ADVICE
For Caregivers – from Caregivers
How to prevent falls
T
wo types of senior citizens are most susceptible to falls: those who are very active and, for instance, trip on an uneven sidewalk, and those who have lost their strength and balance reactions due to physical inactivity.
“Basically, if you don’t use it, you lose it,” says Dale Avers, a doctor of physical therapy and an associate professor in Upstate’s College of Health Professions.
Here is her best advice for preventing falls: • Know your medications. Taking four or more increases fall risk due to potential side effects and interactions. • Older adults should be able to stand on one foot for 10 seconds. If they struggle with this, you know balance is an area that needs improvement. • You can seek physical therapy or participate in an exercise such as tai chi. Taking long steps during your walk is good, too, Avers says. “Anything is better than nothing.” • Keep ankles as mobile as possible since ankles are the first line of defense when a person loses his or her balance and begins to fall.
Here is a daily flexibility exercise: • Lift your leg and make circles with your ankle. Move the ankle up and down. Draw the alphabet with your foot. Tap your toes and aim for more than 35 times in 10 seconds.
Here is a daily strengthening exercise: • In a standing position, lift your body weight on your toes. This will build your calf muscles. Start with both legs, holding a chair or the wall for balance, but ideally you will work up to one leg, 25 lifts at a time. • Some falls happen when people stand up too quickly, their blood pressure drops, an they get dizzy and fall. Avoid these falls by giving them time to get their equilibrium when they stand before walking. • Household modifications such as removing throw rugs do not prevent falls as much as we might expect. However, dim lights and pets that get underfoot can present problems. • Be aware that many falls happen in the bathroom. Someone may stumble because it is dark in the middle of the night, or because they are rushing to the toilet. • Make sure you can get up off the floor by yourself if you were to fall. “There is nothing more humbling than having to call people to help you get up,” Avers says. “A lot of people are afraid of falling because they can’t get up off the floor.” She suggests practicing pulling yourself up, even if you have to crawl to a chair for help, to build confidence and ease fear.
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Emergency supply kits
O
nondaga County’s health and emergency management commissioners suggest preparing an emergency supply kit to have on hand for any emergency.
It should contain three days worth of: • water, one gallon per person, per day. • non-perishable, ready-toeat canned or packaged foods and pet foods, plus a manual can opener. • battery-operated AM/FM radio and extra batteries. • flashlight and batteries. • whistle to signal for help.
• personal hygiene items. • moist towelettes and garbage bags. • cell phone and chargers, including car charger. • child care supplies or other special care items. • eyeglasses and medications. • first aid kit.
The American College of Emergency Physicians says these items are appropriate for a first aid kit: • acetaminophen, ibuprofen and/or aspirin tablets. • antihistamine. • decongestant tablets. • oral medicine syringe, for children. • bandages of assorted sizes.
U P S TAT E H E A LT H
fall 2012
• gauze and adhesive tapes. • sharp scissors with rounded tips. • antiseptic wipes. • antibiotic ointment. • hydrogen peroxide. • disposable, instantactivating cold packs.
• safety pins or other bandage closures. • triangular bandages.
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• elastic wraps.
• tweezers.
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