Senior News Line: Take steps to avoid falls

The numbers are shocking: Per the Centers for Disease Control and Prevention, one in four seniors age 65 or older experience falls each year. That’s 25% of seniors.

Of those, 37% suffer an injury that either keeps them from their normal activities for at least a day or that requires medical care.

Per the map accompanying that CDC article on falls, several states exceed that 25% average — by a lot.

When it comes to deaths, falls are the number one cause of injury-related deaths among seniors, and the numbers are grim.

The reason for all the falls varies. We might have a physical condition that affects coordination.

We might be taking a drug that causes dizziness. We might be wearing shoes that aren’t good for sturdy walking.

We need to do everything we can to avoid being a victim of fall injury. While there are several factors we can’t do anything about, there are other things that are under our control.

For example, increase the number of lamps in your home, and turn them on to make sure there are no dark areas. Have one of the lamps controlled by the switch at the door.

Keep clear paths around the house and don’t let magazines or newspapers stack up on the floor next to your recliner. Don’t let phone or electrical cords drape across walking areas.

Get rid of small area rugs. Have someone install grab bars in the shower, and use an anti-slip mat.

Ask the senior center about creating a class on exercises to increase balance and strength, or even a falls prevention seminar. Or, check YouTube online for videos.

Get your eyes checked every year and your prescription upgraded if necessary.

To learn more about avoiding falls, go to either the websites for the CDC at cdc.gov, the National Council on Aging at ncoa.org, or Mayo at mayoclinic.org and do a search for fall prevention.

If You Fall: Safe Landing Strategies

In general, when you begin to fall, don’t resist it by trying to stay rigid, as this can cause you to fall like a stick, which is the riskiest position.

Instead, go with the fall by lowering your body into a squat position to reduce the distance to the ground and help control the fall.

Safe falling techniques vary depending on the direction of the fall:

• Backward falls — If you are falling backward, tuck your chin to your chest to prevent hitting your head and roll along your back with the fall.

• Forward falls — If you are falling forward, use your arms and knees to break the fall. Try to land on your hands and knees to distribute the impact and protect your face and head.

• Sideways falls — If you are falling sideways, rotate your body to land on the back of your body and roll with the fall. Remember to tuck your chin in to protect your head.

Source: Syracuse University