Fall Prevention

How to avoid falls in your home

Problems associated with falls increase as we get older. This guide is designed to help you, your family, and the people who care for you to minimize the risk of you falling. Following these simple steps can help decrease your chance of falling and make your home safer, not only for you but for other family members and friends.

  1. Regular exercise – Daily exercise is important
  2. Easy-grip handrails – Install on both sides of the stairs
  3. Bathroom – use a non-slip bathmat in the shower or bath. Install a handrail for getting in and out of the bath or shower. You can buy grab bars that do not need any screws, so they do not damage your tiles.
  4. A raised toilet if you find you are having trouble getting up and down
  5. Clothing – avoid clothes that are long and baggy, as you could trip
  6. Standing up – get up slowly from a  chair or bed. As you get older, your body may take longer to adjust and your blood pressure can decline when you get up, so always wait 10 seconds before standing.
  7. Replace or remove worn carpet or rugs – to avoid slips or trips
  8. Footwear – avoid open back shoes, slippers, & heels
  9. Have regular eye tests
  10. Lighting – keep all areas well-lit and a light near your bed.
  11. Keep walkways clear
  12. Minimise bending and climbing – keep items that you use daily or weekly between eye and hip level.
  13. Telephone – do not rush to answer. Family and friends will phone back!
  14. Falls – have you had a recent fall or nearly fallen? If yes, be assessed by a Chartered Physiotherapist.
Fall Prevention


What is Osteoporosis?

Osteoporosis causes bone to become fragile and break easily. A simple sneeze can cause ribs to fracture (break) due to severe undiagnosed Osteoporosis. Bone is a living tissue that is constantly being removed and replaced. Bones need normal sex hormones, calcium, vitamin D, proteins and weight-bearing/ strengthening exercise to keep them healthy. As we get older, more bone is lost than is replaced and people with Osteoporosis lose more bone than people who do not have the disease.

Who is affected by this disease?

Osteoporosis affects both sexes and all age groups, even children. Osteoporosis is the commonest bone disease in the world, even though it is preventable and treatable in the majority of people.

What are the most common fractures?

The most common bones to fracture are the hip, spine and wrist, however it can affect any bone.

Why is it called the “Silent disease?”

Osteoporosis is known as the silent disease because people with Osteoporosis cannot feel their bones getting weaker. Typically, the first sign/ symptom that a person may already have Osteoporosis is a broken bone from a trip and fall. If a person’s bones were healthy, they would not break so easily.

What is Osteopenia?

Osteopenia is the early stages of Osteoporosis and can develop into Osteoporosis unless prevention methods are put in place.

What are the signs/symptoms of undiagnosed Osteoporosis?

A broken bone due to trip or fall (low trauma fracture)
Upper, middle, or lower back pain, intermittent or constant pain
Loss of height
Change in posture; you develop round shoulders, or your head starts to protrude forward your body
A hump developing; the cause of a hump should always be investigated by a DXA with an LVA.
Change in your body shape or size

Who is at risk of developing Osteoporosis?

There are 200 reasons why a person may develop Osteoporosis, below are only a few: – Genetics- family history, especially of a broken hip. – Eating disorders (past or present) – Steroids – Low Vitamin D levels – Gluten sensitivity/Coeliac Disease – Gastrointestinal disorders – Klinefelter’s Syndrome – Bone marrow disorders – Connective tissue disease – Multiple Sclerosis – Parkinson’s Disease – Rheumatoid Arthritis – Endocrine Disorders.