National Fall Prevention Day is observed September 22nd with the goal of raising awareness and spreading education surrounding falls in older adults. Adults over the age of 60 are at an increased risk of falls that can result in life-altering complications and there are various preventative measures that can significantly decrease an individual’s risk of falls.

At Gonzaba Medical Group we pride ourselves on preventative healthcare which is why we promote fall prevention year-round with presentations and strength classes. Today we will honor Fall Prevention Day and hear from our trusted physical therapist, Dr. Lam Le, about the various measures you, or your loved ones, can take to actively prevent falls.

Dr. Le leads a bi-weekly fall prevention class on Wednesdays at Gonzaba’s physical therapy center on Pleasanton Road. The class includes a presentation covering the four prevention pillars for falls, a strength training section and an assessment.

If you’re a Gonzaba patient, talk to your primary care provider about our fall prevention classes to take control of your healthcare.

The 4 prevention pillars for falls

• Exercise
• Medication Review
• Annual Vision Check
• External Risk Factors

Incorporate Daily Exercise into Your Routine

Note: always check with your primary care provider first to find the exercise that best suits your healthcare journey.

To decrease your risk of falls, Gonzaba Medical Group recommends daily exercise. Strength training such as arm raises, resistance band exercises and sit-stands from a chair to tighten your core muscles and aid in core stability. When working out, always have a professional or provider with you. Additionally, consider balance classes such as Tai Chi, to further strengthen your core and mobility skills. Both exercises will aid in fall prevention as they have been proven to reduce the risk of falls by 28% in adults 60 and older.

When Taking Medications, Review Carefully

To reduce the risk of falls as a side effect of medication, Gonzaba encourages you to talk to your primary care provider if you haven’t already. Schedule a review of all your medications where you and your provider will have time to carefully look over each medicine and discuss the potential side effects such as dizziness and drowsiness that could increase the risk of falls.

Reduce the Risk of Falls with Annual Vision Checks

To ensure you, or your loved ones are not at risk of falls due to vision impairment, remember to always schedule yearly eye exams. This will allow you to detect and address vision problems as they arise. If you wear glasses or contact lens prescriptions, take special care to update them. Regular check-ups can detect conditions such as cataracts, glaucoma and macular degeneration, all of which can increase the risk of falls. Keep your vision as best as it can be to prevent your risk of falls.

“People think falls happen only from changes in balance, strength and vision, but there are also external factors such as medication, lighting and rugs.” – Dr. Lam Le

External Risk Factors

External risk factors for falls are environmental objects or situations that contribute to falls. These can be found inside the home, or outside. Risk factors inside the home include poor lighting, loose carpets or rugs, clutter along walkways, slippery floors, lack of handrails, low or unstable furniture. To prevent falls inside the home, consider the following:

• Ensure your home has sufficient lighting for you to see clearly, even after dark. If your ceiling lights do not suffice, consider adding a standing lamp.
• Secure rugs or carpets to the floor with rug grippers, non-slip pads, or double-sided carpet tape OR consider getting rid of it altogether.
• Keep clutter away from the ground, especially walkways. For excess clutter, consider storage boxes.
• If you have slippery floors at home, wear stable shoes or socks with grips when walking around the house.
• Ensure your home is equipped with handrails, especially at staircases, and don’t forget to hold onto those rails as you ascend or descend.
• If you have any low or unstable furniture such as low bed, sofa, or chair, consider swapping it out for a taller alternative. You can also use risers to increase their height or install armrests to aid in sitting and standing. For unstable furniture such as lightweight folding chairs, small end tables or plant stands, consider pushing them up against the wall to avoid the risk of leaning on it.

External risk factors outside of the home include slippery floors, escalators or stairs without proper railings, inaccessible bathrooms and crowded environments. To prevent falls in these environments, consider the following:

• Wear shoes with non-slip soles.
• Watch out for “wet floor” signs.
• Use elevators when available, or if using stairs always use handrails and avoid carrying large items that block your view.
• Seek out ADA-compliant restrooms, when possible, carry a portable folding grab bar for long outings or travel.
• In crowded environments, visit public places during off-peak hours to avoid crowds, walk close to walls, use a walker or cane and stay near a supportive companion or caregiver when navigating busy areas.

In addition to these tips, we encourage you to do a quick “safety scan” when entering any public area. In this safety scan, look around for the risk factors we mentioned earlier and avoid any that you can.

If you still have questions about improving your own, or your loved one’s safety in avoiding falls, call Gonzaba Medical Group and schedule an appointment with a trusted primary care provider.

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Gonzaba Medical Group prides themselves on providing high quality healthcare to the San Antonio Seniors, prioritizing preventative care and educating our patients to the best of our ability. Remember to ask your primary care doctor before making any drastic lifestyle changes, so they can assist you in making the best decisions for your healthcare journey. Thank you for trusting Gonzaba Medical