DON’T LET FALL TRIP YOU UP: STAYING ON YOUR FEET
THIS AUTUMN

Falling isn’t something anyone plans for, but its impact can be significant—affecting your mobility, confidence, and overall independence. Many factors, from your environment to your physical health, can increase your risk—but the good news is, there’s a lot you can do to reduce that risk. This article explores the common contributors to falls, how to recognize your personal risk factors, and practical steps you can take to stay steady on your feet.

While slips, trips, and falls can happen to anyone, they’re not always random or inevitable. Different parts of our lives can add to the chances of experiencing a fall. Your environment has a large impact on falls risk—draw your mind to icy front steps, inadequate lighting, the edge of your carpet, clutter on the ground, uneven surfaces. Research shows that 30–50% of falls occur due to environmental hazards (Appeadu & Bordoni, 2023). Certain health conditions may impact your risk of falling—consider blood pressure concerns (i.e., that feeling when you stand up too fast and get lightheaded), dizziness, fatigue, or illnesses that decrease your body’s physical capacity. Physical factors such as decreased muscle strength, reduced balance, and slower reaction times can significantly impair your ability to recover from or avoid a tumble. In physiotherapy, we often focus on physical factors like balance and strength, which play a key role in your overall falls risk.

While you can’t always predict when a fall might happen, you can take steps to lower your risk. Falls are often preventable. If you suspect your risk of falling may be higher, now is the time to take action.

Five Tips To Stay Steady:

1. Reflect on past falls or near-misses. Think back to any previous falls or close calls. What contributed? Was the area slippery or poorly lit? Were you feeling dizzy, weak, or off balance? Understanding these moments can help you identify patterns and areas for change.

2. Assess and adapt your environment. Your surroundings play a major role in your safety. Take a look around your home – are there loose cords, clutter, or area rugs that could cause a trip? Would a grab bar in the shower or tub improve your stability? Are your outdoor walkways well-maintained, especially in winter? Small adjustments can make a big difference.

3. Know and respect your limits. Sometimes, our current physical abilities don’t match the demands of a task. Be honest with yourself. Consider adapting the activity or asking for help.

4. Choose footwear wisely. Supportive shoes are essential for stability. Look for footwear with thin, hard, slip-resistant soles, a secure fastening (like velcro or laces), and a snug heel collar to prevent slipping. Avoid loose, worn-out, or backless shoes.

5. Take charge of your health. Are there health concerns you’ve been putting off ? Dizziness, lightheadedness, or fatigue can all increase fall risk. Schedule a check-up with your doctor or pharmacist for a medication or health review—it’s a simple step that can have a big impact.

Strong evidence shows that strength, balance, and walking training effectively prevent falls (Avin et al., 2015). To reduce your risk, aim for ~2 hours per week of moderate to high challenge interventions over the course of 6 months (Shubert et al., 2011). Options include group classes, safe at-home exercises, or personalized sessions with a physiotherapist. Physiotherapists are equipped to conduct comprehensive falls risk assessments and design individualized programs to improve your balance, mobility, and strength. We tailor our approach to your current physical starting point – come as you are!

Preventing falls often requires a team effort, with many people working together to reduce risk and build confidence. At Bragg Creek Physiotherapy, our collaborative team includes registered physiotherapists, massage therapists, and a certified personal trainer, all working together to support your health and mobility. If you or a loved one may be at risk of falling, we’re here to help.

Bre Maughan
Registered Physiotherapist (MScPT, BScKin)
Bragg Creek Physiotherapy
www.braggcreekphysio.com