Falls are a leading cause of injury for adults 65 and older in the United States, according to the Centers for Disease Control and Prevention (CDC). The good news is that many falls are linked to things you can change: the home around you, and the strength and balance you bring to it.
Here are ten changes physical therapists often suggest during home visits.
1. Light the way
Add bright, even lighting to hallways and stairs, and put a night light between the bedroom and bathroom. Keep a lamp or switch within reach of the bed so you're never walking in the dark.
2. Remove or secure loose rugs
Throw rugs are one of the most common trip hazards. Remove them, or secure them with non-slip backing or double-sided rug tape.
3. Clear the walkways
Move cords, shoes, stacks of papers and small furniture out of the paths you use most, especially between your bed, the bathroom and the kitchen.
4. Use rails on both sides of the stairs
Sturdy handrails on both sides let you hold on with your stronger hand going up and down. Make sure each step is clearly visible; contrasting tape on the edge of each step can help.
5. Make the bathroom safer
Grab bars by the toilet and in the shower, a non-slip mat, and a shower chair can make a big difference. Towel racks aren't designed to hold your weight, so don't use them as grab bars.
6. Keep everyday items within reach
Store the things you use daily between waist and shoulder height so you don't need step stools or deep bending.
7. Wear supportive shoes indoors
Socks and loose slippers can slide. Shoes with a closed back and thin, non-slip soles give better grip and feedback from the floor.
8. Stand up slowly
Some people feel light-headed when they stand quickly. Sit on the edge of the bed for a moment before standing, and hold on to something steady as you rise.
9. Keep up with health checks
Have your vision checked regularly, and ask your doctor or pharmacist to review your medicines, since some can cause dizziness or drowsiness.
10. Build strength and balance
Leg strength and balance are central to preventing falls. A physical therapist can check your balance with standard tests and give you exercises that are safe for your current level, then progress them over time.
If you do fall: stay calm, check for injury before trying to move, and get help if you're hurt or can't get up. A physical therapist can teach you a safe way to get up from the floor. If you hit your head, are injured, or take blood thinners, contact your doctor or call 911.
How in-home physical therapy can help
Because our therapists work in your home, they can spot hazards and practice the real movements you do every day, on your own stairs and in your own bathroom. Learn about balance and fall prevention at home.
This article is general information, not medical advice. Talk to your healthcare provider about your own fall risk.