My first fall happened in 2014 when I tripped on a slight ridge in the sidewalk, toppling to the ground in front of a few bystanders. I got to my feet and proceeded running (walking actually) my errands. Once home, I saw blood and grime on my face, as well as a huge shiner developing on my eye. My second fall occurred two years later, and I bore a bold shiner on my other eye. Six months later, I stumbled while strolling along level pavement. Not long after, I careened to the ground near the end of a trail walk. Need I describe falling backwards, twice, on the tennis court?
After each incident I felt humiliated, for sure, but also clumsy, miserable — and sore. I wanted to cry, yet instead I resorted to my default mode, putting on a brave face, downplaying the falls, even finding humour in them. The frequency of my mishaps, however, suggested something might be at play. Then our son quoted Alfred from Batman Begins: “Why do we fall sir? So that we can learn to pick ourselves up.” Time for me to consult the Internet.
The first article in my google search comes from NIHSenior Health: “Falls don’t ‘just happen’ and people don’t fall because they get older. Often, more than one underlying cause or risk factor is involved in a fall.”
CAUSES AND RISK FACTORS
- weakness in leg muscles
- diminished balance
- slower reflexes
- postural hypotension from dehydration or medication
- improper footwear
- poor vision
- side effects from medication
- inattentiveness
- general fatigue
Despite apparent causes, falling cannot be divorced from aging. Studies of adults age 65 and over reveal interesting results for us to bear in mind: between 25-33 percent (depending on the study) of older adults fall each year. Women fall more often than men. Outdoor falls occur among people under 75, which suggests they’re more active and mobile. Fatal fall rates increase exponentially with age for both genders, but men are more likely than women to experience fatal falls at any age.
FALLS PREVENTION
Regular physical activity offers our first line of defence, and our program should include:
- resistance and weight training to increase strength
- balance and coordination exercises
- Tai Chi, yoga, dance or similar activities to improve flexibility and stretching
We must also address the causes in ways such as scheduling medical check-ups and eye examinations, monitoring blood pressure, wearing safe footwear and getting adequate rest.
Maintaining optimal hydration is essential for our body to function correctly, especially during exercise or in hot weather. Although I drink plenty of water, water alone is not usually sufficient. The water in our body also contains electrolytes, important minerals — sodium and potassium — that allow our body to carry out critical chemical reactions. Sports drinks contain these electrolytes that can help our body retain the water and restore fluid balance.
Eating foods high in electrolytes and water also aids hydration. Vegetables and fruits tend to have a high water content, and adding a little salt helps. One study found rehydrating with water and a meal is more effective than rehydrating with a sports drink alone.
As an additional observation: drinking excessive amounts of alcohol or caffeine contributes to increased urine production, making it more difficult for our body to retain fluids.
Walking on “automatic pilot” also factors into my falls. I walk so often for so long that I don’t pay attention to my feet or to the ground. In fact I’m seeking beauty or conceiving plans or summoning happy thoughts. But I need to be more present, to attend to the activity of walking.
I’ve heard many stories from friends about falling, so I chose to turn a negative into a positive and learn how to pick ourselves up. As ever, our challenge will be to convert useful information into appropriate action. •
Marie says
I read that one of the first things you start to lose with age is balance. I have been brushing my teeth for years balancing on one foot and then another to improve my balance. When I remember (not always a given), I will balance on one foot (close to a wall or counter to grab) during the day. I find that if I take a long hike, at the end of the hike I am tired and don’t lift my feet properly and so I stumble and sometimes fall. I have to consciously remind myself to lift my feet and to watch the ground. Hiking with a pole helps.
Pam McPhail says
I washed dishes last night balancing on one foot, then the other. Good tip, Marie. In Vancouver Glen and I work together on a massive crossword puzzle as I prepare our meal. I better not add balancing exercises to that ritual or I’ll risk the perils of multi-tasking.😉
Ian Wallace says
After some reflection and having absorbed Pam’s excellent observations I have concluded that falls can be very dangerous and that those who are no longer in the prime of youth may need to exercise caution when going about their daily routines. Stairs have been proven to be extremely hazardous and the same can be said of icy terrain. Falling off a bicycle can be unpleasant as can be stumbling and falling on a tennis court. Even rising too rapidly after dinner can be perilous. Sooner or later most of us will inevitably fall down a few times. Most important is to not fall while walking , for example, along the rim of the Grand Canyon or when observing at close range crocodiles along the banks of the Nile. Finally, are canes and poles truly useful or do they render us more vulnerable to falls by an over-reliance on these “props”? Perhaps, instead, we should be focusing on remaining alert and observing the path ahead for potential obstacles?
