Life with chronic conditions: I’ve fallen but I can get up

People with chronic conditions are more likely to be adversely impacted in the event that they fall. Not only is there the risk of breaking a hip, sustaining a brain injury or getting cut, but it maybe so frightening you’ll avoid certain activities for fear of falling. Therefore consider the following:

Know your risks for a fall

•  Do a medication review to determine if anything you are taking-prescription or over the counter-could make you more at risk for falls. Medications like sedatives and some types of antidepressants can make you tired or affect your thinking.

• Understand if you condition might make you more at risk for a fall. Dizziness, joint pain, shortness of breath, numbness in feet and legs can increase your risk for a fall, as can low vision, hearing loss, and use of alcohol and nicotine. Discuss this with your provider.

Fall Proof your Living space

• Get rid of the clutter. Stacks of magazines, books and papers on hallways, staircases and even next to the bed can be a real problem, as can unstable chairs and tables. Need help with de cluttering, check out The Kon Mari Method for Tidying When Affected by a Chronic Condition

• Remove tripping hazards: Remove loose carpets and throw rugs etc. Check for loose floorboards, uneven tiles, stray cords. Low coffee tables and footrests can be a problem so make sure they aren’t located in areas where you could trip or bump into them.

• Secure rugs with double-sided slip resistant backing, and consider carpeting concrete, ceramic or marble floors to cushion falls on these hard surfaces.

• Install safety devices such as grab bars and handrails.

• Avoid clothing and shoes that could cause you to trip: Baggy sweat pants may be comfortable but if they’re so loose they drag on the ground they could cause you to trip. The same is true for ill-fitting shoes.

• Wear shoes or socks with grips: Walking around in stocks can make slipping and falling easier.

• Avoid chairs that are too low, making it difficult to get up

• Light your way to safety-Night lights in bedrooms and bathrooms can be very helpful, as well as making sure hallways and stairs are well it. Keep flashlights handy in several locations so that in the event of a power failure you can still see where you are going.

• Limit the need for stairs by living on one level. If that’s not possible, limit trips up and down stairs. Use handrails. Avoid using patterned or thick carpets on stairs since these make the edges of the stairs harder to see and easier to trip on.

• Use easy to reach shelves and cabinets. If you must use a step stool, make sure it’s sturdy with handrails for balance.

• Move mindfully Pause after going from lying down to sitting and from sitting to standing. Pause walking up and down stairs.

Exercise!!

Exercise is a proven way to strengthen your body to prevent falls while improving your balance. Mix it up with aerobic (walking, biking, running, swimming, dancing etc.); balance; strength and resistance training. Check out Harvard’s Simple Exercises to Prevent Falls

Know what to do if you do fall.

Watch the following video. Practice getting up. Always have someone with you when you practice.