Fall Prevention Month: Tips to Stay Safe and Independent

Falls are one of the leading causes of injury-related hospitalizations among Canadians aged 65 and older. With Edmonton’s aging population, addressing fall prevention is more important than ever. At South Edmonton Physical Therapy and Sport Rehab, we’re committed to supporting you with practical tips and strategies to help you stay safe, active, and confident.

Why Fall Prevention Matters

A fall can affect more than just your mobility; it can lead to lasting injuries, reduced independence, and a decline in confidence. The good news is that many falls are preventable. By making small, proactive changes in your home, health routines, and daily activities, you can reduce your risk and continue doing the things you enjoy.

Tips to Prevent Falls at Home

Creating a safe environment is one of the most effective ways to prevent falls:

• Declutter Walkways: Keep hallways, entryways, and staircases clear of obstacles.

• Improve Lighting: Use brighter bulbs and install nightlights in key areas, such as bedrooms and bathrooms.

• Secure Rugs: Remove loose mats or use non-slip backing to keep them firmly in place.

• Install Handrails: Add sturdy supports on both sides of stairs and in bathrooms near toilets and showers.

Stay Active, Stay Strong

Movement is medicine when it comes to fall prevention. Staying physically active helps maintain balance, strength, and flexibility:

• Balance Exercises: Simple exercises or activities like tai chi can improve stability.

• Strength Training: Building muscle helps support your joints and bones.

• Flexibility Routines: Stretching reduces stiffness and improves range of motion.

How strong are your feet? Did you know that foot strength is a strong predictor for falls? There are some simple exercises anyone can do to make sure that we are actually using the muscles in our feet to help us stay up!

Even short daily activities like walking, gardening, or climbing stairs can make a significant difference in reducing fall risk.

Health Check-Ups Make a Difference

Your health plays a major role in balance and mobility. Regular check-ins with your healthcare provider can help identify and address issues early:

• Vision and Hearing Tests: Poor vision or hearing can make it harder to detect hazards.

• Medication Review: Some medications may cause dizziness, drowsiness, or balance problems.

• Footwear Assessment: Have you looked at your shoes? Are you using the same old shoes you have worn forever? Are the backs or heels worn down to an angle? How does the grip look? Shoes that are worn down or not supporting you correctly set you up to be off balance. Some shoes have different heel shapes that are either inherently more stable or unstable.

  • Not sure?  Bring them in with you to your next appointment so we can have a look!

Addressing the Fear of Falling

It’s natural to feel worried about falling, especially if you’ve experienced one before. But avoiding activity can actually make the problem worse by weakening muscles and balance and thus robbing us of instances that challenge our balance system and force it to adapt and improve. Instead, try these approaches:

• Remove hazards and create safe spaces at home.

• Use supportive devices if recommended, such as a cane, walker, or medical alert system.  Even a set of Nordic walking poles are a good way to help your stablity and encourage your arms to work a bit more during a walk.

• Participate in regular exercise to build strength and confidence in your movement.

Stay Connected in Your Community

Preventing falls doesn’t have to be a solo effort. Many community groups host programs designed to keep you active and informed:

• Join a group walk or a Nordic walking program.

• Take part in seated exercise, yoga, Thai Chi, Zumba, Aquasize, or balance classes.

• Take a dance class or join a dance group

• Get back to doing some of the activities you enjoy. Just remember to pace yourself and remember that just doing the activity is more important than how hard, fast, or much you do. Consistency is the key!

• Attend fall prevention workshops at local community centers or libraries.

These activities not only improve physical health but also provide valuable social connection.

Take the Next Step

At South Edmonton Physical Therapy and Sport Rehab, we’re here to help you reduce your risk of falls and maintain your independence. If you or a loved one are concerned about fall risks, our team can guide you through safe exercises, home strategies, and personalized plans. Together, we can work toward a safer, healthier future.