A fall is rarely caused by one thing. It is usually several small factors together: weak legs, poor balance, a new medication, low blood pressure, bad lighting, a loose rug, a hurry.
The good news is that most of those factors respond to something. The bad news is that people wait until after the fracture to act.
What actually reduces falls
- Strength and balance exercise. The single most effective intervention. Twice a week, challenging but safe.
- A medication review. Blood pressure tablets, sedatives and some antidepressants increase risk.
- Vision check. And a check that the glasses are the right prescription.
- Vitamin D and bone health. Ask the GP.
- Home modifications. Rails, lighting, removing rugs, fixing uneven paths.
- Podiatry and footwear. Sore feet and loose slippers change how you walk.
- A continence review. Rushing to the toilet at night is a common fall scenario.
Exercise that works
Walking alone is not enough. You need balance and strength training that challenges you. A physiotherapist or an evidence-based program such as Tai Chi or Stepping On can help.
Ask your GP for a referral to a physiotherapist or a community falls program. Do the exercises even when you feel better. The point is to build a margin before the next stumble.
After a near miss
A stumble that did not end in a fall is a warning. Ask why it happened. Were you dizzy? Did you trip? Were you rushing? Did you see the step?
Tell your GP. Ask for a falls risk assessment. Do not wait for the actual fall.
If you have already fallen
Ask for a review of medications, vision, feet, balance, continence, cognition and the home. That is the standard falls assessment. It should lead to a plan, not just advice to be careful.
Fear of falling is also a risk, because it leads to avoidance, which leads to weakness. Graded practice with support helps.
What to do if you fall
Do not get up quickly if you are hurt. Call for help. If you are alone, use your alarm or phone. Keep warm. If you cannot get up, keep calling. A plan for after a fall is part of preventing the next one.
The house
Rails by the toilet and shower. A night light. No loose rugs. A clear path. Good lighting on the stairs. A phone within reach. Those are the basics, and they are cheap.
If you want a proper assessment, ask for an occupational therapy review. See the home safety guide for the detail.
What not to believe
"It is just old age." Falls are not inevitable. "I will be careful." Careful does not fix weak legs or low blood pressure. "I do not want to be a bother." A fracture is more of a bother.
Common questions
What is the best exercise for preventing falls?
Balance and strength training, done regularly. A physiotherapist can prescribe it, and programs like Tai Chi help.
Do medications cause falls?
Some do. Ask your GP for a medication review, especially after a fall or a new prescription.
Should I use a walker?
If it is prescribed and used properly, it reduces risk. A physiotherapist can advise.
What if I am afraid of falling again?
Graded practice with support helps. Talk to your GP or a psychologist if the fear is stopping you living.
Can I get help with home modifications?
Ask My Aged Care, your NDIS plan manager or your GP about programs and funding.
Sources and further reading
This guide is general information, not medical, legal or financial advice. If you are worried about your health, call your GP. In an emergency, call 000.