Why Do Falls Happen?

Falls rarely have a single cause. They typically result from a combination of risk factors including:

• Age-related changes: Reduced muscle strength, balance issues, slower reflexes
• Medical conditions: Parkinson's disease, arthritis, stroke, diabetes, vision problems
• Medications: Some medicines can cause dizziness, drowsiness, or affect balance
• Environmental hazards: Poor lighting, loose rugs, clutter, slippery surfaces
• Bone health: Osteoporosis and weakened bones increase fracture risk
• Footwear: Poorly fitting shoes or slippers without proper grip
• Fear of falling: Ironically, anxiety about falls can affect movement and increase risk

Grab Rails and Grab Bars

Grab rails provide crucial support when moving around the bathroom, helping with balance and stability during bathing, showering, and using the toilet.

Types of Grab Rails:

• Horizontal grab rails: Mounted along walls, ideal for shower walls and beside baths. Provide lateral support for movement
• Vertical grab rails: Perfect for pulling yourself up to standing. Essential beside toilets and baths
• Angled grab rails: Positioned at 45 degrees, these reduce wrist strain and provide support at natural grip angles
• Hinged grab rails: Fold down when needed, fold up to save space. Ideal for small bathrooms and beside toilets

Installation Guidelines:

• Grab rails must be fixed to wall studs or reinforced mounting brackets to support user weight (minimum 250 pounds/113kg)
• Horizontal rails should be mounted 33-36 inches (84-91cm) above the floor
• Typical lengths range from 400mm to 1000mm depending on location and need
• Rails should have a diameter of 32-38mm for comfortable grip
• Choose rails with anti-bacterial coating and slip-resistant finish
• Consider contrasting colours if you have vision problems

Where to Install Grab Rails:

• Beside and behind the toilet
• Inside the shower on at least two walls
• Beside the bath for entry and exit
• Near the sink if needed for balance

Products like the Atlantis Moulded Fluted Grab Rails offer secure hold and confidence-boosting support for daily bathing activities.

Anti-Slip Shower Mats and Bath Mats

Anti-slip mats are essential for preventing slips on wet bathroom surfaces. They provide a secure, textured surface that greatly reduces the risk of accidents.

Key Features to Look For:

• Strong suction cups that firmly attach to bath or shower floor
• Textured, non-slip surface
• Drainage holes to prevent water pooling
• Anti-bacterial and mildew-resistant materials
• Large enough to cover the standing area completely
• Machine washable for easy cleaning

Additional Bathroom Safety Aids

• Shower seats: Reduce fatigue and fall risk during showering by allowing you to sit comfortably
• Bath lifts: Mechanical devices that gently lower and raise users in standard baths
• Transfer benches: Span the side of the bath, making safe transfers easier
• Raised toilet seats: Make sitting and standing easier, reducing strain
• Long-handled washing aids: Reduce the need to bend or stretch in the shower

Bed Rails and Bed Sticks

Bed rails help you get in and out of bed safely and can prevent falls during sleep, particularly for those who experience confusion at night or have mobility difficulties.

Types and Features:

• Fixed bed rails: Provide continuous support throughout the night
• Fold-down rails: Can be lowered when not needed for easier transfers
• Bed sticks: Vertical rails that tuck under the mattress, providing a handle to pull on when getting up
• Half-length rails: Provide support without enclosing the bed completely

Important Considerations:

• Ensure rails are compatible with your bed type and mattress
• Rails should be easy to operate if they fold down
• Check that rails don't create entrapment hazards
• Some models include pockets for personal items

Fall-Out Mats and Crash Mats

Placed alongside the bed, fall-out mats provide a cushioned landing surface that can significantly reduce injury if someone falls or rolls out of bed during the night.

Features:

• High-density foam provides cushioning without being too soft to walk on
• Non-slip backing prevents the mat from moving
• Wipe-clean surfaces for easy hygiene maintenance
• Various sizes to suit different bed heights and room layouts
• Can be rolled up for storage if needed

Bedroom Lighting

Good lighting is crucial for nighttime safety:

• Motion-activated night lights: Automatically illuminate the path to the bathroom
• Bedside lamps: Easy-to-reach switches for quick illumination
• Light switches by the door: Avoid walking into a dark room
• Torch or phone by the bedside: For emergencies

Walking Sticks and Canes

Walking sticks provide balance and stability, taking weight off joints and helping prevent falls.

Choosing the Right Walking Stick:

• Height-adjustable models ensure proper positioning (wrist height when standing)
• Ergonomic handles reduce hand and wrist strain
• Lightweight materials like aluminium are easier to use
• Consider folding models for portability

Ferrules (Rubber Tips):

The ferrule at the bottom of your walking stick is crucial for safety. Check out our walking sticks and specialized ferrules like the Tri-tip ferrule, which provides superior balance and stability compared to standard ferrules.

