1. FALL PREVENTION
PHYSICAL ACTIVITY FOR BONE AND JOINTS
Michelle Clark, DPT
Senior Physical Therapist
Purchase Outpatient Clinic
Burke Rehabilitation Hospital
2. Falls and Injury Statistics
Are you at risk for a fall?
1 in 3 adults over the age of 65 fall each year
Is your home a fall hazard?
2/3 to 1/2 of falls occur in and around the home
Among older adults, falls are the leading cause of
nonfatal injuries and hospital admissions for trauma
3. Falls and Injury Statistics
$30 billion is spent annually on healthcare related to falls
Hip fractures are common fall injuries that can cause a loss
of independence and lead to nursing home placement
Falls are the leading cause of death from injury in people
age 65 or over
4. Who is at Risk?
The risk of falling increases exponentially with age
In 2001, the rates of fall injuries for adults 85 and older
were four to five times that of adults 65-74
Many people who fall, even if not injured, develop a
fear of falling
This fear may cause them to limit their activities, leading
to reduced mobility and physical fitness, and increasing
their actual risk of falling
5. Is Falling Normal in the Elderly?
Falls are not part of the normal aging process, but
are due to an interaction of underlying physical
dysfunction, medications, and environmental
hazards
As we age, our balance is effected and may increase
our risk for falling, but it is not normal to fall
7. Biological & Medical Risk Factors
Muscle weakness and reduced physical fitness
Impaired control of balance and gait
Vision changes
Chronic or acute illness
Physical disability
Cognitive impairment
Depression
8. Behavioral Risk Factors
History of previous falls
Risk-taking behavior
Taking 3 or more prescription medications
Excessive alcohol use
Anticoagulant therapy
Psychotropic and sleep/anxiety medications
Footwear, clothing and handbags
Inactivity and inadequate diet
Fear of falling
9. Environmental Risk Factors
Stairs
Uneven or excessively high or narrow steps
Slippery surfaces or unmarked edges
Discontinuous or poorly-fitted handrails
Factors in and around the house
Loose or uneven rugs
Inadequate or excessive lighting
Lack of grab bars or handrails in bathrooms
10. Environmental Risk Factors
More factors in and around the house
Appliance cords or other obstacles in walking routes
Items stored in high cupboards
Low furniture such as beds or chairs
Pets can be a tripping hazard
Factors in the public environment
Walks that are cracked or slippery from rain, snow or moss
11. Fear of Falling: A Vicious Circle
The fear of falling inactivity increased weakness
a fall increases the fear of falling
inactivity…
Inactivity is not the answer to preventing falls.
Inactivity can actually cause a fall!!
12. Falls Can Be Prevented…
Environmental
Adaptations
Gait Training
Lower Extremity
Balance Exercises
Strengthening
Exercises
Safety Education
14. Gait Training for the Elderly
When using an assistive device, make sure that you
are trained appropriately and that it is properly fit to
your height
Make sure that your cane tips or walker wheels are
not worn down or broken
15. Falls Can Be Prevented…
Environmental
Adaptations
Gait Training
Lower Extremity
Balance Exercises
Strengthening
Exercises
Safety Education
18. Strength Training
Strength training is one of the most effective and
easy ways to decrease fall risk
Regardless of age, strength can be increased
Increasing strength in leg muscles enables people to
continue to climb stairs and get out of chairs easily
Increasing strength increases muscle tone and
prevents bone loss
The stronger our legs are, the better our balance is
19. Exercise to Maintain Bone Health
Exercise is suggested for treatment of osteoporosis
Exercise as an intervention helps to maintain bone
mass or reduce age-related bone loss
Weight bearing exercises and balance training helps to
prevent fractures by maintaining bone density
Exercise preserves muscle strength and postural
stability to reduce the risk of falling and fracturing in
the later years
20. Benefits of Exercise
Increase your muscle strength
Improve your balance
Make you better able to carry out daily tasks and
activities
Maintain or improve your posture
Relieve or decrease pain
Improve your sense of well-being
21. Choose the Right Form of Exercise
Before starting any exercise program for
osteoporosis, consult your doctor
Get a bone density measurement
Because of the varying degrees of osteoporosis and the
risk of fracture, certain exercises may be discouraged –
you need to find out what exercises are appropriate
Exercising if you have osteoporosis means finding
the safest, most enjoyable activities for you, given
your overall health and amount of bone loss --
there's no one-size-fits-all prescription
22. Choose the Right Form of Exercise
Strength training exercises
Includes the use of free weights, weight machines,
resistance bands or water exercises
Improving posture can help reduce harmful stress on your
bones and maintain bone density
Weight-bearing aerobic activities
Exercise on your feet with your bones supporting your
weight
Walking, dancing, low-impact aerobics, elliptical training
machines, stair climbing and gardening
23. Choose the Right Form of Exercise
Flexibility exercises
Being able to move your joints through their full range of
motion helps you maintain good balance and prevent
muscle injury
Can also help improve your posture
Stability and balance exercises
Fall prevention is important for those with osteoporosis
Stability and balance exercises help your muscles work
together in a way that helps keep you more stable and
less likely to fall
24. Osteopenia and Osteoporosis
Once diagnosed with osteopenia or osteoporosis,
we cannot reverse it, but we can prevent it from
getting worse
When diagnosed with either of these conditions,
the likelihood of fracturing a bone when falling is
increased
We need to prevent falls to prevent fractures
25. What to Avoid with Osteoporosis
High-impact exercises, such as jumping, running or
jogging
