Makenzie Barrie, RPhT – Pharmacy Technician at ARTARx Calgary
Anna Quesnel-Theberge, RPhT – Pharmacy Technician at ARTARx Calgary
November is Fall Prevention Month in Canada, a movement dedicated to raising awareness and sharing resources for preventing falls and fall-related injuries. The Public Health Agency of Canada shares that falls are the leading cause of injury-related hospitalizations among Canadians who are 65 and older, which can have a significant impact on their independence and quality of life. Luckily, there are plenty of steps we can take to reduce those risks while still enjoying the activities that keep us healthy and strong.
Simple Ways to Prevent Falls and Injuries
The good news is, many falls are predictable and preventable. One of the best methods for fall prevention is by staying on top of your health. Here are some actions you can take to lower your chances of experiencing a fall and reduce the risk of a getting a serious injury:
- Regular physical activity keeps us strong and helps improve balance. Check out our blog on mobility exercises to do at home for some practical movements you can incorporate into your daily routine.
- Set an annual medication review with your pharmacist and inquire about side effects like dizziness or drowsiness that might increase your fall risk. They can advise you on how to best navigate side effects, or help you find other solutions.
- Track your vision health with annual eye exams to ensure you have the most accurate prescription and can detect vision changes early. Poor vision can affect your depth perception, your ability to see hazards, and even your balance.
Preventing Falls in the Winter
Even when the weather outside becomes a bit more frightful, don’t let the fear of falling keep you indoors all winter. Staying active still plays an important role in reducing the risk of falls, and in improving our physical and mental wellness. Here are some ways you can safely enjoy the outdoors during the winter months:
Check the Weather Conditions
Before heading outside in the winter, be mindful of the weather forecast and avoid leaving home during extremely icy and snowy conditions. If you have plans or an appointment, give yourself enough time to reach your destination so that you aren’t in a rush. Always let someone know your plans, and bring your cell phone or an alert system in case of a fall.
Choose Proper Walking Gear
When it comes to footwear in the winter, aim for function over fashion. Wear sturdy shoes with good ankle support, slip-resistant rubber soles, and even consider using ice cleats or other traction devices for extra grip – just be sure to remove them indoors to avoid slipping on smooth floors.
If you use a walking cane, you can also purchase an ice tip attachment for extra support. Another option could be Nordic walking poles – ask your health care provider if they’re a right fit for you.
Keep Pathways Clear
Be sure to stay on top of snow and ice removal at home by keeping steps, porches, walkways, and driveways clear and spread salt, ice melt, or sand on those extra slippery spots. If needed, ask a neighbour, loved one, or available community services to assist you with keeping these areas clear.
Stick to walking on cleared, designated pathways during the winter months and be mindful of icy or dark patches on pavement, trying your best to move around them when possible.
Use Handrails, or Ask for a Helping Hand
Use handrails for extra support when they’re available, especially on ramps, stairs, and entrances. If you feel unsure on your feet, don’t hesitate to ask someone to walk with you or offer support.
When in Doubt, Try the Penguin Walk
On icy surfaces, Alberta Health Services recommends walking like a penguin to prevent slipping and falling. Move slowly and take small steps, keeping your feet pointed outward for a wider base of support. Your knees should remain slightly bent and relaxed. Keep your hands out of your pockets (if you want them to stay warm, stick to gloves or mittens!) and at your sides for balance, sort of like the wings on a penguin. Remember to keep your head up and don’t lean forward. These methods help lower your centre of gravity so that you can stay upright – clearly the penguins know what they’re doing.
Reminders for the Holiday Season
No one wants to spend the holidays in the emergency room. Taking a few small precautions can make a big difference in keeping you and your loved ones safe and cozy this holiday season. Some common culprits for slips and falls this time of year can include:
- Loose wires and extension cords for lights.
- Unstable ladders or chairs for hanging decorations.
- Wrapping paper piles and presents underfoot.
- Dim holiday lighting that hides tripping hazards.
- Christmas trees or furniture moved in high-traffic areas or doorways.
By following these simple steps, you can reduce your risk of falls and stay on your feet with confidence any time of year.
References:
Canada, P. H. A. of. (2024, February 20). Government of Canada. Canada.ca.