Having a chiropodist perform a thorough fall risk assessment is a good way to help seniors become proactive about reducing their risk of falling. Among other things, the chiropodist may suggest certain balance exercises to strengthen muscles and help increase body movement awareness. Single-leg stance exercises can help increase your balance gradually. They require only a table or chair to help you balance yourself on one leg while performing a simple movement on the other. They can be done up to three times a day or as suggested by a chiropodist. They begin with your legs slightly separated and your hands placed on a table or chair in front of you for balance. This is the resting position. For the first exercise, slowly lift your right leg to the side, approximately 6 inches from the ground. Hold for 10 seconds and then lower it. Repeat this 5-10 times and then switch to the other leg. Assume the resting position again and then slowly bend your right knee as you raise your foot 6 inches from the floor. Hold for 10 seconds, then lower it and do 5-10 reps before repeating the steps on the other leg. Your chiropodist may suggest additional balance exercises and will also devise specific fall prevention measures based on their assessment of your individual risk.
Falls are a common but preventable problem for older adults. If you would like to learn more about preventing falls, please consult with one of the specialists from Thornhill Foot Clinic. Our chiropodists can help you maintain the health of your lower limbs and your mobility.
Did you know that most falls occur in the home? Fortunately, there are many simple changes that you can make to the living environment to reduce the risk of falling.
In the Bathroom:
- Install grab bars near toilets, bathtubs, and showers
- Put non-skid mats on all surfaces that may get wet
In the Bedroom:
- Keep a light near the bed so that you can easily turn it on if you have to get up at night
- Keep the path from your bedroom to the bathroom clutter-free and well-lit
- Consider installing a bed rail for added support
In the Kitchen:
- Use non-skid mats
- Wipe up any spills immediately
- Move commonly used items to areas that are easily within your reach
In the Hallways:
- Place handrails on both sides of the stairs
- Install good lighting in the hallways and around the entire home
- Keep hallways free of clutter
- Don’t use throw rugs or small area rugs
In Other Living Areas:
- Keep loose cables, cords, and wires near the wall and away from walking surfaces
- Make sure that all carpets and rugs are secure firmly to the floor
- Arrange your furniture so that it is not in your way when you walk
- Use chairs and couches that you can easily get up from
If you have any questions please feel free to contact our office located in Vaughan, ON .
