Physiotherapy Preventing Falls
Falls is an increasing prevalent situation in Singapore, as our physiotherapy clinics face a greying population. The risks are higher in women compared to men, and 67 of 100 fallers will fall again within six months after their previous fall(s).Falls are often caused by multi-factorial issues - the more number of issues, the greater the likelihood of falling. Falls are not a normal occurrence in the aged, although yes, because of aging matters, we do lose muscle strength over time, but this doesn't cause us to fall per se. Falls are preventable. The four main causes of falls are: - Sedentary or Inactive Lifestyle. This causes decreased muscle strength, tone and in turn, affects stability and mobility, contributing to falls. To top if off, the lack of weight bearing activities decreases bone density, so that'd make falls more dangerous.
- Vision Impairment Problems. As we age, our vision ages as well - cataracts and glaucoma causes depth perception changes, as well as glare hypersensitivity and peripheral vision limitation. All these imposes higher falls risk to any individual.
- Medications. Some medication can cause decrease of level of alertness, causing drowsiness and muscle weakness. Others may change blood pressure levels, and cause giddy spells. When in doubt, check with your pharmacist and/or doctors.
- Environmental Factors: Cluttered floor, carpets, loose rugs, unsturdy furnitures all contribute to the occurrence of falls.
Physiotherapy Solutions To Prevent Falls - Exercise regularly. If you have not been doing this for some time now, see your family physician to do a physical check up first. If you get the green light from your doctor, start an exercise program with a mix of aerobic exercises (e.g. walking, cycling) and resisted exercises (e.g. swimming, weights). If you need physiotherapy services, ask your doctor to provide you with a referral to your local physiotherapy centre.
- Wear proper footwear. Throw away old slippers, or footwear that don't fit well, especially those that are too loose.
- Ensure that there is adequate lighting wherever you are heading to. If a place is too dark, it may cause you to trip over objects or slip over fluids that you can't see.
- Don't rush. I have patients who had falls as they rush to pick up a phone call, or they rush to the toilet. The phone calls are not as important as your health (if it's important, the caller will call back again). If you need the toilet urgently, it may be good to time yourself, if you 'know' the time when you would need to go to the toilet, it'd be good.
- Change positions slowly, especially when moving from sitting to standing, or when turning to take something. Sometimes, moving the head in a space too fast can cause giddiness, and that may cause a fall (this is due to a blood pooling effect, a natural phenomenon).
- You should have regular eye checks to take care of your eyes' health.
- Use contrasting colors objects that can help aid your mobility and gauge distances for safety. An example of this is having bright yellow grab bars installed along walls as guides.
- Use bright tapes to highlight different depths e.g. at stairs or kerbs to show change or depths or heights.
- Check the side effects of all medications prescribed to you. It can save your life.
- Discuss with your doctor if you could decrease the dosage of your sleep inducing or muscle weakness causing medication; regularly go for follow up to check if you have improved.
- Be wary of alcohol intake as they cause balance issues as well as it may interact with your medications.
How can we help you? For a physiotherapy, hand therapy or occupational therapy appointment, please go here. To see a list of physiotherapy, hand therapy and occupational therapy conditions we treat in Singapore, please go here. To go back to our Singapore physiotherapy, hand therapy and occupational therapy page, please go here.
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