How to Prevent Falls at Home for People Over 50

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.

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 I had 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.

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 in it, 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.

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.