Fall Prevention Month

November is known as Fall Prevention Month, so we thought that this would be the perfect opportunity to provide you with crucial information to reduce the risk of falling and injury at home. We are sure that you know someone who has fallen in their home, but have you ever wondered if it could have been prevented? We are here to share some preventative measures with you that will hopefully make a positive impact in your life.

Let’s begin with fall proofing your home and outdoors:

1. Ensure lighting is adequate in all areas of the home where needed. For example, a staircase should be very well lit to avoid tripping.
2. Lighting outdoors must be adequate as well on regularly used walkways, doorways, sheds, etc.
3. Use nightlights! These little lights are super helpful at night and provide minimal light for an abundance of assistance when getting up at a late hour.
4. Install handrails in areas such as washrooms (in bathtub/shower, next to toilet) and staircases.
5. Remove rugs from living spaces. Rugs have a tendency to have upturned corners which cause many falls.
6. Remove small clutter from high-traffic areas such as pet bowls, decorations on the floor, cords, etc.
7. If you have carpeted stairs, ensure that it is secured to avoid slipping.
8. Add non-slip bath mats into your shower/bathtub.
9. Allow there to be established walkways within your home. If you need to rearrange furniture to accommodate, make sure you do so. Ask for help if needed.
10. Clean up wet leaves outside on any used pathways.
11. During the winter months, spread sand or salt on icy pathways. Don’t be afraid to ask for help!

 

Although fall proofing your home is very important, it is also critical that you take preventative measures by performing various strength and functional exercises to promote balance in the body:

1. Holding onto the counter, perform calf raises. These can also be done while doing simple chores like washing dishes, brushing your teeth, washing your face, etc.
2. Leg lifts to the side of the body while holding onto a table.
3. Wall sit/squats. Put your back against a wall without any picture frames or décor and hold a wall sit position (legs should make a 90^o angle). This can also be performed as squats where you repeat this motion multiple times instead of holding it.
4. Even exercises as simple as standing on one leg while doing dishes or brushing your teeth promote balance and strength.

 

The following graph displays the statistics of falls in Canada for individuals over the age of 65 from Government Canada:

http://www.phac-aspc.gc.ca/seniors-aines/publications/public/injury-blessure/seniors_falls-chutes_aines/index-eng.php

 

LET’S MAKE SURE WE TAKE PART IN FALL PREVENTION THIS MONTH! It will certainly benefit your health and the health of your loved ones.

 

Resources:

https://nihseniorhealth.gov/falls/homesafety/01.html

http://www.phac-aspc.gc.ca/seniors-aines/publications/public/injury-blessure/seniors_falls-chutes_aines/index-eng.php

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Welcoming Fall Without Any Falls

Can you believe that the Fall season is already upon us? Summer completely flew by. Now that the season has changed, we understand that there are lots of chores waiting to be done around the house. We want to ensure that no injuries take place and we want to share a few tips with you!

1. Dressing for the Job

While doing yard work, not only do pants prevent scratches on your legs, but they also protect your skin from the sun. As well, wearing durable, closed-toed shoes can prevent injuries and a slip-resistant shoe can also prevent falls.

2. The Sun is Still Strong

Just because the weather is cooler, doesn’t mean that the sun isn’t as strong! Keep putting on that sunscreen to ensure your skin does not burn.

3. Accessorize Your Outfit

We’re not talking about fancy jewelry, we mean accessories such as safety glasses for flying debris, earmuffs for loud equipment, a hard hat and even gloves.

4. It’s OK to Take Breaks

Let’s face it, the yard work is not going anywhere. Make sure you take breaks throughout your chores to take care of your body. A warmup is also recommended before you exert yourself. Perhaps take a walk, perform some stretches, these simple things will minimize injury. When your chores are completed, stretching once again is recommended to reduce muscle soreness.

5. H₂O is Your Friend!

Stay hydrated throughout your work. It is important that the body does not get dehydrated performing these tasks. Keep a bottle of water nearby!

6. Do NOT Over-Do It

Ensure leaf bags from raking are not too heavy to lift. You should be able to handle the bags very comfortably without straining any part of your body.

7. Be Very Careful on Ladders

Take caution while using ladders in the yard. Hinges can become loose, along with the rungs. Place the ladder on a hard and level surface, and make sure your shoes are not slippery. Don’t forget to ask someone for help. Never climb a ladder without someone holding the ladder.

8. Clean Up Fallen Leaves

Especially on any walkways in the yard, ensure fallen leaves are picked up to minimize the risk of falling. Fallen leaves can be a very slippery surface when wet.

 

WE ARE HERE TO HELP AT UNIVERSAL HOME CARE. Not only do we provide massage therapy services if your body is sore after yard work, we also provide yard work services. We take pride in your yard, and make sure it is nothing short of immaculate. Please give us a call today! 705-523-9100. WE ARE HERE TO HELP!

 

 

References:

http://www.massagetherapy.com/articles/index.php/article_id/2215/7-Safety-Tips-for-Autumn-Yard-Cleanup

http://safety.lovetoknow.com/Fall_Season_Safety_Tips