Anyone can have a fall. Older people are more vulnerable, especially if they have a long-term health condition. Around 1 in 3 adults over 65 and half of those over 80 will have at least 1 fall a year.

The information below explains how you can reduce your risk of falling. It also tells you what to do if you fall and the support available.

Your Community Rehab Service can support you by:

  • Completing an environmental assessment to identify any hazards at home.
  • Providing equipment to reduce your risk of falling and keep your independence.
  • Reviewing your mobility and walking aids to make sure they are appropriate.
  • Giving you exercises to improve your strength and balance.
  • Direct you to other services for more support if needed.
Preventing falls

There are many ways you can reduce your risk of falling like making simple changes at home. You can also do exercises to improve your strength and balance. If you have fallen in the past, making changes can also help you overcome any fear of falling. Changes can also improve your confidence. As well as reducing your risk of falling the steps below can help to be more active and keep your independence.

Reducing your risk
  • Footwear. Wear well-fitting and supportive shoes or slippers that are in good condition. Do not walk on slippery floors in socks or tights.
  • Walking aids. Use walking aids, such as walking sticks or zimmer frames, to help you to stay steady. Make sure any walking aids are adjusted to the right height for you and the rubber end is not worn out. Walking aids will be issued by your Physiotherapist.
  • Medication. Side effects of some medicines can increase your risk of falling. Things like drowsiness, dizziness or drops in blood pressure can cause a fall. Or taking more than 4 medicines at a time. A regular medicine review from your GP can help to reduce this risk.
  • Toilet. Rushing to the toilet, especially at night, can make falls more likely. If you are worried about this you can discuss it with your GP or other health professional.
  • Alcohol. Older people are more likely to become unsteady after drinking alcohol making them more likely to fall. If you are worried about your drinking Recovery Steps Cumbria can support you.
  • Eyesight. Aging can cause changes to your eyesight which increases the risk of falling. Have an eye test annually to check for any changes, even if you think you are fine.
  • Foot care. Take care of your feet by trimming your toenails often. Contact a GP or podiatrist about any foot problems.
  • Eating and drinking. Not eating or drinking enough can make you feel light headed and increase your risk of falling. Try to eat regularly throughout the day and drink 6 to 8 glasses of fluid.
Careline

At home you may not have support nearby so getting help after a fall can be difficult. Careline can provide you with a pendant alarm system to alert emergency services. To find out about careline contact your local adult social care team.

Tips for preventing falls in the home:
  • Immediately mop up spillages.
  • Remove clutter like trailing wires and frayed carpet.
  • Use non-slip mats and rugs.
  • Make sure all rooms are well lit especially when getting up at night.
  • Get help to do things you are unable to do safely on your own.
Strength and balance

We rely on our balance to stay upright when we stretch or trip. As we get older our reaction times and reflexes get slower. This makes it harder to regain balance, especially when doing something quickly.

Staying active has many benefits, including keeping up your strength, balance and independence. View the NHS Physical Activity Guidelines for advice on staying active as you get older.

The Community Rehabilitation Service can work with you to develop a personal exercise plan to help improve your strength and balance. They will work with you to identify your goals and make sure the plan is realistic and achievable for you.

What to do if you fall

Firstly, try to stay calm. 

If you are not hurt and you feel strong enough to get up:

  • Roll onto your hands and knees. Look for a stable piece of furniture like a chair or bed.
  • Hold on to the furniture with both hands to support yourself. When you feel ready slowly get up. Sit down and rest for a while.
  • Read Getting Up After a Fall for more details.

If you are hurt or cannot to get up:

  • Try to get someone's attention by calling out for help, banging on the wall or floor. Or use your personal alarm.
  • If possible crawl to a telephone or use your mobile phone to dial 999 to ask for an ambulance.
  • Try to reach something warm to put over you.
  • If you are not hurt try to change position every 30 minutes. This will help your circulation and reduce the risk of pressure damage.

Contact your GP after a fall. Even if you do not have any serious injuries. They may be able to help you to understand why you fell and help you to make changes to reduce the risk of it happening again.

Planning ahead

Not all falls can be prevented. Thinking ahead can reduce the impact they have.

  • Consider getting a personal alarm to make it easier to get help quickly if you do fall. The Community Rehabilitation Service can provide a list of local services who you can contact to arrange this.
  • If you have a mobile phone keep this on you at all times. Save emergency contact numbers in your phone.
  • Consider installing a key safe to make it easier for help to reach you if you fall. The Community Rehabilitation Service can provide a list of local services who you can contact to arrange this.
Further advice and support

If you are worried about yourself or someone you care for falling ask to be referred to the Community Rehabilitation Service. This can be done through your GP or another health professional. You can self-refer by calling 01946 853333 and selecting the option for your local team.

 

Confidentiality

‘The Trust’s vision is to keep your information safe in our hands.’ We promise to use your information fairly and legally, and in-line with local and national policies. You have a right to understand how your information is used and you can request a copy of the information we hold about you at any time.

For further information on confidentiality contact the Information Governance Team:

Information.Governance@ncic.nhs.uk | 01228 603961

Feedback

We appreciate and encourage feedback, which helps us to improve our services. If you have any comments, compliments or concerns to make about your care, please contact the Patient, Advice & Liaison Service:

pals@ncic.nhs.uk | 01228 814008 or 01946 523818

If you would like to raise a complaint regarding your care, please contact the Complaints Department:

complaints@ncic.nhs.uk | 01228 936302