Good to know:
- Properly fitted footwear with a thin, slip-resistant sole and secure fastening can protect against trips and slips.
- If you are at risk for falls, consider a wearable device to notify friends, family and even emergency services if you have a fall.
- If you fall, check for potential injuries before attempting to stand up.
Falls can have a significant and detrimental impact on our health.
They can result in physical injuries, such as bruises or broken bones. About nine in 10 hospitalizations for broken hips are the result of a fall. Older adults spend about 22 days in hospital following a fall.
Confidence can also be affected after a fall, causing people to withdraw from regular activities, potentially leading to poor health and social isolation. Research indicates that fear of falling can actually make someone more likely to fall again in the future.
November is Fall Prevention Month. University Health Network is committed to reducing the number of falls that occur and the severity of injury from a fall, both at home and across our sites.
If you are worried about falling, or are a caregiver to someone at risk of falling, consider these tips for preventing falls and reducing the risk of injury if a fall happens.
Wear high-quality, safe footwear to prevent falls
Replacing poor or worn footwear is one way to help prevent falls, according to experts at UHN.
“Unsafe footwear can be a cause of falls in and of itself,” says Fahreen Ladak, an interprofessional educator with a physiotherapy background at Toronto Rehab.
“If your footwear is a contributing factor, that is one that you can control.”
Wearing well-fitted, supportive footwear with an appropriate sole can reduce the chances of tripping, slipping or losing balance.
Choose shoes that:
- give your toes space to wiggle
- are the same width as your foot
- do not allow your heel to slide or lift out of the shoe
- have a firm heel collar
- offer secure fastening, such as laces or Velcro
- have a firm, but thin (about one centimetre), slip-resistant sole
Shoes with a bulky sole can make it harder to know how feet are positioned, increasing the risk of a fall.
High heels can be a risk factor for falls. When wearing a heeled shoe, ensure the heel is less than 2.5 centimetres and the base of the shoe provides stability.
Rate My Treads , powered by research from UHN’s KITE Research Institute, can be a useful resource for quality footwear.
Use technology to notify emergency services and caregivers
Consider using devices that can proactively notify about falls.
“Using technology can provide timely help and potentially minimize harm, instead of having an individual lying on the floor for a prolonged duration,” said Joanne Kwong, a manager of professional practice with an occupational therapy background, at UHN’s Toronto Rehab.
Certain wearable devices, such as smartwatches, have a fall detection feature that, when activated, can notify your emergency contacts.
If the wearer is unable to respond, some devices will call 911 on their behalf.
Some care settings are using sensors powered by artificial intelligence (AI) to predict and detect falls by monitoring changes in motion and proactively alerting caregivers.
Do not rush to stand if you fall
Experiencing a fall can be scary, but don’t rush to get up. Quickly standing after a fall can cause further injury or worsen an injury that occurred during the fall.
“We try to equip people with how to navigate in those situations when they may not be able to get up off the ground,” says Ladak.
After a fall, begin by scanning your body slowly, starting at your head and moving down to your toes.
Check for:
- pain
- visible injuries
- dizziness or confusion
- changes in sensation
- any restrictions in movement
Then, gently move your arms and legs checking for each of the above. If you notice pain, dizziness or trouble moving, stop and call for help. If you feel OK and can move from lying to sitting, use nearby objects — such as a low chair or stool — for support as you get up.
If you’re on your back or stomach, roll onto your side before trying to get up. This can help reduce muscle strain.
In cases where you’re not able to get up on your own and a caregiver is unable to assist, use your phone or smartwatch to call for help.
If you are a caregiver, do not attempt to lift someone who has fallen. This can cause injury to both of you. Helping someone off the ground requires proper body movement techniques and training.