Pam McPhail says
No fear of falling along the banks of the Nile, Ian. I’ll never get Glen to that destination! However, when we revisit the Grand Canyon, he might put me in a harness — as we did with Brandon at age two.☺️
I tend to agree with your comment about “props” so don’t plan to use poles or canes just yet.
Roy says
Love your evidence of falling photo. Not very flattering, but gets one’s attention 🙂
Pam McPhail says
The shiners did not colour my life happy but did make good photos!😂
Linda Richardson says
Clever combination of previous posts re happiness and colour, Pam.
Linda Richardson says
Pam, that is a nasty-looking black eye! I liked Ian Wallace’s observation that falls in some locations can be death-defying. Although I haven’t experienced one of those, I have had my own humiliating trip and falls since moving to Victoria, B.C. – perhaps there is something in the air there?? One resulted in a broken collar-bone and the other, in three broken ribs. In both cases, I believe the falls were the result of inattention and rushing although I admit to natural clumsiness. So memo to self, look up, pick up those feet and try balancing while brushing teeth.Thanks Marie for that tip!
Pam McPhail says
I’ve been fortunate in falling as my injuries have been minor compared to yours, Linda, and others. I hope now to prevent a fall that harms more than my ego.
Linda Richardson says
Fortunately, simple, clean fractures heal better than sprains and strains but still, not a recommended venture.
Nina McPhail says
I was walking along a very even sidewalk yesterday when my right foot dragged a little. I just about went down into the oncoming traffic, I was lucky this time. What happened you ask? Well, I was thinking about your post Pam, and some of the risk factors of falling: Inattention, preoccupation, diminished balance. Each one of them came into play. For the past few years I have been dragging my feet while I am walking and have tripped on occasion. So far, I have not had a serious fall other than scrapes and a few bruises but I can identify with most of the causes and risk factors you mentioned and certainly balance is a major one. Thank you Marie, for your balancing exercise.I will begin the alternate foot exercise while I am working in the kitchen. Oh, and I will not be peering over the edge of the Grand Canyon, or the banks of the Nile, or attempt to climb any steep rocky slopes in Arizona!
Pam McPhail says
It’s no coincidence many of my falls occur in the desert, where I’m (likely) dehydrated. Time for a beverage — though my coffee and beer consumption should be limited (not likely).
Ken McLean says
I’m actually responding to your comment near the beginning of the post about Big boys and girls not crying. Apparently the University of Regina thinks this a bad thing, and has set up some “confessionals” on campus for men to confess their male fear of crying and allow themselves to do so, rather than the normal male recourse of violence. Women are invited to enter these booths too, if they wish to confess their construction of men as non-criers. Part of the general movement to coddle students on some campuses (the latter is , of course, my reaction).
Pam McPhail says
Oh my, “crying confessionals.” What next? I envisage the catharsis of crying to occur in the privacy of our homes, not in a booth on campus. I agree with you, Ken: too much coddling!
Sonya Bardati says
I had not read your article, blog, on Falling until today. I have experienced two dandy ones. September 30, 2015, cycling head down behind Ken, husband, he makes a quick stop, I try to avert slamming him, instead, kissed a rockface on the Goose, near Victoria General Hospital. Ambulance, concussion, split lips, broken nose and broken cheek bone, hospitalization 3 days, in retrospect I should have slammed into Ken, it would have been softer. August 1, 2016, after pickleball, possibly vision problems. Hit the lower board of a rink penalty box, slammed my right arm on the bench, broke humerus in 8 pieces, then as my derrière reached the cement flooring, my left leg stayed on the back side of the tripped board, broke my femur. Ambulance, morphine, 5 hrs surgery repairs, rods, screws, etc. 10 days in hospital, 6 1/2 weeks with sling, and wheelchair, learned to use my left hand. Yes, humiliation did set in on both occasion. Getting old ? Nah! I still think I’m 39, that’s probably THE problem.
Pam McPhail says
Wow. When you fall, you really fall! Ouch! My bruises and black eyes pale in comparison. Glad you recovered from both painful incidents/accidents to once again feel 39.