treated for a falling injury are primarily female at 60% versus 40% male,” says Dr. Hazelton.

Many falls can be prevented.

Dr. Hazelton offers additional tips that can help prevent falls:

1. Talk to your healthcare provider. To assess your risk and discuss fall prevention strategies, discuss your medications, any previous falls and your health conditions with your provider.

• Bring a list of your prescription and nonprescription medications and supplements to the appointment for your provider to review the side effects and interactions that may increase your risk of falling.
• Write down the details, including when, where, and how you fell. Also, discuss times when you almost fell, but may have been caught by someone. It is important to be honest with your healthcare provider.
• Certain eye and ear disorders may increase your risk of falling. Inform your provider if you feel any dizziness, joint pain, shortness of breath, or numbness in your feet and legs when you walk. You may need to have your muscle strength, balance, and walking style evaluated.

2. Have your eyes checked. Have a yearly eye exam, and update your glasses, if needed.

3. Keep moving. Physical activity can help prevent you from falling. Walking, water workouts, and low-impact exercises like tai chi can improve strength, balance, flexibility, and coordination. If physical activity scares you because you could fall, your provider may recommend a monitored exercise program or refer you to a physical therapist. The physical therapist can create a custom exercise program to help improve balance, flexibility, and muscle strength.

4. Wear the correct shoes. Sensible footwear helps prevent falls. Walking in high heels, slippers, socks, and shoes with slick soles can cause you to slip or fall. Instead, wear properly fitting, sturdy, flat shoes with nonskid soles. Sensible shoes may also reduce joint pain.

5. Remove home hazards. Make your home safer by:

• Removing boxes, newspapers, and electrical cords from walkways.
• Move coffee tables, plant stands, and other furniture from high-traffic areas.
• Secure loose rugs with double-faced tape or slip-resistant backing. Or remove loose rugs altogether.
• Repair loose floorboards or carpeting.
• Store clothing, dishes, food, and other necessities within easy reach.
• Clean any spilled liquids or food right away.
• Use nonslip mats in your bathtub or shower. A bath seat is an option that allows you to sit while showering.

6. Make it bright.

•  Keep your home brightly lit to avoid tripping on objects that are hard to see.
• Use night lights in your bedroom, bathroom, and hallways.
• Have a lamp within reach of your bed.
• Make clear paths to light switches that aren't near room entrances.
• Turn on the lights before going up or down the steps.
• Store flashlights in easy-to-find places in case of power outages.

7. Use support to remain steady. Assistive devices help keep you steady and independent. They include:

• Canes and walkers.
• Handrails on both sides of the steps.
• Nonslip treads for wood steps.
• A raised toilet seat or one with armrests.
• Grab bars for the shower or tub.

Those who live alone and are at risk of falling should have a friend or family member available to provide regular wellness checks.

Gain strength and confidence with WellSpan.

WellSpan’s A Matter of Balance program is a free, evidence-based program consisting of eight, two-hour courses with trained coaches, who help participants reach their goals and lessen their risk factors. 

Individuals who can benefit include those who:

• Are afraid of falling.
• Have a history of falls.
• Want to increase their activity.
• Need to improve their balance and strength.

For more about the A Matter of Balance program, click here.