Strengthen Your Joints and Modify Your Home to Prevent Falls

The year 2024 is known as the “silver tsunami.” Approximately 4.1 million Americans will turn 65 this year. As the U.S. population sees record numbers of retirees, falls are a growing health concern for seniors, putting them at risk for broken bones, injury and death.

The Dangers of Older People Falling

One out of every four senior adults falls every year, but less than half tell their physician. Unfortunately, falling one time doubles the risk of falling again and puts you at risk for a broken shoulder, knee or hip fracture.

“Falls are the number one reason that older adults are institutionalized,” Daniel Frering, Mount Sinai Light and Health Research Center (LHRC) education program director, told LEDs Magazine. “Especially in much older people, people in their 80s — they typically do not live a long time after they fall. If you can prevent falls, the health outcomes for older people are going to be greatly improved.”

Take Active Steps to Prevent Falls

National Falls Prevention Awareness Week is Sept. 23-27. The objective of this initiative is to …

• Reduce the risk of falls.
• Help older adults feel safe.
• Encourage communities to educate on fall prevention.

If you experience joint pain and worry about falling, you can lower your chances by staying active, decluttering your living space and scheduling regular checkups with your physician.

Regular Exercise Builds Muscle Tone and Supports Joints

Many exercises can help prevent falls. You can talk to your doctor or physical therapist about incorporating exercises that combine strength and balance, along with walking. Experts suggest walking for 30 minutes a minimum of three times weekly for optimal health.

Certain exercises can be especially beneficial. Cycling or stationary biking can build quadriceps strength and support the knee and hip joints. Chair yoga, tai chi and barre classes can tone muscles, circulate synovial fluid and increase stamina in the hips and knees.

Always ask your doctor before beginning a new exercise routine and pay attention to your pain levels. It might be necessary to arrange some physical therapy appointments as you discover which exercises are most effective for your fitness level.

Optimize Your Home Setup for Long-Term Joint Health

One of the most common places that people fall is in their own home. The first step is to remove area rugs and clutter on the floor that can create a tripping hazard. Older adults need light bulbs that are 50 percent brighter, so replace light bulbs with bright LED bulbs. Wireless motion sensing lights, touch lamps and automatic night lights can assist older people in maintaining balance and avoiding obstacles.

Install railings on both sides of stairs and non-slip strips on hardwood or tile flooring. Grab bars in bathrooms can help you maintain stability, and a raised toilet seat can reduce the risk of losing your balance. Wearing non-slip, supportive shoes will also help you feel stable and safe in your home. Try to avoid wearing socks or going barefoot, because you are more likely to slip and fall.

Visit an Orthopedist to Assess Your Risk of Falls

If you have had a fall or think you are at risk of falling, you should consider making an appointment with an orthopedist. Visiting a doctor that specializes in bones and joints can be helpful if you …

• Have osteoarthritis, rheumatoid arthritis, other forms of arthritis or an old injury.
• Experience severe pain that affects your mobility.
• Feel unsteady on your feet.
• Think you need a walker or a cane.

Ask your orthopedist for an assessment of your risk of falling. They can discuss your workout routine and home environment as well as go over your health issues and prescribed medications. Some medications can make you feel dizzy and off-balance, so you may need to have your family doctor adjust your dosage.

Make sure to see your eye doctor annually to update your eyeglasses’ prescription, and have your hearing tested as well. Healthy eyes and ears will keep you on your feet.

Joint Replacement Could Help You Feel More Stable

Studies show that people who have total joint replacement are less likely to fall than those who do not. This procedure replaces the old, damaged joint with an artificial one that will not deteriorate or need maintenance.

Along with reduced risk of falling, total joint replacement can reduce pain and improve mobility in your daily activities. Your orthopedist may recommend some steps before performing a total knee or total hip replacement. You may need to try weight loss, exercise, nonsteroidal anti-inflammatory drugs (NSAIDS) and steroid shots before joint replacement. Your doctor will be able to discuss your options and answer all your questions.

Need Help Finding an Orthopedist?

The year is coming to an end, so this may be the best time to see an orthopedist. You might have already met your deductible, which means a visit or procedure could be less than you anticipated.

Are you looking for a board-certified orthopedist? Our orthopedic centers have skilled physicians and supportive staff to provide the care you are seeking. Call today to make an appointment to relieve pain, prevent falls and regain your independence. Many of our surgeons perform procedures at outpatient surgery centers, which are more convenient and cost-effective than hospitals.