5 Ways to Prevent Falls and Fractures After 65

A sobering statistic is that falls are the leading cause of injury for individuals over the age of 65. In fact, over 14 million people in this age group suffer a fall annually. 

A tumble can lead to a cascade of debilitating problems that require surgery, like a broken hip. 

Fortunately, there are steps you can take to prevent falls from upending your well-being.

As caring providers, the team at Primary Care Walk-In Clinic offers expansive geriatric services, from disease management to screening tests, vaccinations, and bone density testing. This type of testing checks for osteoporosis, a bone condition that intensifies the negative effects of a fall. 

The perils of osteoporosis

Osteoporosis is a condition that weakens your bones, making them brittle.

We tend to think of our bones as the unchanging foundation of our bodies, but in reality, bone is living tissue that’s continuously breaking down and then being replaced. When new bone production can’t keep pace with bone loss, problems arise. 

When your bone weakens, the dangerous implications of a fall — fractures — become far more likely.

The groups most at risk for osteoporosis include White and Asian women, as well as postmenopausal women. Men, however, aren’t immune. About 20% of those with osteoporosis are male. 

Effective treatments for osteoporosis include medications and lifestyle modifications, such as getting enough calcium and vitamin D daily, consuming a calcium-rich diet, and engaging in weight-bearing exercises.

What you can do to lower your fracture risk if you’re over 65

It’s empowering to feel like you can do something that reduces your fall and fracture risk, and we’ve put together a list of the top five things you can do to lower your risk for falls and fractures. 

Even better? They’re easily doable!

1. Keep moving

Sliding into a sedentary lifestyle is the worst thing for your bone health and puts you at risk for falls and fractures. 

Making exercise part of your day improves your strength and balance, especially when you incorporate balance-building activities like yoga and tai chi.

Strength training, such as lifting weights or using resistance bands, is also important. 

Motion is lotion for your joints, and the more you move, the more you lower your chances of a dangerous fall and fight bone loss.

2. Move with care, inside and outside

Assess your home and identify any areas that may pose a fall risk for you. Ensure all areas are well-lit, that stairways have secure railings, and that throw rugs are removed. Secure larger rugs and carpeting to the floor and get any clutter off the floor as well.  Install grab bars in your bathtub or shower area, and use nightlights where needed.

Outside your home, repair any broken concrete on walkways or stairs, keep ice melt products handy for when the weather gets bad, and declutter your porch and deck.

3. Keep your hands free

We know it’s tempting to take all your groceries inside in one trip, but don’t do it. 

If your hands are full and you lose your footing, down you go. If your hands are free, you’ll be able to grab onto a railing or something else to prevent a fall.  

4. Have your vision and hearing checked regularly

Both hearing and vision changes are associated with an increased fall risk, so make sure you have the most current prescription if you wear glasses or contact lenses, and if you need hearing aids, be sure to use them.

5. There’s no shame in using an assistive device

If you need a cane, walker, or other assistive device to move well, don’t let vanity or pride get in the way of your safety. Using your device lowers your fall and injury risk.

This also goes for your footwear. Make sure to wear shoes that fit well, have nonskid soles, and don’t have large laces that can trip you over. 

Bonus tip: Go over your medications regularly with your doctor. Some medications can cause dizziness, so discussing alternative medications with them can help prevent an unfortunate accident.

As you can see, there are many powerful preventive steps you can take to keep yourself safe from falls and fractures as you get older. 

We’re always here to answer questions and have a deeper discussion with you about your bone health and avoiding injury from a fall.

Contact our Gilbert, Fountain Hills, Scottsdale, or Mesa office to schedule an appointment, or you can reach out to us through our website.