These activities increase compression in your spine and
lower extremities and can lead to fractures in weakened
bones
Avoid jerky, rapid movements in general...choose
exercises with slow, controlled movements
26. What to Avoid with Osteoporosis
Exercises in which you bend forward and twist your
waist, such as touching your toes or doing sit-ups
These movements put pressure on the bones in your
spine, increasing your risk of compression fractures
Other activities that may require you to bend or twist
forcefully at the waist are golf, tennis, bowling and some
yoga poses
27. Lower Extremity Strengthening Exercises
Sit to stands from standard chair with arms across
chest
Static high knee marching, hamstring curls
Static straight leg forward, side and back kicks
Heel/toe raises
Walking
Forward or side step ups
Ascending or descending stairs
28. Falls Can Be Prevented…
Environmental
Adaptations
Gait Training
Lower Extremity
Balance Exercises
Strengthening
Exercises
Safety Education
30. Balance
Balance is complex – three sensory systems (vision,
proprioception/spatial orientation, vestibular
system) work together along with our muscles to
keep us balanced
Practice, practice, practice – balance can be
improved with practice
The more you do it, the better you will become at it – “use
it or lose it”
31. Static Balance Exercises
Surface type – standing on:
Floor
Pillow
Base of support – standing with:
Feet apart
Feet together
Tandem stance
Single leg stance
Additional challenges
Eyes open, eyes closed
Vertical and horizontal head turns
Cross body reaching
32. Dynamic Balance Exercises
Side stepping
Side stepping with braiding
Tandem walking
Heel walking, toe walking
Backward walking
Walking with vertical/horizontal head turns
Walking with eyes closed
Walking while tossing a ball
33. Falls Can Be Prevented…
Environmental
Adaptations
Gait Training
Lower Extremity
Balance Exercises
Strengthening
Exercises
Safety Education
35. Environmental Adaptations
Stairs
Repair broken or worn steps
Repair or install railings
Keep stairs free of clutter
Hallways
Add more overhead lighting for poorly lit areas
Remove throw rugs as they are a tripping hazard
Keep walkways clear as clutter can be dangerous
36. Environmental Adaptations
Kitchen
Put regularly used items on shelves within easy reach
between hip and eye level
If you must reach overhead, keep a stool handy
A long-handled grasper can be used to reach objects on
the floor
Wipe up spills as soon as they happen
37. Environmental Adaptations
Bathroom
Use night lights in bathrooms
Always use a non-skid bath/shower mat in order to
prevent falls in the bath or shower
Consider installing a non-skid shower chair and hand-held
shower head so you can sit while bathing
Install grab bars or handrails in the shower, on walls
around the bathtub, and alongside the toilet, where
necessary
38. Environmental Adaptations
Living Room
Try to sit on furniture with good back support that you can
get into and out of easily
Firm chairs with arm rests are easier to get out of
Add pillows to the back of the chair so your feet can touch
the floor
Telephones
In case you trip and fall, help is only a phone call away.
Keep emergency numbers readily available
39. Burke Home Assessment Program
“Helping people stay healthy and active in their
home.”
Evaluation includes:
In home evaluation and report with resources by an
Occupational Therapist
Checking safety and accessibility in all aspects of your
home
Recommendations for easier living
Formulating emergency care plans for client and family
members
For additional information call 914-597-2326
40. Falls Can Be Prevented…
Environmental
Adaptations
Gait Training
Lower Extremity
Balance Exercises
Strengthening
Exercises
Safety Education
42. Safety Education – Vision
Decreased depth perception
Highlight step edges using contrasting colored tape
Slowness of eyes adapting to darkness
Give your eyes time to adjust when entering a dark room
or entering from the outdoors – do not continue walking
until your eyes have changed
Carry a small flashlight with you
Increased sensitivity to glare
Wear sunglasses outdoors
Use blinds/sheer curtains
43. Safety Education – Medications
Know their effects
Keep an updated list of all medications and dosages
Review medications and possible interactions with
your doctor
44. Safety Education – Footwear, Clothing
Poor fitting shoes can cause painful feet, poor
balance, and could increase your risk of a fall
Get a good fit with a non-skid or rubber sole
Wear well fitting slippers with a back
Avoid tripping on your clothes – long dresses, coats,
even sleeves pose a risk for a fall
45. Safety Education – Body Mechanics
When bending or lifting, use your legs, not your
back.
This means bend your knees and keep your back straight.
Keeping your feet shoulder width apart creates a
wide base of support and improves balance
When lifting or carrying items, hold them close to
your body.
Carry objects at waist level; don’t block your vision.
46. Safety Education – If you fall…
Getting up after a fall
DON’T PANIC! Take a deep breath and take inventory,
make sure you are not injured. Roll onto your side.
If you are injured, use your reachable phone and call for assistance
or use your fall pendant
Get on to hands and knees.
Crawl, scoot, move along floor to a sturdy chair or couch.
Place one foot flat on floor and curl the toes on the other
foot so they are gripping the floor.
Use your arms and legs to push up and stand.
Turn around and sit on the chair or couch.
47. Six Quick Tips to Prevent Falls
1. Make an appointment with your doctor
2. Keep moving
3. Wear sensible shoes
4. Remove home hazards
5. Light up your living space
6. Use assistive devices
48. Physical Therapy
Don’t hesitate to call your doctor if you feel you
need one on one physical therapy to work on your
balance
If you feel that you are falling often or that your
balance is not as good as it was, we are here to help
you!!
49. QUESTIONS??
Thank you all so
much for your time
this afternoon! It was
a pleasure!