When we think of falling, we often associate it with being outside where a sidewalk isn’t even, or for other reasons we can’t control. But falling at home is common and can mess you up if you are older.
I face-planted twice in two weeks. The first time was outside while I was walking. I tripped on a dried seed pod and fell forward. I was lucky that I only scratched my elbow a little bit.
Watch me talk about when I fell recently
I went a week, even watching my daughter give birth, after the first fall without feeling the impact of it. One day my left hip felt a pinch, making it difficult to sit. That lasted two days when the pinch moved into my neck and shoulders. It was excruciating.
One week later, I was sitting in a chair watching TV at a home where I was cat-sitting. My feet were propped up on an antique footstool that had little hooks at the bottom. One of the hooks caught on my pant leg hurling forward to a padded carpet. I thought to myself, “I’m totally screwed.”
Fortunately, I only bruised my knee. The fall weirdly released some of the tension in my shoulders giving me more range of motion, but it was not something I wanted to do.
I went to the doctor to make sure my injury wasn’t serious. It turned out to be only muscle strain, so I was lucky. The worst part was having to rest because I had so much to do, including helping my daughter with her new baby.
Watch me talk about how to prevent falling on YouTube
Falling over the age of 50, and especially 60+ can be devastating
The home I was staying at for the second fall was small with tons of old furniture, most inherited from long-gone parents. That type of clutter is a recipe for disaster. Just attempting to clean around it can cause an injury.
As seniors, we tend to collect furniture, objects, and clutter that can cause a fall. Most of it just sits there and never gets used again, especially if children have left the nest. It’s better to get rid of it to add more unencumbered space, especially if you have downsized to a smaller home and taken it with you.
The footstool I tripped over was hard to see. It was a time bomb waiting to happen.
Another obstacle I almost encountered was doormats sitting on a narrow step. They slipped around because the depth of the step was smaller than the doormat. I made sure to get them out of harm’s way.
Other ways to prevent falls at home
Good lighting is important.
This is especially important on stairways. If you truly want to age in place, you may want to consider a home without stairs. Some older homes do not have master bathrooms. If you have to get up to go to the bathroom, make sure nightlights will light your way there and back.
Secure rugs so they do not slip.
Aside from doormats, you may have throw rugs, kitchen or bathroom mats that slip around. It’s best to remove unnecessary rugs. They are hard to vacuum or sweep around anyway. Otherwise, put padding underneath your rugs to keep them in place.
Install grab bars
Too many seniors think they are too cool and strong for grab bars until they realize they are not. You could suddenly feel dizzy or lose your balance and fall. Why not have a grab bar installed just in case? You are only going to get older.
Make your surfaces non-slip
A slippery bathtub or shower is dangerous. You can have the bottom of the tub fashioned with a non-slip surface or put in a non-slip mat. Make sure the mat stays in place as some are better than others.
Avoid getting up on ladders
Ladders and step stools can be hazardous but are sometimes unavoidable. Use them cautiously and even better have someone else in the room with you to steady them. Step stools with handles to hold are best.
Clean up spills immediately
Wet and slippery floors make it easy to slip. Our refrigerator has an ice maker on the door. Occasionally an ice cube falls on the floor. If that happens, pick it up immediately.
Watch out for pets underfoot
We love our pets, but when I had two chihuahua mixes, I tripped over them a few times. That happened especially when I was walking both of them and I also almost did a header while in the house.
Big dogs may jump on you in excitement and knock you over. If you can, push forward when they do. It makes them lose their balance instead of you. My daughter has a 100 lb. Swiss Mountain dog that is like a bear in a china shop when she gets excited.
Wear proper shoes
Many people take their shoes off inside to keep rugs and furniture clean. But socks can be slippery. Either wear socks that are made to be slip-free like hospital socks, go barefoot, or wear well-fitting and supportive shoes.
Practice balance
Exercises that focus on balance are essential as we age. They make a difference in preventing falls and how you fall if you can’t avoid it. You can find balance exercises online and on YouTube for free.
Keep your bones strong
We can’t always improve our deteriorating bone health as we age but we can work to maintain it by eating calcium and Vitamin D-enriched foods or by taking supplements.
For more on Universal Design ideas to age in place, click here.
Do you have suggestions on how to prevent falls at home? Please leave a comment below.
Ok, I swear to God I thought it was psychedelic tripping when i saw your headline. No kidding!
That would have been a lot less painful. LOL
I have become aware of the dangers of falling, and move slower and more thoughtfully, but anything can happen. My husband fell about 3 weeks ago and dislocated his should and his entire right side was black and blue. He is starting to feel better, but healing takes much longer when you are older. Great suggestions to minimize the dangers.
Falling is no fun. I hope he heals up soon. I’m doing pretty well but can’t lift anything on my left side. It’s getting better, though.