If you are a senior citizen, or if one of your family members is elderly, it is vitally important to do everything you can to avoid falls. For seniors, falls are the leading cause of injuries – fatal and non-fatal – and every 11 seconds an elderly person must go to an emergency room after a fall.
There are actions that you can take to reduce the risk of a fall. These include keeping muscles flexible and strong and working on balance activities. Here’s how:
With your doctor’s permission, ramp up your exercise program. Walk every day and use the stairs whenever possible.
Discuss your balance concerns with your doctor. There may be medications that you take that are affecting your balance.
Work out to build strength. Pilates, lifting weights and exercises such as push-ups can help build muscle mass. To keep your quads strong, stand with your back against a wall and slide down as far as is comfortable, and then push back up.
Look into workouts that can improve your balance like tai chi and martial arts training.
Check your vision and hearing regularly. These senses are critical to your balance.
Upgrade your shoe closet. Always wear comfortable shoes with non-slip soles and low heels. Footwear should fit well and have plenty of room in the toe box.
Audit your home for any tripping hazards. Replace throw rugs with slip-resistant styles or with larger area rugs. Add grab rails in the bathroom and in the shower. Make sure that all stairways have railings on both sides and adequate lighting. Tuck all computer, cable and electrical cords out of the way.
Learn more about fall prevention at this Southern Maine Agency on Aging website.
We Can Help with Foot and Ankle Pain
If you have any problems with your toenails, or neuropathy or any foot problem like heel pain or plantar fasciitis, discomfort from arthritis, an injury or just from overuse, please call Michele Kurlanski, DPM at Lighthouse Foot and Ankle Center. Dr. Kurlanski offers expert and professional podiatry services in Cumberland County, Maine. Please call us today at 207-774-0028 to schedule your appointment in our Scarborough office.
