How to reduce falls
Trips and falls account for a large amount of injuries in the home. By following simple guidelines, you can help to reduce the risk to you and your family.
Common causes of falls
Falls are often caused by:
- poorly organised and cluttered rooms and stairs
- low or unsuitable lighting
- loose or slippy footwear
- moving or carrying something incorrectly
- tiredness
- physical ability, lack of mobility or lack of balance
- poor eyesight, inappropriate glasses
- physical and medical conditions that make people more likely to fall such as having low blood pressure
- some medicines, which can cause side effects (dizziness, drowsiness or unsteadiness)
Environmental hazards
Trip and slip hazards can be a problem in all homes, especially in houses with exposed wooden floors, loose carpets and rugs.
Floors
You should look out for:
- spills and splashes of liquids and solids
- wet floors
- changing from a wet to a dry surface
- dusty floors
- changes in surface level or sloping surfaces
- holes and cracks
- unsuitable floor surfaces or coverings – for example loose or worn flooring, patterned carpets on stairs
Clutter
Removing clutter or things you can trip on, such as rugs or trailing cables, can help reduce the risk of a fall.
Bad weather
Bad weather, which can make surfaces slippery, and unsuitable footwear can also increase the risk of a fall.
Footwear
Avoid wearing loose slippers or footwear without backs. Wear shoes and slippers that fit well, do not slip and have a good grip.
Feet can change in size and shape as you age so always get your feet measured when buying new shoes.
If you have problems with your feet, contact your GP or podiatrist
Preventing falls
If you, your family or carer think that you are at risk of falling, speak to your GP about a falls assessment.
Your GP may:
- carry out some simple tests to check your balance
- check your blood pressure
- review any medicines you're taking
Your GP may also recommend:
- regular eye tests
- ear and hearing tests, as ear problems can affect your balance
- eating well
- having an electrocardiogram (ECG)
- a healthcare professional visits your home to identify potential hazards and offer advice on how to make your home safer
- exercises to improve your strength and balance
Further information is available at:
Make your home safer
There are changes you can make at home that will help you to prevent falls, such as:
- fitting safety rails on steps and handrails in the bathroom
- using a non-slip mat in the bath or shower
- wear a personal alarm or carry a mobile phone with you
- clear any clutter or things you can trip on
- making sure your home is well-lit or using motion-sensor lights
- keep floors dry to prevent any slipping
Some Health and Social Care Trusts offer a 24-hour community alarm service, offering help and reassurance in an emergency to people who are elderly and at risk of falls.
Always keep your alarm with you, as a pendant around your neck, or on your wrist.
It has a powerful microphone and loud speaker, so you can talk to a member of staff, who will get help.
Further tips are available at:
- How to make your home safer and more comfortable
- Guarding children against trips and falls
- How to spot hazards and prevent accidents - leaflet
Keep active
You can help your general well-being and help to reduce the risk of trips and falls by keeping active and healthy.
Regular exercise is important to make your muscles stronger and improve your balance.
You don't have to go to the gym to stay active. Simple tasks like gardening, regular housework and walking can boost energy levels and improve coordination and balance. Find out more at:
Strength and balance exercises done on a regular basis are one of the best ways to help keep active in later life and reduce the risk of falls.
Watch the following video to learn more about measures you can take at home to prevent falls.
Avoid slips and falls in icy conditions
Slips and fall in icy conditions are a common problem.
If you must go out in icy conditions you should:
- consider the safest way to get there and plan extra time
- avoid rushing or taking shortcuts over areas where there is snow or ice
- wear suitable footwear - flat footwear with rubber soles gives better grip on ice and snow than leather-soled or high-heeled shoes
- use handrails where you can
- take small steps to keep your centre of balance under you
- avoid carrying lots of heavy shopping bags, especially on steps
- walk slowly and never run on icy ground
- keep your hands out of your pockets for better balance
- always be aware of your surroundings - some places may be icier than others if they don’t get the sun
- be careful getting into and out of vehicles - hold on to the vehicle for support
- keep paths clear of debris, water, ice and snow
- use floor mats when entering a building to remove moisture from the soles of your shoes - this will help protect you, as well as others who follow, from having to walk on wet or slippery surfaces
- Clearing ice and snow from footways