Ferrule Maintenance:

• Check ferrules weekly for wear - replace when tread becomes smooth
• Worn ferrules significantly increase slip risk, especially on wet surfaces
• Keep ferrules clean and free from debris
• Consider ice grips for winter conditions

Walking Frames (Zimmer Frames)

Walking frames offer substantial support for those needing extra stability. They're particularly useful for people recovering from surgery or with significant balance issues.

Types of Walking Frames:

• Standard frames: Lifted and moved forward with each step - maximum stability
• Wheeled frames: Front wheels allow continuous walking motion
• Folding frames: Collapse for storage or transport
• Height-adjustable: Ensure proper fit for comfort and safety

Important Points:

• Ensure all four ferrules are in good condition
• Adjust height so elbows bend at a comfortable angle
• Consider frames with trays or baskets for carrying items
• Some frames include seats for resting

Rollators (Wheeled Walkers)

Rollators are ideal for people who can walk but need support to maintain a steady pace. They're more mobile than standard frames and perfect for longer distances.

Rollator Features:

• Four wheels: Smooth movement on pavements and indoor surfaces
• Hand brakes: Easy control and parking brake for safety
• Built-in seat: Rest whenever needed
• Storage basket: Perfect for shopping or personal items
• Foldable design: Easy to transport in cars
• Height-adjustable handles: Ensure correct posture

Special Types:

• Three-wheeled rollators: More maneuverable in tight spaces
• All-terrain rollators: Larger wheels for outdoor walks on uneven surfaces
• Indoor rollators: Compact design for home use

Exercise and Physical Activity

Regular exercise is one of the most effective ways to prevent falls. It improves strength, balance, flexibility, and confidence.

Recommended Activities:

• Balance exercises: Tai Chi, yoga, standing on one foot
• Strength training: Light weights, resistance bands, bodyweight exercises
• Walking: Daily walks improve overall fitness and bone health
• Chair exercises: If standing exercises are difficult
• Swimming or water aerobics: Low-impact full-body workout

Exercise Guidelines for Older Adults:

• Aim for at least 150 minutes of moderate activity per week
• Include balance and strength exercises at least twice weekly
• Always consult your GP before starting a new exercise program
• Start slowly and build up gradually
• Consider joining falls prevention exercise classes run by local councils or Age UK

Regular Medical Check-Ups

Regular health monitoring can identify and address factors that increase fall risk.

Important Check-Ups:

• Medication review: Some medications cause dizziness or drowsiness. Ask your GP or pharmacist to review all your medicines, including over-the-counter drugs
• Vision tests: Have eyes tested at least every two years. Update glasses promptly if prescription changes
• Hearing tests: Ear problems can affect balance. Regular hearing checks are important
• Blood pressure checks: Low blood pressure can cause dizziness when standing
• Bone density scans: Check for osteoporosis, especially for women over 65
• Foot care: Regular podiatry appointments for foot problems, corns, or nail care
• Balance assessment: Ask your GP for a falls risk assessment if you've had falls or feel unsteady

Nutrition and Hydration

Proper nutrition supports bone health, muscle strength, and overall wellbeing.

Key Nutritional Guidelines:

• Calcium: Essential for bone health. Found in dairy products, fortified plant milks, leafy greens
• Vitamin D: Helps calcium absorption. Get sunlight exposure and consider supplements (especially in winter)
• Protein: Maintains muscle strength. Include at each meal from meat, fish, eggs, beans, or dairy
• Stay hydrated: Dehydration causes dizziness and confusion. Drink 6-8 glasses of fluid daily
• Limit alcohol: Alcohol affects balance and bone health. Stay within recommended limits
• Regular meals: Low blood sugar can cause dizziness. Don't skip meals

Footwear Matters

Appropriate footwear is crucial for preventing falls both indoors and outdoors.

Choose Shoes That:

• Fit properly with no slipping at the heel
• Have good grip on the sole with adequate tread
• Provide ankle support
• Have low, broad heels (avoid high heels)
• Fasten securely with laces, velcro, or buckles
• Are comfortable and don't cause rubbing or pain

Avoid:

• Backless slippers that can slip off
• Smooth-soled shoes or slippers
• Walking in socks or tights on smooth floors
• Shoes with worn soles
• Flip-flops or loose sandals

Remove Tripping Hazards

Throughout Your Home:

• Remove loose rugs or secure them with non-slip backing
• Clear pathways of clutter, electrical cords, and furniture
• Repair loose floorboards or torn carpets immediately
• Keep frequently used items within easy reach
• Remove low furniture, footstools, or other obstacles from walking paths
• Secure or remove trailing cables
• Keep pets' toys, food bowls, and beds out of walkways

Improve Lighting

Good lighting is essential, especially for older adults with declining vision.

