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Protecting Your Bones
Falls are the leading cause of injuries to older people
in the United States, according to the American Academy of Orthopaedic
Surgeons. Each year, one of every three people over 65 suffers a
fall. That adds up to 11 million people who suffer falls. The number
of falls and the severity of injury increase with age.
Treatment of
injuries and complications associated with falls costs our nation
more than $20.2 billion a year.
Some risk factors
for falls, such as heredity and age, cannot be changed. But several
risk factors can be reduced or eliminated. The American Academy
of Orthopaedic Surgeons has developed these guidelines to help you
avoid falls.
- Get an annual
physical and eye examination, particularly an evaluation of cardiac
and blood pressure problems.
- Maintain
a diet with adequate dietary calcium and vitamin D.
- Participate
in an exercise program for agility, strength, balance and coordination.
- Eliminate
all tripping hazards in your home and install grab bars, handrails
and other safety devices.
- Wear properly
fitting shoes with nonskid soles.
- Tie your
shoelaces.
- Replace
slippers that have stretched out of shape and are too loose.
- Use a long-handled
shoehorn if you have trouble putting on your shoes.
- Avoid high
heels and shoes with smooth, slick soles.
- Do not smoke.
- Avoid excessive
alcohol intake.
- Keep an
up-to-date list of all medications and provide it to all doctors
with whom you consult.
- Check with
your doctor(s) about the side effects of your medicines and over-the-counter
drugs. Fatigue or confusion increases your risk of falling.
- Make sure
all medications are clearly labeled and stored in a well-lit area
according to instructions.
- Take medications
on schedule with a full glass of water unless otherwise instructed.
- Never walk
in your stocking feet.
- Women who
cannot find wide enough athletic shoes for proper fit should shop
in the men's shoe department because men's shoes are made wider.
What
are the Medical Risk Factors for a Fall?
-
Impaired
musculoskeletal function, gait abnormality, osteoporosis
- Cardiac
arrhythmias (irregular heartbeat), blood pressure fluctuation
- Depression,
Alzheimer's disease and senility
- Arthritis,
hip weakness or imbalance
- Neurologic
conditions, stroke, Parkinson's disease, multiple sclerosis
- Urinary
and bladder dysfunction
- Vision or
hearing loss
- Cancer that
affects the bones
Falls can occur
anytime, anyplace and to anyone while doing everyday activities,
such as climbing stairs or getting out the bathtub. Research shows
that simple safety modifications at home, where 60 percent of seniors
suffer falls, can substantially cut the risk of falling. Protect
yourself with these simple changes in furniture arrangement, housekeeping
and lighting to prevent falls.
The Bedroom
- Place a
lamp, telephone and flashlight near your bed.
- Sleep on
a bed that is easy to get into and out of.
- Replace
satiny sheets and comforter with products made of non-slippery
material, such as wool or cotton.
- Arrange
clothes in your closet so that they are easy to reach.
- Install a
nightlight along the route between your bedroom and the bathroom.
- Keep clutter
off the bedroom floor.
Living Areas
- Arrange
furniture so you have a clear pathway between rooms.
- Keep low-rise
coffee tables, magazine racks, footrests and plants out of the
path of traffic.
- Install
easy-access light switches at entrances to rooms so you won't
have to walk into a darkened room in order to turn on the light.
Glow-in-the-dark switches may be helpful.
- Walk only
in well-lighted rooms, stairs and halls.
- Do not store
boxes near doorways or in hallways.
- Remove newspapers
and all clutter from pathways.
- Keep electric,
appliance and telephone cords out of walkways, but don't put cords
under a rug.
- Don't run
extension cords across pathways; rearrange furniture.
- Secure loose
area rugs with double-faced tape, tacks or slip-resistant backing.
- Don't sit
in a chair or on a sofa that is so low that it is difficult to
stand up.
- Repair loose
wooden floorboards right away.
- Remove doorsills
higher than one-half inch.
Kitchen
- Remove throw
rugs.
- Clean up
immediately any liquids, grease, or food spilled on the floor.
- Store food,
dishes and cooking equipment within easy reach.
- Don't stand
on chairs or boxes to reach upper cabinets.
- Use nonskid
floor wax.
Bathroom
- Place a
slip-resistant rug adjacent to the bathtub for safe exit and entry.
- Mount a
liquid soap dispenser on the bathtub/shower wall.
- Install
grab bars on the bathroom walls.
- Keep a nightlight
in the bathroom.
- Use a rubber
mat or place nonskid adhesive textured strips on the tub.
- Replace
glass shower enclosures with non-shattering material.
- Stabilize
yourself on the toilet by using either a raised seat or a special
toilet seat with armrests.
- Use a sturdy,
plastic seat in the bathtub if you cannot lower yourself to the
floor of the tub or if you are unsteady.
For more information
on "Prevent Injuries America," call the American Academy of Orthopaedic
Surgeons' public service telephone number: 1-800-824-BONES (2663)
or log onto: www.aaos.org.
This
information was prepared by the American Academy of Orthopaedic
Surgeons.
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