Anyone can have a fall, but 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 one fall a year.

The information below explains ways you can reduce your risk of falling, what to do if you do fall and 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 maintain your independence
  • reviewing your mobility and walking aids to ensure they are appropriate
  • providing exercises tailored to you to improve your strength and balance
  • directing you to other services for further support if needed
Preventing falls

There are many ways you can reduce your risk of falling, including making simple changes at home and doing 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 and improve your confidence. As well as reducing your risk of falling, the steps below can help to be more active and maintain 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, as issued by your physiotherapist to help you to stay steady. Ensure any walking aids are adjusted to the right height for you and the rubber end is not worn out.
  • Medication: side effects of some medications such as drowsiness, dizziness or drops in blood pressure, or taking more than four medications at once, can increase your risk of falling. A regular medication 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’re worried about your continence you can discuss this with your GP or other health professional.
  • Alcohol: older people are more likely to experience unsteadiness 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 increase 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 regularly and seeing 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 six to eight glasses of fluid.
Careline

At home you may have reduced proximity to support, particularly if you live alone. Therefore, getting help after a fall can be difficult. Careline can provide you with a pendant alarm system to alert emergency services should you have a fall. To enquire about careline, you can contact your local adult social care team for information.

Tips for preventing falls in the home:
  • Immediately mop up spillages.
  • Remove clutter, 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're unable to do safely on your own.
Strength and balance

We rely on our balance to stay upright when we over-reach or trip. But as we get older, our reaction times and reflexes get slower, making it harder to regain balance, especially when doing something quickly.

Staying active has many benefits, including maintaining 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 ensure the plan is realistic and achievable for you.

What to do if you fall

Firstly, try to stay calm. If you're not hurt and you feel strong enough to get up:

  • Roll onto your hands and knees and look for a stable piece of furniture, such as a chair or bed.
  • Hold on to the furniture with both hands to support yourself and, 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're hurt or unable to get up:

  • Try to get someone's attention by calling out for help, banging on the wall or floor, or using 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 to help your circulation and reduce the risk of pressure damage.

Contact your GP after a fall, even if you don’t have any serious injuries. They may be able to help you 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 but by thinking ahead you can reduce the impact they have and get help quickly.

  • 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 and 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, you can ask to be referred to the Community Rehabilitation Service. This can be done through your GP or another health professional, or 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