Q: My mother, who is 80, just fell down and broke her hip. I am 53 and have just been diagnosed with osteoporosis. We both have arthritis. What can we both do to make sure we don't fall down and break our bones?
A: The Centers for Disease Control statistics show that for people age 65 and older, fall-related injuries are the leading cause of accidental death.
People who have a hip fracture are 5 percent to 20 percent more likely to die than their counterparts over the first year following injury. They also are 15 to 25 percent more likely to be in long-term care institutions a year after their injury. Osteoporosis - or thinning bones - is related to the vast majority of hip fractures. Other factors that lead to falls as people get older are slowed reflexes, decreased balance and stability and weakened musculoskeletal strength.
To reduce your risk of falls, do muscle-strengthening exercises. Can you exercise if you have arthritis? Certainly! Continue to be active. Keeping the core body in good condition decreases stress on the joints.
Some people falsely believe they should stop exercising if their joints hurt. Actually, becoming sedentary makes things worse. However, it is wise to do exercises that are low-impact and that do not worsen the joint pain. This may mean walking on a treadmill as opposed to running on hard pavement. Also, swimming, cycling and pool therapy are easier on the joints than high-impact activities.
Other things that you can do to prevent falls are to keep your joints healthy and in good working order. This includes avoiding repetitive trauma (e.g. running on hard pavement). And make sure you wear good footwear. High heels are bad for the joints, but did you know that chunky heels are bad, too? Flat heels with good arch support are your best bet for healthy joints.
There are other things that impact your balance, like poor vision, weak posture, environment and medications. So you may want to get your vision checked regularly and practice balance exercises daily. You also want to watch out for medications that may increase your risk of falls, including tranquilizers, sleeping medications and some blood pressure medications. Finally, keep your environment safe to prevent fall risk. This includes keeping your house free of clutter, keeping it well lighted and avoiding throw rugs.
Fall and fracture prevention
Wear good flat-heeled shoes with rubber soles for added traction.
Walk carefully on floors that are made of highly polished marble or tile. These can be very slippery.
Stop at curbs and check their height before stepping up or down.
Keep all rooms free of clutter, especially the floors.
Avoid walking around in socks, stockings, or floppy, backless slippers at home.
Check that all carpets and area rugs have skidproof backing or are tacked to the floor, including carpeting on stairs. Avoid throw rugs.
Avoid lifting anything more than 20 pounds.
Avoid activities that put compressive forces on your spine - like opening a stuck window - as this may cause fractures of the spine.
Keep electrical cords and telephone lines out of walkways.
If needed, use a walker or a cane for added stability if you have arthritis.
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