By Lisa Reardon, PT, GCS

According to the CDC, over 300,000 people, those 65 and older, are hospitalized for hip fractures. Of these, more than 95% of hip fractures are caused by falling, usually sideways. Women experience three quarters of all hip fractures. Women are also more often likely to have osteoporosis, a disease that weakens bones and can cause them to break

How can I prevent a hip fracture?

• Ask your doctor or health provider if you should be screened for osteoporosis

• Ask your doctor or physical therapist to evaluate your risk for falling.

• Ask your doctor or pharmacist to review and discuss your medications.  Do your medications have potential side effects that may cause dizziness or fatigue?

• Attend routine eye exams. If you wear bifocal and progressive lenses, consider a distance prescription for outdoor activities such as walking. 

Home safety

• Discard or secure scatter rugs, tape down or remove cords from walkways, make sure your household pathways are clutter free

• Add grab bars next to the toilet or in the shower as well as railings on outdoor or indoor stairwells

• Make sure your home is well lit, replacing or adding brighter light bulbs.

• Try not to carry large loads up and down stairwells and make sure stairwells are lit before going up or down

In the winter months

• Make sure walkways are well shoveled and sanded. Avoid going out on errands until roads and walkways have been sanded. 

• Wear sturdy footwear with good ankle support and slip resistant soles

• If you find yourself on the ice unexpectedly, walk like a penguin! Point feet outward, keep legs apart, walk with a flat foot, take short steps, use arms for balance

• If you need to carry something, consider using a backpack to keep arms free to assist with balance.

Our four-week balance series kicks off in Brunswick Wednesday, April 5th and is another great way to improve your balance and help prevent injury. Learn more and sign up via our class schedule.

References:

https:/www.cdc.gov/falls/hip

https:/albertahealthservices