Staying steady after a fall

If they fall and feel able to get up

Talk these steps through with them now, so they know what to do. First, stay calm, don’t rush, and check for pain or injury. Then:

1. 1

   Roll on to your side

   Then on to your hands and knees.

2. 2

   Crawl to a sturdy chair or bed

   Something that won’t tip or slide.

3. 3

   Put one foot flat and push up

   Then turn and sit down.

4. 4

   Rest, then tell someone

   Even if you feel fine.

Getting confidence back

It’s common to feel shaken after a fall. Doing less can feel safer, but staying active is what keeps muscles strong.

• Tell the GP

  After any fall, even without injury. They may refer to the local falls service for a personal plan.

• Ask about a falls prevention class

  Strength and balance exercise is one of the best ways to prevent falls. The GP can refer, or you may be able to refer yourself.

• Build back gradually

  Start gently, perhaps ten minutes at a time, and do a little more each time.

• Little and often

  Standing up from a chair without using your hands, or heel raises holding the worktop.

• Get up slowly

  Sit on the edge of the bed for a moment, and stand still before walking off.

• Talk about the worry

  Fear of falling can stop someone doing what they enjoy. The GP or therapy team can help.

• Peace of mind

  A personal alarm, or bed and chair sensors, can ease the worry.

• How family can help

  Exercise together, check in often, and make sure someone can get in if needed.

Why falls happen

Around one in three people over 65 has a fall each year. A fall rarely has one cause, which means there are several ways to lower the risk.

• Weaker legs and balance

  Muscle strength drops quickly when we sit more, but it can be rebuilt.

• Medicines

  Some cause dizziness or drowsiness, especially sleeping tablets or four or more medicines.

• Eyesight

  Out-of-date glasses, cataracts, or varifocals on the stairs.

• Feet and footwear

  Painful feet, long nails, and loose slippers or backless shoes.

• Dizziness on standing

  Blood pressure can drop when getting up. Not drinking enough makes it worse.

• A near miss is a warning

  Mention any trip or stumble to the GP, so the cause can be found early.

Room by room

Walk round with this list. Most fixes are quick and cost little or nothing. Start with the route to the toilet.

Medicines and health checks

• Ask for a medicines review

  Especially with four or more medicines, or tablets for sleep, mood or blood pressure. Take everything, including creams and anything bought from the chemist.

• Eyes, regularly

  NHS sight tests are free from 60. Ask about single-vision glasses for walking.

• Feet

  Well-fitting shoes with a back and a firm sole. See a podiatrist for painful feet.

• Hearing

  Inner-ear problems can affect balance. Ask for a hearing check.

• Bones

  After a fall or a broken bone, ask the GP about a bone health check.

• Night-time toilet trips

  If they’re frequent or urgent, mention it to the GP.

Equipment that helps

An occupational therapist from the council can visit and suggest what would help. If they’re assessed as needed, aids and minor adaptations costing less than £1,000 are free.

• Personal alarm

  A pendant or wristband to call for help. Some detect a fall automatically.

• Key safe

  Lets help get in quickly if they can’t reach the door.

• Night lights

  Plug-in or motion-sensor lights between the bed and the bathroom.

• Grab rails

  By the front door, the toilet, the bath and any steps.

• Chair and bed raisers

  Make sitting down and getting up much easier.

• Walking aids

  A frame or stick, set to the right height by a physiotherapist.

• A home safety visit

  Free from Cheshire Fire and Rescue for people over 65, with smoke alarms fitted if needed.

Local help to stay steady

Physiotherapy, falls prevention exercise, podiatry, eye and hearing checks, and equipment near them.

Help is a phone call away

• Cheshire East CouncilAdult social care, occupational therapy and equipment0300 123 5010
• NHS 111Urgent medical advice, day or night111
• Age UK CheshireLocal information and advice01625 612958
• Age UK Advice Line8am to 7pm, every day0800 678 1602
• A Fingerpost navigatorLeave your details and we’ll call you, freeAsk for a call back