Concerned About Falls in Older Adults? Here’s What You Need to Know to Reduce Injuries and Stay Safe
If you’re worried about an older adult falling, your concern is well-founded—especially if they’ve already experienced a fall. Research shows that falling once doubles the likelihood of falling again.
Falls can result in life-changing injuries. According to the Centers for Disease Control and Prevention (CDC):
- One out of five falls causes a serious injury, such as broken bones or head trauma.
- Annually, at least 300,000 older adults are hospitalized due to hip fractures.
- More than 95% of hip fractures result from falling, often from a sideways tumble.
- Falls are the leading cause of traumatic brain injuries.
Preventing falls is essential, but it’s only part of the solution. Equally important is minimizing the likelihood of injury if a fall occurs. Here’s how to tackle this critical issue effectively.
Three Proven Strategies to Reduce Fall-Related Injuries
1. Screen for and Treat Osteoporosis
Why it matters: Stronger bones are less likely to break during a fall. Unfortunately, many older adults—particularly women—lose bone density with age, increasing their fracture risk. Most hip fractures occur in individuals with low bone density.
What to do:
- Get screened: Women aged 65+ should undergo a bone density test (DEXA scan). Men with risk factors or a history of fractures may also benefit from screening.
- Consider treatment: If diagnosed with osteoporosis, discuss treatment options with your doctor. Lifestyle changes and medications like bisphosphonates can help strengthen bones. Although these medications have rare side effects, their benefits often outweigh the risks for those with osteoporosis.
2. Minimize Time Spent on the Floor After a Fall
Why it matters: Many older adults can’t get up after falling. Studies show nearly half of non-injurious falls leave older adults stranded. Remaining on the floor for hours can lead to dehydration, muscle damage, and other complications.
What to do:
- Emergency response devices: Equip older adults with devices like personal emergency response systems (e.g., Life Alert) that include automatic fall detection.
- Monitoring systems: Consider technology such as home sensors or wearable devices that alert caregivers if an older adult isn’t moving as expected.
- Low-tech solutions: Simple daily check-ins or visual cues (e.g., open curtains) can ensure someone is aware of an older adult’s well-being.
3. Practice Balance Training and Strength Exercises
Why it matters: Exercises targeting balance and leg strength not only reduce the risk of falling but also lessen the severity of injuries when falls occur.
What to do:
- Engage in a proven program: Consider programs like Otago (a physical therapy regimen) or tai chi, both shown to improve balance and prevent falls.
- Stay consistent: Even if falls persist, improved strength and balance can help with recovery and injury prevention.
What Might Not Work as Well as You’d Think
1. “Learn to Fall Safely” Programs
Although the idea of learning to fall safely sounds appealing, there’s little scientific evidence that such techniques effectively reduce injuries. Programs like judo-based balance training may improve strength and coordination, but the injury-prevention benefits of “falling safely” remain unproven.
2. Hip Protectors
Specialized pads designed to protect the hips during a fall may reduce fractures, particularly in nursing home residents. However, most older adults are reluctant to wear them consistently. Inflatable hip-protecting belts are a newer alternative, but their effectiveness is still under study.
3. Canes and Walkers
While mobility aids can help with balance and stability, their role in preventing falls or injuries is unclear. Poorly fitted or improperly used devices may increase the risk of falls. If using a cane or walker, ensure it’s properly adjusted and used under the guidance of a physical therapist.
Final Thoughts
To effectively reduce fall-related injuries:
- Screen for osteoporosis and pursue treatment if necessary.
- Plan for emergencies with devices or systems that ensure quick assistance after a fall.
- Incorporate balance and strength training into daily routines.
Avoid relying on unproven strategies, such as “learning to fall safely” or improperly used assistive devices. For older adults living alone, daily check-ins can also provide an added layer of security.
By focusing on these proven strategies, you can significantly reduce the risk of injuries and help older adults maintain their independence and quality of life.
