Preventing Falls: Don’t Let Fear Steal Your Stability

By Sarah Swift for the Messenger-Inquirer

Fear can quietly change how you live, and you might not even notice it happening. Fear can be debilitating. Fear of falling might keep you from visiting your favorite restaurant, enjoying outings with your friends, or even stopping you from moving around your home or outdoor space like you once did.

Once fear sets in and you stop moving, your body can quickly lose strength in your arms, legs, core and back. Studies have shown that muscle weakness is one of the leading causes of falls. Other common contributors include poor balance, obstacles in your home environment, vision and medication side effects.

Do you feel your balance has changed and find yourself using furniture in your home to walk from room to room? Good news: You are not alone, and there are many ways to regain confidence and stability!

Here’s a simple balance check you can try at home, if it’s safe to do so. Stand on one foot while holding onto your kitchen counter with both hands. Can you hold that position with just one hand? If so, try hovering both hands above the counter. How long can you maintain your balance? This daily activity not only helps assess your stability, it can also improve it over time. And that’s just the beginning. There are many more ways to work on your balance that fit your goals and ability level.

Leg strength is essential for everyday tasks like getting up from a chair, bed, toilet, or even the booth at your favorite breakfast spot. Strengthening exercises can be done at home, outdoors when the weather allows, in a medical facility, or a group setting. You can follow along with videos, printed guides or work with a provider for personalized support.

Your home environment also plays a major role in your fall risk. As you look around, consider whether there are rugs, clutter, poor lighting, steps, uneven surfaces, or wet areas in places like the kitchen, bathroom, or entryways. Think about what changes could help reduce your risk. Could you add lighting to a dark hallway or bathroom? Create a designated space for shoes and other items away from high-traffic areas? Move frequently used items to chest level for easier access?

In addition to these changes, talk with your doctor about your vision and any side effects of medication. They can also guide you toward resources to help improve your strength and balance.

One such resource serving the Owensboro area is the B.A.S.E. program at the Owensboro Healthpark. B.A.S.E. stands for Balance Awareness Stability Everywhere. This three-month group class explores all aspects of fall prevention. If you are interested, please contact Jason Anderson at (270) 688-5433.

One final challenge: Stand up and look down at your feet. Are they close together? If so, widen your stance until your feet are hip-distance apart. Do you feel steadier? Throughout the day, check your stance and adjust as needed. Over time, this simple habit can become second nature and help you feel more secure on your feet.

Fear can be powerful, but you are more powerful. You can do something about it, starting today.

Sarah Swift, PT, DPT is a group exercise instructor at the Owensboro Health Healthpark.