Falls prevention
Anyone can have a fall, but it’s more likely if you’re older or have mobility problems.
But it is important to remember that falls are not a normal part of getting older. You can make simple changes to prevent falls, avoid injuries and keep your confidence and independence.
On this page:
Causes of falls
As we age our chances of having a fall increase. This can be due to things like:
- weaker muscles
- conditions that affect your mobility or balance, such as arthritis, stroke or Parkinson’s disease
- low blood pressure (hypotension)
- dementia
- eye sight and hearing
- the side effects of medication
Trip hazards in the home or cold weather can also increase someone’s chances of falling.
The impact of falls
Falls, particularly for older people, can cause:
- pain
- injury
- complications and health problems
- loss of confidence and independence
They are also a major reason for hospital stays.
Simple tips to prevent falls
Talk to relatives, people you care for, friends and neighbours who are more at risk of falling.
Talk them through the importance of following these tips and help them to make their home as safe as it can be.
Also, speak to them about what to do if they do have a fall at home alone and how to get help.
Stay active
The physical activity guidelines for older adults recommend being active every day, and doing activities that improve strength and balance at least twice a week.
You could try the KOKU app.
Have regular medication checks
Some medicines can make you more at risk of a fall.
Ask your GP practice for a yearly review.
Speak to your GP or pharmacist if you think your medicines are affecting your balance.
Aids
Consider using a walking aids such as a walking stick, zimmer frame or scooter.
Wear a personal alarm or carry a mobile phone with you.
More about strength and balance
Steve from Age UK Bolton explains the importance of strength and balance.
The charity holds sessions across the borough to help prevent falls and keep older residents strong and steady, no matter their age of mobility level.
The classes must be booked. Find out more on the Age UK Bolton website.
What to do if you fall
If you fall, try to stay calm. Take a couple of minutes to check for any pain or injuries and see if you think you can get up.
If you feel able to get up
- Take your time – don’t get up too quickly.
- Roll onto your side, then use your arms to push yourself onto your hands and knees.
- Look for something stable to hold, such as a heavy piece of furniture or a bath or sink. Crawl to it if it’s out of reach.
- Put one foot flat on the floor. Stand up slowly, holding onto something stable to help you.
- Sit down and rest while you recover.
If you don’t feel able to get up
- If you have a phone or personal alarm that you can reach, use it to get help.
- If you cannot reach an alarm or phone, try to get someone’s attention by shouting for help or banging on a wall or the floor.
- Try to keep warm while you wait for help. Cover yourself with anything you can reach, such as a towel, coat, rug or blanket.
- Keep moving your body. Roll from side to side or gently move your arms and legs.
- Try to change position about every 30 minutes, to help prevent pressure sores.
Call 999 if:
if you or someone else has fallen and:
- may have injured the head, back, neck or hip
- cannot get up
Get help from NHS 111 if:
- you or someone else has fallen and may be in pain, injured or unwell
You can call 111 or get help from 111 online.
NHS 111 offers a British Sign Language (BSL) service that is open 24/7.
If you have a hearing problem, use text relay. Call 18001 111 using the Relay UK App or a text phone.
See a GP if:
- you’re worried about your balance or mobility
- you’ve had a fall
If you’ve had falls or a GP thinks you’re at risk of falls, they’ll check your balance by asking you to get up and move around.
They may refer you to a specialist falls service. Help from a falls service may include:
- checking for problems such as muscle weakness, weak bones (osteoporosis) or problems with your eyesight
- strength and balance training
- checking that your home is safe and making home adaptations
- reviewing any medicines you’re taking
You may also need treatment for any conditions that are affecting your balance or strength.
