How to prevent falls

Falls are an ominous yet very real part of life for people over 65 and many falls
can be prevented once the causes are determined. Over 400 risk factors leading
to falling have been identified including lack of physical activity resulting in loss
of muscle tone, decreased bone mass, poor balance, and reduced flexibility;
impaired vision, medications, disease including Parkinson’s, dementia, stroke and
arthritis, surgery, and environmental hazards.

The risk of falls and associated complications rise steadily with age and can be a
marker of increasing frailty. Frailty is not clearly defined but is widely accepted to
include a comibination of weight loss, fatigue, reduced grip strength, diminished
physical activity or slowed gait associated with increased risk of falls, hospitalisation,
loss of mobility and independence, increasing disability and death.

The Stats:
The Australian Bureau of Statistics has found that the number of elderly people
who die each year from falls has quadrupled over the past decade. 1530 people
over the age of 75 died from falls in 2011, compared to 365 in 2002. Falls are also
the leading cause of injury-related hospitalisation in persons aged 65 years and
over in Australia. In 2011–12, 96,385 people aged 65 and over were hospitalised
for a fall-related injury. The increasing rate of fall-related hospital admissions
reflects Australia’s ageing population. The number of fall-related hospitalisations
for older people has increased 2.3% per year between 1999–00 and 2010–11.

Physios have become increasingly aware of and concerned about the risk of
falls and the hazardous long term effects on the older generation. Physios have
seen the devastating effects falls can have on an individual and their loved ones.
More often than not they result in serious injury, loss of confidence, and reduced
mobility. All of these can subsequently cause loss of independence and quality of
life. For anyone dealing with falls or the risk of falling it can be frustrating and lead
to feelings of helplessness and lack of self-esteem.

Physiotherapists can play a crucial role in the prevention of falls in older people.
There is evidence that appropriately prescribed interventions can prevent falls.
The strongest single predictor of future falls is a history of previous falls. This is
probably because an individual’s reason for falling the first time is likely to recur.
Assessment of physical functioning is the next strongest predictor.

Exercise programs for balance, strength and falls prevention:
Exercise is a fall prevention intervention because impaired muscle strength and
poor postural control are known to increase the risk of falling and are amendable
to change with exercise. The programs involve exercises targeting gait, balance, functional tasks, strength, flexibility and endurance.

Evidence shows us that home-based exercise programs containing some form
of balance and strength training are the most important intervention strategy to
effectively decrease falls.

Strength Training:

Strength and balance retraining is the most long-term, effective fall prevention
measure that has cardiovascular, metabolic, and self-confidence benefits in
addition to greater stability. Research has shown that falls can be prevented by
retraining your balance and improving your muscular strength, endurance and
flexibility.

Physiotherapy helps you maintain your vital independence with the
implementation of individual, class and home exercise programs for balance,
strength and falls prevention.

Our program consists of an individual assessment. Tailored exercise programs
such as those set out for you by a Physiotherapist, have been shown to be more
effective than general programs at helping people regain good balance. Gentle
strengthening, mobility and balance exercises with our Physiotherapists will help
you maintain your independence and confidence.

It is never too late to start exercising, if you or a member of your family are
concerned with your safety and balance, we would love the opportunity to
assist you. Get in touch with us or book in for a chat.