Lighting Checklist:

• Install bright lights in hallways, stairs, and entries
• Use motion-sensor lights for nighttime bathroom trips
• Ensure light switches are easily accessible at room entrances
• Place lamps beside chairs and beds for easy access
• Use nightlights in bedrooms, bathrooms, and hallways
• Replace dim bulbs with brighter ones (appropriate for the fixture)
• Consider smart bulbs that can be controlled remotely
• Keep torches readily available

Stairway Safety

Stairs are a common site for serious falls.

Essential Stair Safety Measures:

• Install handrails on both sides of stairs
• Ensure handrails extend beyond the top and bottom steps
• Use contrasting tape on the edge of each step for visibility
• Ensure adequate lighting at top and bottom of stairs
• Keep stairs clear of clutter
• Repair loose carpeting or treads immediately
• Consider a stairlift if climbing stairs becomes difficult
• Never rush on stairs - take your time

Kitchen Safety

• Keep frequently used items at waist level to avoid reaching
• Use non-slip mats in front of the sink
• Clean spills immediately
• Install good lighting over work surfaces
• Consider using a reaching aid for high shelves
• Sit down for meal preparation if you feel unsteady standing

Immediate Actions After a Fall

1. Stay calm: Take a few deep breaths and assess the situation
2. Check for injury: Move slowly and check for pain before attempting to get up
3. Call for help if needed: Use a personal alarm, phone, or call out to someone
4. Don't rush to get up: Rest for a few minutes first

Getting Up Safely After a Fall

If you're not injured and feel able to get up:

1. Roll onto your side
2. Use your arms to push yourself up onto hands and knees
3. Crawl to a sturdy chair or furniture
4. Put your strongest leg forward with foot flat on the floor
5. Use the furniture to pull yourself up to kneeling, then standing
6. Turn and sit down carefully
7. Rest before moving further

If You Can't Get Up

• Try to reach a phone or personal alarm
• If you can't reach help, bang on the floor or wall, or shout
• Try to stay warm - cover yourself if possible
• Change position every 30 minutes to prevent pressure sores
• Keep moving if possible to maintain circulation

Personal Alarms and Emergency Response Systems

Personal alarms provide peace of mind and ensure help is available quickly if you fall.

Types of Personal Alarms:

• Pendant alarms: Worn around the neck, pressed if you fall
• Wristband alarms: Worn like a watch
• Fall detectors: Automatically detect falls and call for help
• GPS alarms: Allow location tracking if you're outdoors

Benefits:

• 24/7 access to help
• Reduces time lying on floor after a fall
• Provides peace of mind for you and family
• Enables continued independent living
• Can be linked to family members or emergency services

NHS Falls Prevention Services

The NHS offers various falls prevention services:

• Falls clinics: Specialist assessment and intervention
• Physiotherapy: Exercise programs to improve strength and balance
• Occupational therapy: Home assessments and recommendations
• Falls prevention classes: Group exercise sessions

Ask your GP for a referral to falls prevention services if you've had a fall or are concerned about falling.

Live-In Care Services

For those at high risk of falls or recovering from a fall, live-in care can provide continuous support while allowing you to remain in your own home.

Benefits of Live-In Care:

• Immediate assistance if a fall occurs
• Help with daily activities and mobility
• Companionship and social interaction
• Medication management
• Peace of mind for family members
• Ability to stay in familiar surroundings

The Live In Care Company provides respectful and dignified care in the comfort of your home, with personalized care plans designed to help you maintain independence and safety.

Useful Organizations and Resources

• Age UK: Provides information, advice, and support for older people. Falls prevention guidance available at www.ageuk.org.uk
• NHS website: Comprehensive falls prevention information at www.nhs.uk/conditions/falls
• Royal Society for the Prevention of Accidents (RoSPA): Home safety advice
• National Osteoporosis Society: Information about bone health and fracture prevention
• Local council social services: Can arrange home assessments and equipment provision

Your Falls Prevention Action Plan

1. Assess your risk: Review the risk factors mentioned in this guide
2. Check your home: Walk through each room looking for hazards
3. Install essential equipment: Start with bathroom grab rails and good lighting
4. Review your health: Book appointments for vision, hearing, and medication reviews
5. Start exercising: Begin a gentle balance and strength program
6. Check your footwear: Ensure all shoes and slippers are safe
7. Consider a personal alarm: For peace of mind
8. Talk to your GP: Especially if you've had falls or feel unsteady