How to Prevent Falls and Injuries This Winter

Falls put you at risk of serious injury, reduced mobility and loss of independence.

Did you know that fall-related injury rates are twice as high among Indigenous people as they are among non-Indigenous people?

Yes, Indigenous populations are more likely to deal with fall-related injuries than non-Indigenous populations are. 

Why is this relevant? 

Falls put you at risk of serious injury, reduced mobility and loss of independence. Falls are the leading cause of injury-related hospitalization and death among elders (55 years and older) and 95% of hip fractures are caused by a fall. They can also lead to other negative mental and physical outcomes like fear of falling, isolation, confusion, or depression. 

What can you do to prevent fall-related injuries? 

When indoors: 

  • Engage in regular physical activity, including indoor walking. This can reduce the risk of falls by improving strength, balance, coordination and flexibility.
  • Have your eyesight checked. With age, eyesight can change rapidly, making it harder to see objects. Changes to your vision can increase your risk of falling and injuring yourself.
  • Wear properly fitting, sturdy, flat shoes with non-skid soles.
  • Remove home hazards such as phone cords, coffee tables, boxes, and loose rugs.
  • Use nonslip mats in your bathtub or shower and/or use a bath seat, which allows you to sit while showering.
  • Keep your home brightly lit to avoid tripping on hard-to-see objects.
  • Use technical aids (walking aids, ramps), if available.

When outdoors: 

  • Walk on designated walkways, especially the ones treated for ice, even if it takes a little longer.
  • Take shorter steps and walk at slower pace.
  • For balance, keep both hands free, rather than in your pockets. Also, consider using a backpack when carrying heavy items to make it easier to balance when walking outdoors. A backpack keeps your hands free, helping you balance and letting you hold onto railings if any are available.
  • If you have trouble walking on snow and ice, consider using assistive devices such as a cane or walking poles and putting cleats on your winter boots for added stability and support.

What should I do if I fall? 

  • Develop an emergency response plan in case of a fall. It should include contact information for healthcare providers, family members, close neighbours, and emergency services.
  • Consider using a personal emergency response system, such as a medical alert system or a smartwatch with fall detection, that you can use to call for help if you fall or in another emergency.

References 

https://www.toronto.ca/community-people/health-wellness-care/health-programs-advice/injury-prevention/fall-prevention/prevent-falls-in-older-adults/

https://www.mayoclinic.org/healthy-lifestyle/healthy-aging/in-depth/fall-prevention/art-20047358

https://www.redcross.ca/blog/2023/1/slips-trips-and-falls-how-to-stay-safe-in-icy-weather

http://canadianfallprevention.ca/wp-content/uploads/2018/09/IFPS-Report_FINAL_2018_08_31.pdf 

Prévention des chutes chez les personnes âgées 

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